MidwestFit.com

Potential PT #1 – Total Body Strength

Stretch

Incline Barbell Bench Press – 155 lbs. 3 Sets of Maximum Reps

Pull Up Ladder- 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Kettle Bell Swings – 3 sets of 15 repetitions (at 30-45 lbs)

Weighted Barbell Back Squat  – 4 sets of maximum repetitions at 135 pounds, 155 pounds, 185 pounds, 205 pounds

Abs/Core:

1. Plank – 1 minute and 30 seconds
2. Flutter Kicks - 50 (4-counts)
3. Crunches (legs in air) – 50
4. 1/2 Situps - 50
5. Leg Lifts - 30

Stretch

Finisher #2 – Squats (Find more Finishers here: MWF Finishers)
3 Total Rounds: 1 Round = Perform the 6 exercises, rest 90 seconds

1.  Body Weight Jump Squats – 20 seconds
2. Body Weight Squats – 20 seconds
3. Isometric Squat – 30 seconds (Squat down to seated position and hold for 30 seconds)
4. Body Weight Jump Squats – 20 seconds
5. Body Weight Squats 20 seconds
6. Isometric Squat – 30 seconds

-Ben

Or

Potential PT #2 – Total Body Circuit

Circuit 2-3 times:

1. Staggered Push Ups w/ Hip Extensions - 20 total (1o extensions each leg)
2. Lunge w/ Curls and Press - 20 total (10 each leg)
3. Spider Push Ups - 20 Total (10 each leg)
4. Hamstring Curls on Ball - 20 with Both Legs, 10 on each leg, 20 on both legs
5. Plank – 1 Minute and 30 Seconds
6. Side Plank Shoulder Raise - 15 each side
7. Jump Squats - 20
8. Regular Push Ups – 30
9. Side Plank Shoulder Raise - 30 seconds each side
10. Bicep Curls – 7′s - Read Description on Video
11. Bent Over Rows - 2 sets of 20
12. Medicine Ball Get Ups – 1 Minute
13. Roll Ups – 1 Minute
14. Medicine Ball Twists - 1 Minute

-K

Tags: Bench press, bicep curl, bodyweight, circuit training, crossfit, Medicine ball, midwest fit, midwestfit, p90x, Plank road, pullups, push up, squat, total body circuit, total body fitness, total body workout, workout

This entry was posted on Friday, February 24th, 2012 at 3:30 am and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.