5/14/12 – Monday – Endurance + Upper Body Circuit or Strength
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For all circuits complete with little to no rest between exercises.
Potential PT #1 – Endurance:
Circuit 3 Rounds:
1. Walk lunges w weight (bar on back preferably) – 16 total (8 EL)
- Immediately into 6 jumps squats w weight OR 12 jump squats if they don’t want to do wt.
2. Plank – 2 minutes
3. 15 burpees
4. Box Jumps – 15 (on 18 inch box) Squat at the top of box and bottom/floor of each rep.
5. Russian twists – 45 seconds with 8-15 pounds
6. Mnt climbers – 1 minute
END CIRCUIT
Circuit 3 Rounds:
1. Power push ups – 20
2. Hang cleans – 14
3. 15 burpees
4. Push press – 14
5. Dips – 12
6. Pull ups – 12
Potential PT #2 – Strength:
Circuit 4 Rounds:
1. DB Bench – 6-8 reps
2. Hang cleans – 6-8
3. Front squat – 6-8
4. Straight leg deadlifts – 6-8
5. Walking Lunges w wt – 12 total (6 EL)
6. Barbell Burpees – 8
7. Pull ups w weight – 6
- The MidwestFit Team
