Potential PT

Circuit: 3 Rounds – No Rest

1 Dumbell Push Up Rows – 16 Pushups 8 Rows (each arm) Pushup with Row (Perform a Pushup, then row with right arm and reset, perform a pushup row with left arm and reset).
2. Dumbbell Bent Over Rows - 20
3. Run 400 Meters (1/4 Mile)
4. Pull Ups - 12
5. Front Shoulder Raises – 8 Reps – Lateral/Side Shoulder Raises – 8 Reps - Military Press/OverHead Press – 8 Reps

END CIRCUIT

1. 40 Burpees
2. 2 Minute Plank
Rest - 2 Minutes

1. Squat Drill: Exercise = Goblet Squat (squat holding a weight in front of you at chest level) – Pyramid up and down:
Grab a 10lbs dumbbell and perform 10 squats (full squats, all the way up and down), with no rest grab a 20lbs dumbbell and perform 10 squats, next move up to 30lbs with 10 reps.  Continue to increase 10 pounds with no rest until you reach a weight that you can not perform 10 reps at (100 pounds is about as high as we’ve gone), then rest 2 minutes and climb your way back down from the highest weight you reached 10 reps, decreasing 10 pounds after every 10 reps.  Up the pyramid then back down.
2. Straight Leg Deadlift - 3 Sets of 15 Reps

REST – 2 Minutes

1. Mountain Climbers – 1 Minute
2. Box Jumps – 1 Minute (go for speed on these)
3. Flutter Kicks – 1 Minute

REST – 1 Minute

1. Bicep Blasters – 1 Minute
2. Dips – 1 Minute

This one is legit, have fun!

- MidwestFit Team

 

This entry was posted on Wednesday, May 16th, 2012 at 1:08 pm 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.

2 Responses to “5/16/12 – Wednesday – Total Body Fitness Round 2”

1. Get It In Workout « Femme Fitale Fitness Blog says:

   May 30, 2012 at 7:30 pm

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   July 31, 2012 at 9:27 pm

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