9/19/12-Wednesday-Strength Training

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps. So if a suggestion is 5 reps, the last rep should be tough, but not impossible.

Deadlift – 3 sets of 5 reps

Circuit: 4 Rounds – Little to No Rest

1. Dumbbell or Barbell Bench – 5 reps
     Immediately into Push Ups – Max Reps
2. Inverted Rows – Max Reps
3. Hang Clean- 5 Reps
4. Walking Lunges with Weight – 10 Reps total (5 on each leg)
     Immediately into Jump Squats with weight – 6 reps total
5. Push Press – 5 Reps
     Immediately into Shoulder Up and Outs – 10
6. Flutter Kicks – 1 Minute
     Immediately into Plank – 1 Minute
     Immediately into Stability Ball Toe Touches – 1 Minute
7. Regular Pull Ups – Max Reps

Stretch

- MidwestFit Team

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