If unsure of how to perform an exercise, please view our MidwestFit YouTube Page!

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 15 reps, the last rep should be tough, but not impossible.

Warm Up:
Jog or Bike – 5 Minutes
Flutter Kicks – 1 Minute
Push Ups – 20
Squats – 20
Pull Ups – 10

Circuit: 5 Rounds – Little to No Rest

1. Bosu Side to Side Push Ups – 20
2. Bent Over Row – 20 Reps
3. Box Jumps – Squat at top and bottom of jump – 12
4. Straight Leg Deadlift – 15
5. Plank – 1 Minute
6. Leg Lifts – 1 Minute
7. Front Squat to Press/Thrusters – 20
8. Dips on Bench – 30

- MidwestFit Team

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