Check out the new exercises. Enjoy!
2. Plank Walks
5. Medicine Ball Push Up Ladder (One of the new favorites)
8. Explosive Push Ups with Bench
9. Bosu MB Push Ups (These are tough!)
- MidwestFit Team
As we said before we are going to continue to add new exercises to our YouTube page that we will also incorporate into our workouts. Here is a list of what we have added today that you can start looking out for in our PT’s:
Staggered Push Ups w/ Hip Extensions
Stability Ball Plank Roll Outs
-The MidwestFit Team
Hello there all MidwestFit Community Members! We wanted to update you on our new exercise videos. We will be introducing 10 new exercises this week to help keep our workouts fresh and to continue to help MidwestFit get better! We’ll be implementing some of these new exercises into our PT’s to keep the body guessing and add on to the one of the main focuses of our workout design: Muscle Confusion. Depending upon our future daily, weekly, and monthly workout designs, we are going to most likely introduce 10 completely new exercises every 2 weeks. So be sure to keep an eye out for videos on exercises that may seem unfamiliar.
We guarantee you will enjoy them (or the results from them), as they will most certainly be adding to the challenging exercises and workouts we already have.
You can find the exercises here on our MidwestFit YouTube Channel, or the videos will be linked in our daily PT’s.
Go get em!
- MidwestFit Team
A short video of stretches can finally be found here, MidwestFit Stretches, on our YouTube page! Be sure to read the description below the video.
Make sure you have properly warmed up before stretching, usually a light jog, or some dynamic light exercise movements will do (like jumping jacks). Next, in order to make the video short, Ben only performs each stretch for a short period of time; however, EACH STRETCH SHOULD BE HELD FOR 20-30 SECONDS. Ben just goes through them quickly to keep it short and simple.
It’s a lot simpler than most people imagine. Work your way down from the top of your body, stretching each major muscle group, one after the other.
We’ll tell you right now, there is some debate out there as to which type of stretching is better, Static vs. Dynamic, but we won’t dive into that just yet. We have had a very high request rate for a simple stretching video to be sent out, and if you ask, we deliver!
Thanks for the patience to everyone who has requested this in the past. Enjoy!
(Again, just want to note that these are very simple/basic stretches. We will hopefully get some more advanced stretches up at some point in the near future, but we just wanted to get this out there as quickly as possible)
- MidwestFit Team
Image via CrunchBase
Through feedback from our viewers we have created a YouTube Channel that has most of the exercises in which we use. We have done this to help those who are unfamiliar with some of the exercises in our daily PT’s. The videos we have put together are very short and simple. If necessary pause the videos to help yourself study the form in which the exercises are performed. We hope that these videos will help our viewers and eliminate any confusion in our daily workouts. If you have any questions, feel free to contact us at midwestfit@gmail.com.
The YouTube Channel can be found here: http://www.youtube.com/user/MidwestFit
Also, you should be able to locate our videos by searching the exercise name and adding “midwestfit” to your search. To make things easier, we recommend using our channel so you do not have trouble finding them.
Thank you,
-Ben & K
This is an ongoing list of exercise descriptions that we will be updating. It will remain on the left side of the page under “Exercise Descriptions”. Feel free to check it over time as it will be added to and updated continuously.
Upper body: Push Ups
1. Push up – Floor: Click Here
2. Push up – Knees: Click Here
3. Push up – Table Top: Same principles as floor push up, but done standing on a counter or table top
4. Push up – Wall: Same principles as floor push up, but done standing against a wall
5. Diamond/Triangle Push ups: Description/Video
6. Dive Bombers: Video
Upper body: Pull Ups
1. Pull up – Regular: Click Here
2. Pull up – Wide: Same principles as regular just widen grip beyond shoulders/regular
3. Pull up – Underhand/Chin up: Reverse grip use in pull up (palms should face toward you).
4. Pull up – Close Grip: Hands together in center of bar, overhand, insides of hands touching. Same principles as regular
5. Pull up – Cliffhanger: 
See picture on right
6. Pull up – Jumping: Hands for whatever grip, jump and as you jump simultaneously do the pull up, but control body when coming down.
7. Pull up – Kipping: Click Here
8. Pull up – Knees bent in seated position (these are hard)
9. Pull up- Isometric: (BEST WAY TO GAIN PULL UP STRENGTH FOR PEOPLE WHO CAN’T DO MORE THAN 3 PULL UPS) Person jumps or uses box to get their chin/head over tha bar, and then as slowly and controlled as possible lower their body down to the elbows locked out position. Take a little break and repeat 5-10 times.
Upper body: Handstand pushups
1. Handstand Push Ups: Click Here
Abs/core: i think you already have some descriptions on the website for how to
1. Sit ups:
2. 1/2 Sit ups: Description
3. Flutter Kicks (Hands to side, unlike in video) - 4 counts: Video
4. Bridge/Plank: Description
5. Extended Leg Crunches:
6. Roll ups: Video (Also, its important to lower yourself slowly, try counting to 6 when going back down)
7. L/R Sit ups:
8. Full sit ups – Legs flat on ground:
9. Jump Rope – Awesome exercise and use Double Unders with it.
10. 8 Count Body Builders: Video
11. Mountain Climbers: Video
Lower Body:
Squat: No weight, down to where knees and hips are parallel to the floor
Heel Raises: Raise up on toes, hold for 2 seconds
Star Jumps:
Leap Frogs:
Lunges:
Weight Training:
1. Thrusters: Click Here
2. Military Press:
3. Push Press:
4. Deadlift: Click Here
5. Squat:
6. Front Squat:
7. Kettleball Swings:
MidwestFit provides workouts every day, for FREE. Sign up now and you will also get our eBook 15 CORE SCULPTING AB WORKOUTS:
(We are nice guys. Only jerks would share people's information.)
