PT of the Week – Feel The Burn

When reading this workout routine, you may think it to be simple and easy due to the short time frame it is performed in; however, I assure you that if you do this routine properly, your muscles will be burning, your heart will be pounding, and you will definitely be pushing the limits of your lactic acid threshold!  To get the most out of this workout, it is essential to have a stopwatch or other timer to strictly keep the time constraints and to keep attempting to finish reps during the 20 seconds of work phases you will see.  Also proper form is critical on all the exercises.  Good luck!

Stretch

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between switching exercises.

Tailor this as you see fit.  I do full extension overhand grip pull ups (Chin over the bar, elbows lock out at bottom) and when I get too fatigued to do full pull ups I switch to half pull ups or jumping pull ups.  Pushups are chest to the ground elbows locked out at the top ( When these get too fatiguing I switch to knee push ups).  Abdominals the first 2 rounds I do regular sit ups, next 2 rounds flutter kicks, next 2 rounds crunches with legs in air in seated position, last 2 rounds leg lifts.  Squats down to 90 degrees and all the way up.

Stretch

- Ben

PT of The Week – “Tron Legacy”

image of SEALs emerging from the ocean

Image via Wikipedia

It has been awhile since we have posted one of these…So here we go again…

This workout is featured on MensHealth.com’s fitness page. It is one of the workouts that helped the main character get in shape for his role in a skin tight suit. His trainer? A former Navy SEAL…

Warmup
1 Rowing: 10 minutes, with your average wattage equal to your body weight.

2 Bag sprawl: Jump over a barrier, such as a heavy bag, and then drop and do a pushup. Stand back up and repeat in the other direction. Go for 40 seconds, rest 20 seconds, and repeat four times total.

Workout
3 Pick up a barbell, and don’t put it down until the circuit below is complete. Hedlund did 7 reps of an exercise before moving to the next, resting only after completing the circuit. That’s a huge challenge, so begin by doing the circuit with just 1 rep each (so that’s 7 reps total after doing all seven moves). Rest as needed, and repeat for 15 minutes.

1. Deadlift
2. Row
3. Hang clean
4. Front squat
5. Push press
6. Good morning
7. Back squat

View on MensHealth by clicking here.

PT of The Week – “Explosive Countdown”

This exercise routine was taken from Men’s health.

It can be found here: Explosive Countdown

“This is a heart- and lung-busting cardio workout that you can do almost anywhere. But we guarantee that you’ll be surprised at how difficult it is. To get the most out of it, add it on to the end of your regular workout. It’s one of the best ways to finish off an exercise session—which will help you finish off the fat, too.

How to do it: Alternate back and forth between the jump squat and the explosive pushup, without resting. In your first round, do 10 repetitions of each exercise. In your second round, do 9 reps. Then do 8 reps in your third round. Work your way down as far as you can go. (If you get to zero, you’re done.) If that’s too hard, go ahead and start with a lower number. If it’s doable, try to raise the reps you start with each time you do the workout.”

PT of the Week – Sorry we need a gym

Definitely a strength based PT of the week.

Stretch

Incline Barbell Bench Press – 155 lbs. 3 Sets of Maximum Reps

Pull Up Ladder- 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Kettle Ball Swings – 30-45 lbs. (Whatever weight you choose, I usually use a dumbell) 3 sets of 10 repetitions http://www.youtube.com/watch?v=0_XjJjLc7NE&feature=related

Weighted Back Squat (Regular squat with barbell and weight on shoulders behind head) – 4 sets of maximum repetitions at 135 pounds, 155 pounds, 185 pounds, 205 pounds

Abs: Bridge/Plank 1 Minute and 30 seconds          Flutter Kicks 50         Crunches 50        1/2 Situps 50       Leg Levers 30

Stretch

- Ben

PT of The Week – Derek Jeter

This workout is featured on Men’sHealth.com and is one of Derek Jeter’s.

You can find the workout here: Derek Jeter’s Workout

“THE WORKOUT
Each of the following three supersets pairs a pushing exercise with a pulling exercise. This helps prevent muscle imbalances that can lead to injuries and builds a symmetrical physique. Do the two moves in each superset back-to-back without taking a breather, and then rest for one minute before progressing to the next superset. Complete three sets.

SUPERSET #1
1) Barbell Squat
Do eight to 12 reps.
2) Dumbbell Deadlift
Do eight to 12 reps.

SUPERSET #2
1) Barbell Lunge
Do eight to 12 reps with your right leg, and then switch to your left leg and repeat.
2) Single-Arm Neutral-Grip Dumbbell Row and Rotation
Do eight to 12 reps on each side.

SUPERSET #3
1) Dumbbell Incline-Bench Press
Do eight to 12 reps.
2) Pullup
Aim for 10 reps.”

PT of The Week – Derek Jeter

This workout is featured on Men’sHealth.com and is one of Derek Jeter’s.

You can find the workout here: Derek Jeter’s Workout

“THE WORKOUT
Each of the following three supersets pairs a pushing exercise with a pulling exercise. This helps prevent muscle imbalances that can lead to injuries and builds a symmetrical physique. Do the two moves in each superset back-to-back without taking a breather, and then rest for one minute before progressing to the next superset. Complete three sets.

SUPERSET #1
1) Barbell Squat
Do eight to 12 reps.
2) Dumbbell Deadlift
Do eight to 12 reps.

SUPERSET #2
1) Barbell Lunge
Do eight to 12 reps with your right leg, and then switch to your left leg and repeat.
2) Single-Arm Neutral-Grip Dumbbell Row and Rotation
Do eight to 12 reps on each side.

SUPERSET #3
1) Dumbbell Incline-Bench Press
Do eight to 12 reps.
2) Pullup
Aim for 10 reps.”

PT of the Week – K.I.S.S. – Keep It Simple Stupid

This is a very simple, but very effective total body PT of the week.  Don’t let the simplicity fool you, it’s going to be a rough one.  Good Luck!

Stretch

5 rounds of:

Run 800 meters (.5 miles)
50 squats
30 pullups
15 handstand pushups

Stretch

- Ben

PT of The Week – Recon

2nd Reconnaissance Battalion refreshing in the...

Image via Wikipedia

These exercises were chosen to suit those of a Recon Marine. One of the toughest schools in the military, Marine Recon is no walk in the park. In fact, it’s pretty much the exact opposite. Recon Marine’s prepare for the worst of situations and these are just a few exercises to see if you would have a shot at getting through Recon School.

Alternating Dumbbell Push Press 15 x 3 (both arms)
(Stand tall and straight. Hold two dumbbells next to your shoulders with your elbows bent. Your palms should be facing each other. Dip your knees and explosively push up with your legs as you press the dumbbells over your head. Keep one weight locked in overhead, while you slowly lower the other weight back to the starting position.)

Overhead Farmers Walk 30 x 3
(Press two dumbbells together straight over your head with palms facing each other. Walk 30 steps, each step being 1 rep. Repeat.)

Pull Up Pyramid 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 (or however high you can go.)

Push Up Pyramid 5,10,20,30,20,10,5

Prison Squats w/ Dumbbells 30 x 3

Flutter Kicks 30 x 5
Sit Ups 30 x 5

Run 2 miles

Swim 20 minutes continuously (do laps half the time and then the second half keep your head above water and don’t let your feet touch the ground)

-K

PT of the Week – Maximums

Stretcg

As many rounds as possible in 20 minutes of:

Run 400 Meters
Maximum number of pull ups (1 set any grip, but Correct Form)
Maximum number of squats (As many as you can without resting more than 5 seconds between reps)
Maximum number of push ups (1 set)
Maximum number of flutter kicks

Repeat cycles as quickly as possible.  The goal is to keep up the intensity of the workout for the full 20 minutes.

Stretch

PT of the Week – Welcome to Ranger School

Welcome to Ranger School!

This “PT of the Week” is designed around certain tests that are required for you to have a shot at the Army Ranger School (it get’s a lot harder once your in).

Follow the instructions carefully and enjoy.


49 push ups in 2 minutes

-The idea on these is to do your absolute best. So you want to try and get as many push ups as you can in 2 minutes, 49 being the MINIMUM. Be sure to keep good form on these or they should not count, if they can’t pass in Ranger School they can’t pass here. To work on improving your score, do as many push ups as you can, rest for 20 seconds and repeat for 2 minutes.

59 sit ups in 2 minutes
-Do as many sit ups as you can in 2 minutes, 59 being the minimum. For this workout we want you to do as many push ups as you can and time yourself. Rest for the amount of time it took you, then repeat 3 more times (4 sets total).

5 mile run, 2 mile run

-Must run 5 miles in 40 minutes but must also get passed the 2 mile marker by 15 minutes and 12 seconds or it does not count.

Not everyone will be able to complete all these correctly. Remember, form is EXTREMELY important so do not substitute higher scores for good form. Always use good form. If you have trouble completing this, that is just fine. Now you have a tool to see how you have improved over time. Try it this week, record your score and try in 1 month from now…You would be surprised.

Inspired by MensHealth.com (Are You Army Ranger Fit?)

-K

PT of the Week – Welcome to Ranger School

Welcome to Ranger School!

This “PT of the Week” is designed around certain tests that are required for you to have a shot at the Army Ranger School (it get’s a lot harder once your in).

Follow the instructions carefully and enjoy.


49 push ups in 2 minutes

-The idea on these is to do your absolute best. So you want to try and get as many push ups as you can in 2 minutes, 49 being the MINIMUM. Be sure to keep good form on these or they should not count, if they can’t pass in Ranger School they can’t pass here. To work on improving your score, do as many push ups as you can, rest for 20 seconds and repeat for 2 minutes.

59 sit ups in 2 minutes
-Do as many sit ups as you can in 2 minutes, 59 being the minimum. For this workout we want you to do as many push ups as you can and time yourself. Rest for the amount of time it took you, then repeat 3 more times (4 sets total).

5 mile run, 2 mile run

-Must run 5 miles in 40 minutes but must also get passed the 2 mile marker by 15 minutes and 12 seconds or it does not count.

Not everyone will be able to complete all these correctly. Remember, form is EXTREMELY important so do not substitute higher scores for good form. Always use good form. If you have trouble completing this, that is just fine. Now you have a tool to see how you have improved over time. Try it this week, record your score and try in 1 month from now…You would be surprised.

Inspired by MensHealth.com (Are You Army Ranger Fit?)

-K

PT of the Week – SEAL Entrance Test

This is the initial fitness test for incoming Navy SEAL candidates.  This is also tested every four weeks to see how the new recruits are progressing.  So we’ll give it a shot too!  The goal here is to not hold back anything and get the highest numbers and best times possible in all events.  So RECORD YOUR SCORES AND TIMES because we will post this as a daily PT in about one month and if you do it again while sticking with MidwestFit you can check to see how you are progressing toward some of your fitness goals!

Stretch

Swim 500 meters (yards) – Combat Swimmer Stroke, Sidestroke, or Breaststroke
Maximum number of Pushups in 2 minutes – Do not neglect proper form because they shouldn’t count if done wrong
Maximum number of Situps in 2 minutes
Maximum number of Pullups in one set: Correct form chin up over bar and elbows locked out when at bottom of exercise
1.5 Mile Run

Stretch

Don’t forget to record those scores!

PT of the Week – SEAL Entrance Test

This is the initial fitness test for incoming Navy SEAL candidates.  This is also tested every four weeks to see how the new recruits are progressing.  So we’ll give it a shot too!  The goal here is to not hold back anything and get the highest numbers and best times possible in all events.  So RECORD YOUR SCORES AND TIMES because we will post this as a daily PT in about one month and if you do it again while sticking with MidwestFit you can check to see how you are progressing toward some of your fitness goals!

Stretch

Swim 500 meters (yards) – Combat Swimmer Stroke, Sidestroke, or Breaststroke
Maximum number of Pushups in 2 minutes – Do not neglect proper form because they shouldn’t count if done wrong
Maximum number of Situps in 2 minutes
Maximum number of Pullups in one set: Correct form chin up over bar and elbows locked out when at bottom of exercise
1.5 Mile Run

Stretch

Don’t forget to record those scores!

PT of The Week – “The Flyer”

This is a popular workout of Philedpelphia Flyers and NHL star Michael Richards.
Barbell Squat: 10-15 reps, 3-4 sets, 2-3 minutes rest (Description)
Dumbbell Lunge: 8 reps for each leg, 2 sets, 2 minutes rest (Description)
Pushup: 25 reps, 5 sets, 1 minute rest
Plank: 3 sets of 60 seconds, rest until recovered
Side Plank/Bridge: 3 sets of 90 seconds, rests until recovered
Ball Crunch: 2 sets of 60 seconds, rest until recovered

Also add:

5 minute run
Intensity: 75%
Rest
Sets: As many runs as you can do in 30 minutes

The resting times are important in this workout and you should stick to them.

-K

PT of the Week – “Murph”

This is a PT we found out about a while ago that K and I have done a couple of times.  It was a favorite of a Navy SEAL Lieutenant who was KIA in Afghanistan during an operation to find a top tier terrorist leader.  The account of the mission can be read about in a great book titled “Lone Survivor” by Marcus Luttrell.  Check the book out and I promise you literally will not be able to put it down.

Stretch

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Stretch

Tailor the pullups, pushups, and squats as you see fit, but remember…This is the PT of the week so it should be a tough workout!  Listen to your body and do what you find to be a difficult workout, but by all means do not cause undo harm to your body.  Make sure you start and finish with a 1 mile run.

If you feel like thats not enough some of the gentleman in a similar line of work as Murph like to do the workout with 20 pound body armor or a 20 pound weighted vest.