Body Weight Circuit

Circuit 4 Rounds:

1. Run 400 Meters
2. 30 Push Ups
3. 10 Pull Ups
4. 20 Burpees
5. 8 Handstand Push Ups
6. 40 Squats

Total Body Strength and Endurance

Complete this workout as quickly as possible.

Stretch

1. Regular Push Ups – 50
2. Diamond Push Ups on Bosu – 25
3. Bicep Blasters – 2 times for 1 minute a piece
4. Push Press – 3 sets of 12 reps
5. Kettle Bell Swings Read Description on Video (Can be done with dumbbells) – 1 minute and 30 seconds
6. Full Sit Ups – 40
7. Mountain Climbers – 1 minute and 30 seconds
8. Reverse Crunches – 20
9. Jump Squats – 3 sets of 12 reps
10. Hamstring Curls with Ball – 2 sets of 15
11. Clock Hops – 1 minute
12. Regular Pull Ups – 10,5,10,5,10,5,10
13. Leg Levers – 1 Minute
14. Flutter Kicks – 1 Minute
15. Plank – 1 Minute

Stretch

-The MidwestFit Team

You know this is coming, great training tool, switch to the bike or run if you usually do the other!

Potential PT #1 – Run

Your running pace should be constant and difficult to maintain.  It should not be impossible to reach the 20 minutes, but the point is to push yourself to run harder and faster than you normally would on a distance run.  This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body strength/endurance all in a short workout.

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.5 miles

Stretch

- Ben

Potential PT #2 – Bike Tempo

Stretch/Warm Up

Bike 30 Minutes with Medium Resitance

OR

Bike Sprint Training for 20-30 Minutes

Stretch

- K

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

If no access to a track or basic road to run, perfrom a 20 minute tempo run or tempo bike.

Circuit: 6-8 Rounds

1. Perform 10 High Box Jumps (get creative with your environment if you need to)
2. Run 50 Meters/Yards
3. Run 50 Meters Backwards
4. Jog 20 Seconds
5. Spring 100 Meters
6. Walk 40 Seconds

New one today, try it out and have fun!

- MidwestFit Team

For all circuits complete with little to no rest between exercises.

Potential PT #1 – Endurance:

Circuit 3 Rounds:

1. Walk lunges w weight (bar on back preferably) – 16 total (8 EL)
- Immediately into 6 jumps squats w weight OR 12 jump squats if they don’t want to do wt.
2. Plank – 2 minutes
3. 15 burpees
4. Box Jumps – 15 (on 18 inch box) Squat at the top of box and bottom/floor of each rep.
5. Russian twists – 45 seconds with 8-15 pounds
6. Mnt climbers – 1 minute

END CIRCUIT

Circuit 3 Rounds:

1. Power push ups – 20
2. Hang cleans – 14
3. 15 burpees
4. Push press – 14
5. Dips – 12
6. Pull ups – 12

Potential PT #2 – Strength:

Circuit 4 Rounds:

1. DB Bench – 6-8 reps
2. Hang cleans – 6-8
3. Front squat – 6-8
4. Straight leg deadlifts – 6-8
5. Walking Lunges w wt – 12 total (6 EL)
6. Barbell Burpees – 8
7. Pull ups w weight – 6

- The MidwestFit Team

Monday – Total Body Fitness Circuits

Tuesday –Speed Training

Wednesday – Total Body Strength

Thursday – Tempo Cardio

Friday –Total Body Fitness – Weights or Body Weight

Saturday – Rest

Sunday – Cardio

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

Run 45-60 Minutes

Stretch

- Ben

Potential PT #2 – Bike

Bike – 60 Minutes at medium resistance or with Interval Training

Stretch

- K

5 Rounds of:

1. Dumbell Push Up Rows – 10 Pushups 5 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. Sumo Squat with Dumbbell – 10 reps Sumo Squat (Notice the position of the feet, and I usually just hold the dumbbell close to my chest if that’s more comfortable).
3. Mountain Climbers (2 Counts) – 25 Mountain Climbers
4. Pullups (Any Grip) – 7
5. 8 Count Body Builders – 8 Total 8 Count Body Builders

Finish with Plank for a total of 3 minutes (Try to use a few sets as needed)
Followed by 250 (4-Count) Flutter Kicks

Stretch

Potential PT #2 – Strength:

Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

Complex Training is meant to use preferably a barbell (can use dumbbells if no access to a barbell) where you use the same amount of weight for each exercise. You perform it similar to circuit training where you go through each exercise one time (with the determined amount of reps) with no rests between exercises. Rest 2 minuets between sets. Use very low weight if you need to warm up and practice form first.

6 Reps per Exercise – Perform 5 Sets – Increase weight used each round if possible
If new to this style of training, for the first set use a 45 pound bar with no extra weight on the side, then try to increase 10-20 pounds total each round if capable. These exercises are to be completed back to back with no rest during the round.

1. Deadlift
2. Bent Over Rows
3. Hang Power Clean – (Awesome Lift!)
4. Front Barbell Squats
5. Push Press
6. Back Squat

END COMPLEX

Bench Press (Barbell or Dumbbell) – 4 Sets of 6-10 Reps
Pull Ups - 2 Sets of 8 Reps
Wide Grip Pull Ups – 2 Sets of 8 Reps

Abs/Core:

1. Flutter Kicks – 1 Minute x 3 Times
2. MB Twists – 30 seconds (can also use a dumbbell) x 4 Times (Rest 30 seconds between sets)
3. Crunches with legs in air – 1 Minute (Hold weight behind head to increase difficulty)
4. Bicycle Crunches - 1 Minute
5. Full Sit Ups – 1 Minute (Hold weight behind head to increase difficulty)

- MidwestFit Team