Wednesday, July 4th, 2012
HAPPY 4TH OF JULY TO EVERYONE! No better way to celebrate America then to bust out a leg day prior to any other activities we may be partaking in today. Enjoy!
Warm Up – 20-30 minutes of cardio at a moderate pace
Leg Extensions – 4 sets of 30, 20, 10 8 (try and hold for as long as possible on the last rep)
Goblet Squats – 4 sets of 15 – 20 reps
SuperSet With: Leg Press – 4 sets of 10 – 12 reps
Lunges (w/ barbell) – 3 sets of 10-12 reps
Deadlift – 4 sets of 12, 10, 8, 20
Now go enjoy the 4th!
-The MidwestFit Team
Tags: 4th of july, amaerican independence, deadlift, goblet squats, independence day, leg workout, midwest fit, midwestfit
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Monday, July 4th, 2011
Happy 4th of July! A big thanks from us here at MidwestFit for all of those who have served and loved America – Military and Non-Military. Celebrate accordingly, but do not forget to throw in some time for Fitness! Have a happy 4th of July.
The two PT’s we have posted are from American Special Forces Operators who have given their lives in service of our country.
Potential PT #1 – 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
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.
- K
Potential PT #2 – Daniel
As quickly as possible:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Stretch
- Ben
[twitter-follow screen_name='Ben_MWF' link_color='e42217']
Tags: 4th of july, abs, america, army training, army workouts, Ben Clutter, Bench press, biceps, chest, core, daniel, dips, Dumbbell, dumbbell exercises, Exercise, exercises, fourth of july, fourth of july workouts, green beret training, green beret workouts, hand stand push ups, handstand, lats, lose weight, midwest fit, midwestfit, military workouts, muprh, navy seal workouts, sean maccauley, shoulders, special forces training, strength, strengthening, triceps, upper body, upper body strength, usa, weight loss, workout, workouts
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