The answer to the question if you should do cardio or weights first is actually a very simple answer.  This is (or was as of recent) a huge debate within the fitness industry, when in reality it shouldn’t be a debate at all.  So per usual here at MidwestFit we are here to squash the bs!

The answer to this is that there is no answer set in stone.  It is 100% dependent upon what the individual in training is putting the main focus of the workout that day on.  Obviously put them through a warm up that will elevate their heart rate, increase blood flow to all major muscle groups, and to simulate lighter exercises they will be focusing on that day.  THEN for you to prescribe the workout properly, you should understand what the individual’s goals are overall and for that training day specifically.  They should have the highest amount of energy available to use on the exercises that match their goals for THAT DAY.  So if the individual’s main focus is to increase their cardiorespiratory performance, then you should have them first perform the cardio section of the workout.  If their focus is based upon weight training or strengthening of a major set of muscle groups, then you want them to have all their potential stored energy and power to focus on the weight training.  Common sense….you want the highest potential energy yield to be used on the training aspects you want to see the most improvement on….anything else that isn’t as important, use what energy your body has left.

So there you have it!  Very simple advice for a very simple question.  If you ever have any questions related to health, fitness, rehab, and exercise, do not hesitate to email us at info@midwestfit.com

Don’t forget to check out our great FREE AT HOME WORKOUTS EBOOK!

Potential PT #1 – Body Weight

Stretch/Warm Up

Circuit 3 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups (Complete in 1-2 sets as quickly as possible)
3. 40 pushups
4. 20 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 30 sit ups
7. 25 Leg Lifts

- Ben

Potential PT #2 – Total Body Circuit

Circuit 3 Rounds of:

1. Medicine Ball Push Up Ladder – Use at least 4 different medicine balls – Up and Down the ladder once, Rest 60 seconds, Up and down the ladder again
2. Goblet Squat – 15 (with weight)
3. Pull Ups – 15
4. Thrusters - 15
5. Hamstring Curls – 15 on each leg
6. Shoulder Up and Outs – 12
7. Weighted Lunges Walking – 20 each leg (40 total)

Abs/Core:

1. Flutter Kicks – 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts – 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Leg Lifts with Splits – 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
4. Lean back and hold – 30 Seconds x 3 times (Abs/Lower Back – Fat Burning)
5. Plank – 2 Minutes (Lower Back/Abs – Fat Burning)

Stretch

- K

Potential PT #1 – Body Weight

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

Circuit 3 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups (Complete in 1-2 sets as quickly as possible)
3. 40 pushups
4. 20 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 30 sit ups
7. 25 Leg Lifts

Stretch

- Ben

Potential PT #2 – Total Body Circuit

Circuit 3 Rounds of:

1. Medicine Ball Push Up Ladder - Use at least 4 different medicine balls – Up and Down the ladder once, Rest 60 seconds, Up and down the ladder again
2. Goblet Squat - 15 (with weight)
3. Pull Ups  - 15
4. Thrusters - 15
5. Hamstring Curls  - 15 on each leg
6. Shoulder Up and Outs - 12
7. Weighted Lunges Walking - 20 each leg (40 total)

Abs/Core:

1. Flutter Kicks - 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
4. Lean back and hold - 30 Seconds x 3 times (Abs/Lower Back – Fat Burning)
5. Plank – 2 Minutes (Lower Back/Abs – Fat Burning)

Stretch

- K

[twitter-follow screen_name='MidwestFit' link_color='e42217']

Potential PT #1 – Total Body Circuit

Circuit 3 Rounds of:

1. Medicine Ball Push Up Ladder - Use at least 4 different medicine balls – Up and Down the ladder once, Rest 60 seconds, Up and down the ladder again
2. Goblet Squat - 15 (with weight)
3. Pull Ups  - 15
4. Thrusters - 15
5. Hamstring Curls  - 15 on each leg
6. Shoulder Up and Outs - 12
7. Weighted Lunges Walking - 20 each leg (40 total)

Abs/Core:

1. Flutter Kicks - 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
4. Lean back and hold - 30 Seconds x 3 times (Abs/Lower Back – Fat Burning)
5. Plank – 2 Minutes (Lower Back/Abs – Fat Burning)

Stretch

- K

Potential PT #2 – Body Weight Circuit with Run

Stretch/Warm Up

Circuit 3 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups (Complete in 1-2 sets as quickly as possible)
3. 40 pushups
4. 20 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 30 sit ups
7. 25 Leg Lifts

- Ben

Potential PT #1 – Body Weight

Stretch/Warm Up

Circuit 3 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups (Complete in 1-2 sets as quickly as possible)
3. 40 pushups
4. 20 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 30 sit ups
7. 25 Leg Lifts

- Ben

Potential PT #2 – Total Body Circuit

Circuit 3 Rounds of:

1. Medicine Ball Push Up Ladder - Use at least 4 different medicine balls – Up and Down the ladder once, Rest 60 seconds, Up and down the ladder again
2. Goblet Squat - 15 (with weight)
3. Pull Ups  - 15
4. Thrusters - 15
5. Hamstring Curls  - 15 on each leg
6. Shoulder Up and Outs - 12
7. Weighted Lunges Walking - 20 each leg (40 total)

Abs/Core:

1. Flutter Kicks - 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
4. Lean back and hold - 30 Seconds x 3 times (Abs/Lower Back – Fat Burning)
5. Plank – 2 Minutes (Lower Back/Abs – Fat Burning)

Stretch

- K

[twitter-follow screen_name='MidwestFit' link_color='e42217']

Potential PT #1 – Circuit #1

Stretch/Warm Up

Circuit 3 Rounds of:

1. Medicine Ball Push Up Ladder - Use at least 4 different medicine balls – Up and Down the ladder once, Rest 60 seconds, Up and down the ladder again
2. Goblet Squat - 15 (with weight)
3. Pull Ups  - 15
4. Thrusters - 15
5. Hamstring Curls  - 15 on each leg
6. Shoulder Up and Outs - 12
7. Weighted Lunges Walking - 20 each leg (40 total)

Abs/Core:

1. Flutter Kicks - 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks - 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
5. Lean back and hold - 30 Seconds x 3 times (Abs/Lower Back – Fat Burning)
6. Plank – 2 Minutes (Lower Back/Abs – Fat Burning)

Stretch

- Ben

[twitter-follow screen_name='Ben_MWF' link_color='e42217']

Potential PT #2 – Circuit #2

Spend exactly 1 minute on each exercise trying to do as many reps as possible in that minute. If able, go full minute without stopping, if you have to pause, take minimal breaks and try and do least about of sets as possible. When you finish going through the circuit one time, break two minutes, and repeat until you’ve completed it 3 or more times.

Circuit 3+ rounds of:

1. Deadlift

2. Bent Over Rows

3. Kettle Bell Swings (if no kettle bell, use a dumbbell)

4. Push Up Rows

5. Jump Squat (Star Jumpers)

6. Mountain Climbers (For some extra fun, do these with hands on a bosu ball like how you grip the bosu when doing bosu push ups)

7. Single Arm Military Press (switch arms at 30 second mark)

8. Medicine Ball Push Ups (side to side)

-K

[twitter-follow screen_name='k_MWF' link_color='e42217']

[twitter-follow screen_name='MidwestFit' link_color='e42217']

Potential PT #1 – Circuit #1

Stretch/Warm Up

Circuit 3 Rounds of:

1. Medicine Ball Push Up Ladder - Use at least 4 different medicine balls – Up and Down the ladder once, Rest 60 seconds, Up and down the ladder again
2. Goblet Squat - 15 (with weight)
3. Pull Ups  - 15
4. Thrusters - 15
5. Hamstring Curls  - 15 on each leg
6. Shoulder Up and Outs - 12
7. Weighted Lunges Walking - 20 each leg (40 total)

Abs/Core:

1. Flutter Kicks - 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks - 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
5. Lean back and hold - 30 Seconds x 3 times (Abs/Lower Back – Fat Burning)
6. Plank – 2 Minutes (Lower Back/Abs – Fat Burning)

Stretch

- Ben

[twitter-follow screen_name='Ben_MWF' link_color='e42217']

Potential PT #2 – Circuit #2

Spend exactly 1 minute on each exercise trying to do as many reps as possible in that minute. If able, go full minute without stopping, if you have to pause, take minimal breaks and try and do least about of sets as possible. When you finish going through the circuit one time, break two minutes, and repeat until you’ve completed it 3 or more times.

Circuit 3+ rounds of:

1. Deadlift

2. Bent Over Rows

3. Kettle Bell Swings (if no kettle bell, use a dumbbell)

4. Push Up Rows

5. Jump Squat (Star Jumpers)

6. Mountain Climbers (For some extra fun, do these with hands on a bosu ball like how you grip the bosu when doing bosu push ups)

7. Single Arm Military Press (switch arms at 30 second mark)

8. Medicine Ball Push Ups (side to side)

-K

[twitter-follow screen_name='k_MWF' link_color='e42217']

[twitter-follow screen_name='MidwestFit' link_color='e42217']

Potential PT #1 – Quick Full Body Circuit

We’ll try to keep it quick and simple today since it is a Friday and most people want to have a quick workout or no workout at all after a long week. This one shouldn’t take too long, and if you are pinched for time, just skip the run part of the circuit and try to fly through the rest. You’ll still get a good total body workout that is simple to do and requires minimal equipment.

Stretch

Circuit 3 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups
3. 40 pushups
4. 20 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 30 sit ups
7. 25 Leg Lifts

Stretch – Go out and enjoy your Friday night

- Ben

[twitter-follow screen_name='Ben_MWF' link_color='e42217']

Potential PT #2 – Another Full Body Circuit

Spend exactly 1 minute on each exercise trying to do as many reps as possible in that minute. If able, go full minute without stopping, if you have to pause, take minimal breaks and try and do least about of sets as possible. When you finish going through the circuit one time, break two minutes, and repeat until you’ve completed it 3 or more times.

Circuit 3+ rounds of:

1. Deadlift

2. Bent Over Rows

3. Kettle Bell Swings (if no kettle bell, use a dumbbell)

4. Push Up Rows

5. Jump Squat (Star Jumpers)

6. Mountain Climbers (For some extra fun, do these with hands on a bosu ball like how you grip the bosu when doing bosu push ups)

7. Single Arm Military Press (switch arms at 30 second mark)

8. Medicine Ball Push Ups (side to side)

-K

[twitter-follow screen_name='k_MWF' link_color='e42217']

Potential PT #1 – Quick Full Body Circuit

We’ll try to keep it quick and simple today since it is a Friday and most people want to have a quick workout or no workout at all after a long week. This one shouldn’t take too long, and if you are pinched for time, just skip the run part of the circuit and try to fly through the rest. You’ll still get a good total body workout that is simple to do and requires minimal equipment.

Stretch

Circuit 3 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups
3. 40 pushups
4. 20 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 20 sit ups
7. 15 Leg Lifts

Stretch – Go out and enjoy your Friday night

- Ben

[twitter-follow screen_name='Ben_MWF' link_color='e42217']

Potential PT #2 – Another Full Body Circuit

Spend exactly 1 minute on each exercise trying to do as many reps as possible in that minute. If able, go full minute without stopping, if you have to pause, take minimal breaks and try and do least about of sets as possible. When you finish going through the circuit one time, break two minutes, and repeat until you’ve completed it 3 or more times.

Circuit 3+ rounds of:

1. Deadlift

2. Bent Over Rows

3. Kettle Bell Swings (if no kettle bell, use a dumbbell)

4. Push Up Rows

5. Jump Squat (Star Jumpers)

6. Mountain Climbers (For some extra fun, do these with hands on a bosu ball like how you grip the bosu when doing bosu push ups)

7. Single Arm Military Press (switch arms at 30 second mark)

8. Medicine Ball Push Ups (side to side)

-K

[twitter-follow screen_name='K_MWF' link_color='e42217']