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

Different style of training this week.  We’re going to hit each major muscle group of the body just once this week, but we’re going to hit it hard.  There will 3-4 exercises per muscle group consisting of combinations of strength and endurance exercises that differ between numbers of sets and reps.

For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps.  So if a suggestion is 8 reps, the last rep should be tough, but not impossible.

Stretch

1. Barbell Back Squat – 4 Sets of 8 Reps – Strength 2. Squats – Body Weight – 1 Minute – Endurance 3. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets – Strength 4. Wall Sit – 45 seconds x 2 Times 5. Straight Leg Deadlift – 3 sets of 10 reps 6. Hamstring Curls on Ball - 15 (both legs) – 10 (each leg/single leg) – 15 (both legs) 7. Jump Rope – 5 Minutes

Lower: 1. Flutter Kicks – 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors) 2. Leg Lifts – 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors) 3. Flutter Kicks – 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors) 4. Leg Lifts with Splits – 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)

1. Lean back and hold – 30 Seconds (Abs/Lower Back – Fat Burning) 2. Plank – 1 Minute (Lower Back/Abs – Fat Burning)

Upper/Midsection 1. MB Twists – 30 seconds (can also use a dumbbell) x 2 Times (Abs/Obliques) 2. Crunches with legs in air – 1 Minute (Abs – Isolation) 3.Bicycle Crunches - 1 Minute (Abs/Hip flexors/extensors) 4. Full Sit Ups – 1 Minute (Abs – full extension)

- MidwestFit Team

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

Different style of training this week.  We’re going to hit each major muscle group of the body just once this week, but we’re going to hit it hard.  There will 3-4 exercises per muscle group consisting of combinations of strength and endurance exercises that differ between numbers of sets and reps. 

For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps.  So if a suggestion is 8 reps, the last rep should be tough, but not impossible.

Stretch

1. Barbell Back Squat - 4 Sets of 8 Reps – Strength
2. Squats – Body Weight – 1 Minute – Endurance
3. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets – Strength
4. Wall Sit – 45 seconds x 2 Times
5. Straight Leg Deadlift - 3 sets of 10 reps
6. Hamstring Curls on Ball - 15 (both legs) – 10 (each leg/single leg) – 15 (both legs)
7. Jump Rope – 5 Minutes

Abs/Core:

Lower:
1. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)

1. Lean back and hold - 30 Seconds (Abs/Lower Back – Fat Burning)
2. Plank – 1 Minute (Lower Back/Abs – Fat Burning)

Upper/Midsection
1. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times (Abs/Obliques)
2. Crunches with legs in air - 1 Minute (Abs – Isolation)
3.Bicycle Crunches - 1 Minute (Abs/Hip flexors/extensors)
4. Full Sit Ups - 1 Minute (Abs – full extension)

- MidwestFit Team

True Strength has an extremely high amount of benefits not only for the advanced weight lifter, but also beginning weight lifters and people who mainly consider themselves Endurance Athletes.

We highly suggest you check out our New MidwestFit STRENGTH Program  If you are serious at all about following a scientifically designed, tried, true, and tested 6 Week Strength Program, these are some of the benfits you can gain from it:

• Increase Total Body Muscular Strength
• Increase Core Strength and Core Endurance
• Increase Joint Strength and Stability in all major joint complexes with pure strength training
• Increase Lactate Threshold to be able to push harder and longer on endurance events/training
• Increase Overall Cardio and V02Max (Maximal Oxygen Consumption) for overall cardio upkeep to transition from this strength program to Endurance/Sport Specific Training, and to maintain desired weight
• Increase Major Muscle Stabilizers to ensure proper muscle strengthening to allow for full development of major muscle groups and to reduce risk of muscle/joint injuries.
• Minor Barbell Complex Training to improve form and technique on multi-planar lifts to target multiple muscle groups to work together to mimic real life/sport related movements and to upkeep muscular endurance.
• Training for a Tough Mudder, GORUCK Challenge, Urbanathlon or anything similar? This program would be perfect. We know because we have done them, literally.

It works, trust us, we have yet to lead anyone astray! MidwestFit STRENGTH Program

- MidwestFit Team

Bench Press 5 Sets of 4-6 Reps

Deadlift 3 Sets of 4-6 Reps

Barbell Bent Over Row 3 Sets of 4-6 Reps

Hang Power Clean 3 Sets of 4-6 Reps

Front Squat to Overhead Press 3 Sets of 4-6 Reps

Walking Lunges 3 Sets of 12 Reps (6 each leg)

Burpees 3 Sets of 15-20 Reps

Straight Leg Deadlift 5 Sets of 4-6 Reps

Regular Pull Ups (Full Extension) 3 Sets of 4-6 Reps

-The MidwestFit Team

Bench Press 5 Sets of 4-6 Reps

Deadlift 3 Sets of 4-6 Reps

Barbell Bent Over Row 3 Sets of 4-6 Reps

Hang Power Clean 3 Sets of 4-6 Reps

Front Squat to Overhead Press 3 Sets of 4-6 Reps

Walking Lunges 3 Sets of 12 Reps (6 each leg)

Burpees 3 Sets of 15-20 Reps

Straight Leg Deadlift 5 Sets of 4-6 Reps

Regular Pull Ups (Full Extension) 3 Sets of 4-6 Reps

Jump Rope 5 Minutes

-The MidwestFit Team

Barbell Complex (Refer HERE for basic directions on complex, just read directions for understanding then follow workout listed today)

4 Sets: 6 Reps of each exercise

Hang Clean
Front Squat
Push Press
Bent Over Row
Straight Leg Dead Lift
Walking Lunges (6 each leg)

In between Sets:

After set 1 – 100 Push Ups – Elevate Feet
After set 2 – 1 Minute Russian Twists – 15 diagonal chops from russian twist position
After set 3 – 50 dips with weight
After set 4 – 1 Minute Bicep Curls – Fast Paced

Circuit: 5 Rounds

1. Jump Squats – 20
2. Flutter Kicks – 1 Minute
3. Wall Sit – 1 Minute
4. Plank – 1 Minute

- MidwestFit Team

We busted these out a little over a month and a half ago, time to bring them back!  Good luck today.

Potential PT #1 – 21-15-9

This is actually done as a circuit, so be sure to read the whole post first so you correctly understand how to perform this PT.  Go Get Em!

Warm Up – Jump Squats 15, Push Ups 20, Pull Ups 6, Flutter Kicks 30 seconds

21-15-9 reps of: Weights used are suggested, tailor weight up or down as you need.

1. 135 pound bench press OR body weight bench press
2. 95 pound Thrusters  (Use a barbell is possible) 
3. 135 pound Deadlift
4. Full extension Regular Pull Ups

Do these in order listed. So first round should be 21 reps bench press, then 21 reps thrusters, then 21 reps deadlift, then 21 reps pull ups. Then restart at bench press 15 reps and so on.

Complete these reps in as few sets as possible (should be a tough workout, but that’s the point)

Form is critical on all of these lifts especially in the thrusters and deadlifts.  If you are unfamiliar with these lifts or haven’t done them in a while start at a very low weight and do a few reps so you can get your form back, then progress up to desired lifting weight.

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

Potential PT #2 – Complex Training

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 1-2 minuets between sets.  Use very low weight if you need to warm up and practice form first.

Complete all 3 complexes.

Complex 1: 6 Reps per Exercise - Perform 4 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.

COMPLEX: 6 Reps – 4 Sets

1. Upright Row
2. Hang Snatch (Form is very important.  Keep the bar close to your body as your bring it up, and stick your head through the lift)
3. Full Back Squat into Overhead Press
4. Hang Snatch
5. Bent Over Rows

Complex 2: 6 Reps per Exercise - Perform 4 Sets – Increase weight used each round if possible

1. Front Barbell Squats
2. Straight Leg Deadlift
3. Back Squat
4. Calf Raises
5. Front Barbell Squats

Complex 3: 6 Reps per Exercise - Perform 4 Sets – Increase weight used each round if possible

1. Deadlift 
2. Bent Over Rows
3. Hang Power Clean 
4. Front Barbell Squats
5. Push Press
6. Back Squat

- Have Fun!

Potential PT #1 – 21-15-9

This is actually done as a circuit, so be sure to read the whole post first so you correctly understand how to perform this PT.  Go Get Em!

Warm Up – Jump Squats 15, Push Ups 20, Pull Ups 6, Flutter Kicks 30 seconds

21-15-9 reps of: Weights used are suggested, tailor weight up or down as you need.

1. 135 pound bench press OR body weight bench press
2. 95 pound Thrusters  (Use a barbell is possible) 
3. 135 pound Deadlift
4. Full extension Regular Pull Ups

Do these in order listed. So first round should be 21 reps bench press, then 21 reps thrusters, then 21 reps deadlift, then 21 reps pull ups. Then restart at bench press 15 reps and so on.

Complete these reps in as few sets as possible (should be a tough workout, but that’s the point)

Form is critical on all of these lifts especially in the thrusters and deadlifts.  If you are unfamiliar with these lifts or haven’t done them in a while start at a very low weight and do a few reps so you can get your form back, then progress up to desired lifting weight.

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

Potential PT #2 – Complex Training

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 1-2 minuets between sets.  Use very low weight if you need to warm up and practice form first.

Complete all 3 complexes.

Complex 1: 6 Reps per Exercise - Perform 4 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.

COMPLEX: 6 Reps – 4 Sets

1. Upright Row
2. Hang Snatch (Form is very important.  Keep the bar close to your body as your bring it up, and stick your head through the lift)
3. Full Back Squat into Overhead Press
4. Hang Snatch
5. Bent Over Rows

Complex 2: 6 Reps per Exercise - Perform 4 Sets – Increase weight used each round if possible

1. Front Barbell Squats
2. Straight Leg Deadlift
3. Back Squat
4. Calf Raises
5. Front Barbell Squats

Complex 3: 6 Reps per Exercise - Perform 4 Sets – Increase weight used each round if possible

1. Deadlift 
2. Bent Over Rows
3. Hang Power Clean 
4. Front Barbell Squats
5. Push Press
6. Back Squat

- Have Fun!

Potential PT #1 – Quick Run

Warm Up

Stretch

Run 3-5 miles

or

25-45 minutes

Stretch

Just a heads up for the running schedule for the week, we’re doing a shorter run today, Thursday will be either a tempo run or some interval training, and Saturday is going to be a longer than average run (which is why this run is a little shorter than normal)

Also check out the PT of the week – Explosive Countdown and add it to every workout you do this week at the very end

- Ben

Potential PT #2

This is a good workout for lower body strength.

Calf Raises w/ dumbbells 15 x 5
Step lunges w/ dumbbells 15 x 5 (each leg)
Stability Ball Hip Raises 15 x 5
Calf Raises w/ dumbbells (yes, again) 15 x 5
Stiff Leg Deadlift w/ dumbbells 15 x 5
Barbell Lunges 10 x 5
Barbell Squat 10 x 5

-K

Potential PT #1 – Barbell Complex for Total Body 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)

- Ben

Potential PT #2 – Mini Circuits for Endurance

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

Perform all exercises and circuits with as little rest as possible.  If you need numbers advice on that, attempt to take no breaks during a circuit, and only 1-2 minutes off between circuits

Circuit 2 Times: (Shoulders/Delts, Chest, Triceps, Biceps, Core)

1. Spider Walk - (You might have to improvise something to perform this one, but get the creative side of your brain going!) – Down and Back w/ Push Up on each end until you perform 20 Push Ups
2. Bicep Curls – 7′s

Circuit 2 Times: (Quads, Hamstrings, Calfs, Glutes)

1. Jump Squats - 20
2. Hamstring Curls on Ball - 20

Circuit 2 Times: (Chest, Core, Hip Abductors, Biceps, Triceps, Obliques)

1. Spider Push Ups - 20 Total
2. Bicep Blasters - 1 Minute

Circuit 2 Times: (Quads, Hip Stabilizers – abductors/adductors)

1. Reverse Lunges Walking – Keep moving from one reverse lunge to the next, this works on a lot of balance also. 30 Total or 15 Each Leg
2. Wall Sit – 30 Seconds

Abs/Core:

Circuit 2 Times:

1. Lean back and hold - 30 seconds
2. Stability Ball Toe Touches - 1 Minute
3. Flutter Kicks – 1 Minute
4. Leg Lifts with Splits - 1 Minute
5. Crunches with legs in air - 1 Minute

- K

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

Stretch

4 sets of 6-8 reps for all exercises (Use a Barbell if possible – Not done as a circuit – Perform all 4 sets of first exercise, then move on to the next – Increase weight each round if possible)  To give you an idea for weight, your goal should be to reach the 6-8 reps, the last rep in your set should be tough, but not impossible to reach.

1. Dead Lift
2. Bent Over Rows
3. Push Press
4. Back Squat
5. Bench Press
6. Straight Leg Deadlift

Regular Pull Ups - 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1    Rest 30 seconds – 1 Minute between each number.

Stretch

- MidwestFit Team

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

Different style of training this week.  We’re going to hit each major muscle group of the body just once this week, but we’re going to hit it hard.  There will 3-4 exercises per muscle group consisting of combinations of strength and endurance exercises that differ between numbers of sets and reps. 

For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps.  So if a suggestion is 8 reps, the last rep should be tough, but not impossible.

Stretch

1. Barbell Back Squat - 4 Sets of 8 Reps – Strength
2. Squats – Body Weight – 1 Minute – Endurance
3. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets – Strength
4. Wall Sit – 45 seconds x 2 Times
5. Straight Leg Deadlift - 3 sets of 10 reps
6. Hamstring Curls on Ball - 15 (both legs) – 10 (each leg/single leg) – 15 (both legs)
7. Jump Rope – 5 Minutes

Abs/Core:

Lower:
1. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)

1. Lean back and hold - 30 Seconds (Abs/Lower Back – Fat Burning)
2. Plank – 1 Minute (Lower Back/Abs – Fat Burning)

Upper/Midsection
1. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times (Abs/Obliques)
2. Crunches with legs in air - 1 Minute (Abs – Isolation)
3.Bicycle Crunches - 1 Minute (Abs/Hip flexors/extensors)
4. Full Sit Ups - 1 Minute (Abs – full extension)

- MidwestFit Team

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

Stretch

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 per set. Increase weight used each set.  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.

Complex Training: 6-8 Reps per Exercise - Perform 5 Sets

1. Deadlift 
2. Bent Over Rows
3. Power Clean
4. Front Squat
5. Push Press
6. Back Squat

End Complex

1. Barbell Bench Press: 4 sets of 6-10 reps
2. Regular Pull Ups Pyramid – 1,2,3,4,5,6,7,6,5,4,3,2,1

Stretch

- MidwestFit Team

Happy Halloween! Don’t eat too much candy today.

Potential PT #1 – Barbell Complex and Pull Ups

Complex/Circuit: 8-10 reps per exercise – Repeat 3 times – Rest 2 Minutes between Sets (Use a barbell if available, if not dumbbells will work.  Videos may have dumbbells, but same movement with barbell.  Use same weight for each exercise, no rest between exercises.)

1. Bent Over Rows
2. Push Press
3. Upright Row

End Complex/Circuit

Push Up - 5 sets of 25 reps
Regular Pull Ups - 2 sets of 10 reps
Wide Grip Pull Ups - 2 sets of 10 reps
Close Grip Pull Ups – 2 sets of 10 Reps

Abs/Core:

1. Flutter Kicks - 1 Minute x 3 Times
2. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times
3. Crunches with legs in air - 1 Minute
4. Bicycle Crunches - 1 Minute
5. Full Sit Ups - 1 Minute

Stretch

- Ben

Potential PT #2 – Upper Body Mini Circuits

Stretch/Warm Up

Circuit 3 Rounds:
1. Body Weight (or 1.5x BW) Barbell Bench Press – 6 reps
2. Dumbbell Bent Over Rows - 15 reps

Circuit 3 Rounds:
1. Regular Pull Ups - 12
2. Tricep Push Ups - 20

Circuit 3 Rounds:
1. Push Press - Barbell – 6-10 Reps
2. Shoulder Up and Outs - 12

Abs/Core:

Check it! 6-Pack Abs

- K

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Happy Halloween! Don’t eat too much candy today.

Potential PT #1 – Barbell Complex and Pull Ups

Complex/Circuit: 8-10 reps per exercise – Repeat 3 times – Rest 2 Minutes between Sets (Use a barbell if available, if not dumbbells will work.  Videos may have dumbbells, but same movement with barbell.  Use same weight for each exercise, no rest between exercises.)

1. Bent Over Rows
2. Push Press
3. Upright Row

End Complex/Circuit

Push Up - 5 sets of 25 reps
Regular Pull Ups - 2 sets of 10 reps
Wide Grip Pull Ups - 2 sets of 10 reps
Close Grip Pull Ups – 2 sets of 10 Reps

Abs/Core:

1. Flutter Kicks - 1 Minute x 3 Times
2. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times
3. Crunches with legs in air - 1 Minute
4. Bicycle Crunches - 1 Minute
5. Full Sit Ups - 1 Minute

Stretch

- Ben

Potential PT #2 – Upper Body Mini Circuits

Stretch/Warm Up

Circuit 3 Rounds:
1. Body Weight (or 1.5x BW) Barbell Bench Press – 6 reps
2. Dumbbell Bent Over Rows - 15 reps

Circuit 3 Rounds:
1. Regular Pull Ups - 12
2. Tricep Push Ups - 20

Circuit 3 Rounds:
1. Push Press - Barbell – 6-10 Reps
2. Shoulder Up and Outs - 12

Abs/Core:

Check it! 6-Pack Abs

- K

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