Wednesday: Upper Body and Cardio Workout

DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 15 Reps
2. Push Press – 15 Reps
3. Bent Over Row – 15 Reps
4. Shoulder Up and Outs – 15 Reps (at lighter weight)
5. Inverted Rows – 15 Reps
6. Pull Ups – MAX Reps
7. Dips – 10 Reps
8. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

Monday: Upper Body and Cardio

Upper Body Workout

Check out Exercise Videos on our MidwestFit YouTube Page

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 15 Reps
2. Hang Clean – 15 Reps
3. Hang Snatch – 15 Reps
4. Push Press -15 Reps
5. Push Ups – 20
6. Pull Ups – 8
7. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!

Wednesday: Upper Body and Cardio Workout

DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 15 Reps
2. Push Press – 15 Reps
3. Bent Over Row – 15 Reps
4. Shoulder Up and Outs – 15 Reps (at lighter weight)
5. Inverted Rows – 15 Reps
6. Pull Ups – MAX Reps
7. Dips – 10 Reps
8. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

Monday: Upper Body and Cardio Workout

Upper Body Workout

Check out Exercise Videos on our MidwestFit YouTube Page

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 15 Reps
2. Hang Clean – 15 Reps
3. Hang Snatch – 15 Reps
4. Push Press -15 Reps
5. Push Ups – 20
6. Pull Ups – 8
7. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!

Wednesday: Upper Body Workout

Upper Body Workout

Check out Exercise Videos on our MidwestFit YouTube Page

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 5 Reps for Strength
2. Hang Clean – 5 Reps
3. Hang Snatch – 5 Reps
4. Push Press – 5 Reps
5. Push Ups – 20
6. Pull Ups – 8
7. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

Want some more?

TOTAL BODY FITNESS

Monday: Upper Body Workout and Cardio

Upper Body Workout – The goal here is to knock out this workout in a quick efficient manner while focusing on proper form for all lifts, but to not take any rest between exercises or rounds.  This will elevate your heart rate WHILE you are getting muscular endurance gains for your upper body.

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 15 Reps
2. Push Press – 15 Reps
3. Bent Over Row – 15 Reps
4. Shoulder Up and Outs – 15 Reps (at lighter weight)
5. Inverted Rows – 15 Reps
6. Pull Ups – MAX Reps
7. Dips – 10 Reps
8. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

Interested in similar workout styles?

TOTAL BODY FITNESS

Wednesday: Upper Body Workout

Upper Body Workout

Check out Exercise Videos on our MidwestFit YouTube Page

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 5 Reps for Strength
2. Hang Clean – 5 Reps
3. Hang Snatch – 5 Reps
4. Push Press – 5 Reps
5. Push Ups – 20
6. Pull Ups – 8
7. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

Want some more?

TOTAL BODY FITNESS

Monday: Upper Body Workout and Cardio

Upper Body Workout

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 15 Reps
2. Push Press – 15 Reps
3. Bent Over Row – 15 Reps
4. Shoulder Up and Outs – 15 Reps (at lighter weight)
5. Inverted Rows – 15 Reps
6. Pull Ups – MAX Reps
7. Dips – 10 Reps
8. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

Interested in similar workout styles?

TOTAL BODY FITNESS

Wednesday: Upper Body Workout and Cardio

Upper Body Workout

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 5 Reps for Strength
2. Hang Clean – 5 Reps
3. Hang Snatch – 5 Reps
4. Push Press – 5 Reps
5. Push Ups – 20
6. Pull Ups – 8
7. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

Monday: Upper Body Workout and Cardio

Upper Body Workout

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 15 Reps
2. Push Press – 15 Reps
3. Bent Over Row – 15 Reps
4. Shoulder Up and Outs – 15 Reps (at lighter weight)
5. Inverted Rows – 15 Reps
6. Pull Ups - MAX Reps
7. Dips – 10 Reps
8. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

Wednesday: Upper Body and Cardio

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

Stretch

Chest/Pecs:
1. Barbell Bench Press – 3 Sets of 5 Reps – Strength
2. Push Ups – 100 (In as few sets as possible) – Endurance

Back/Lats:
1. Barbell Bent Over Row – 3 Sets of 5 Reps – Strength
2. Dumbbell Single Arm Rows – 3 Sets of 5 Reps for each arm – Strength
3. Regular Pull Ups – 40 reps (in as few sets as possible) – Endurance

Shoulders:
1. Push Press – 3 Sets of 5 Reps Strength
2. Shoulder Up and Outs – 2 sets of 20 reps (light weight) – Endurance
3. Side Plank Shoulder Raise – 30 seconds each side x 2 Times - Endurance

Cardio:

Run 800 Meters at 90% Speed
Rest 2 Minutes
Repeat 4 Times

1/19/13-Saturday-Endurance Weight Training

If unsure how to perform an exercise, you can find it on the MidwestFit YouTube Channel, or search for the exercise via a search engine. MidwestFit YouTube

Potential PT #1 – Dumbbell and Body Weight Endurance

Circuit: 3-4 Rounds – Little to no rest between exercises and rounds.

1. Medicine Ball Side to Side Push Ups – 26
2. Jump Squats – 20
3. Plank – 2 minutes
4. Burpees – 20
5. Bent Over Row – 15, after 15 go directly into bicep curls with same weight and perform as many reps as possible
6. Hamstring Curls on Ball – 40
7. Flutter Kicks – 45 seconds
8. Mountain Climbers – 45 seconds
9. Shoulder Up and Outs – 15
10. Thrusters – 15
11. Crunches with legs in air – 1 minute
12. Overhand Grip Pull Ups – 8

Potential PT #2 – Barbell and Body Weight Endurance

Complete all exercises in order in as few sets as possible. For exercises that require weight, use 60% of your 1 Rep Max.

1. Push Ups – 100 reps
2. Hang Clean – 60 reps
3. Plank – 4 Minutes
4. Push Press – 60 Reps
5. Flutter Kicks – 4 Minutes
6. Dips – 40
7. Pull Ups – 30
8. Goblet squat (hold dumbbell in front of you) – 100 Reps (suggested weight 30-60 pounds)
9. Straight Leg Deadlift – 50

- MidwestFit Team

1/14/13-Monday-Body Weight Circuit Workout(New One!)

Simple AND Effective Today.

Circuit: 4 Rounds with little to NO Rest between exercises.  Rest 2 Minutes between rounds.

1. Jumping Jacks – 1 Minute
2. Push Ups – 20
3. Walking Lunges – 15 (each leg)
4. Push Ups – 20
5. Squats – 40
6. Pull Ups – 8
7. Mountain Climbers -1 Minute
8. Handstand Push Ups – 8 (if you can pull them off)

Check out our MidwestFit YouTube Page for Videos!

- MidwestFit Team

We hope you got a chance to read our email about making 2013 YOUR year to lead to the healthiest and best year of your life yet, and MidwestFit can get you there. If interested in receiving exclusive information, you can sign up on the right side of our home page under Join the Revolution.

MidwestFit currently has 4 Premium Programs out and we just today released our brand new Premium TOTAL BODY FITNESS PROGRAM

One of the hardest things about reaching fitness goals is ONE – Defining Your Goals (what do you want to gain from your workouts) and TWO – Following an extremely effective and SAFE Program. We can help with all of that, check out the links above for Premium Programs so you can see if your goals match what we GUARANTEE you will derive from our Premium Programs.

Not sure where to start? Feel free to email us at info@midwestfit.com at anytime. We are open to FREE consultations and assisting in questions related to health/fitness/injury/rehab and we can point you in the right direction for where to begin. If new to fitness or had some time off, each program comes with built in Preparatory Training phases or you can check out our Personal Plan (in our opinion our best deal) where you tell us your fitness history, your goals, what you would like to work on, and we walk you through step by step on how to get there!

TOTAL BODY FITNESS

1/12/13-Saturday-Total Body Fitness

TOTAL BODY FITNESS

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

Mini Circuit 1: Chest/Back – 3 Rounds – Little to No Rest

1. Bosu Cross Over Push Ups – 20 Total
2. Inverted Row – Max Reps
3. Dumbbell Bench Press – 15 Reps
4. Barbell Bent Over Row – 15 Reps
5. Regular Pull Ups – 8 Reps

End Circuit – Run 800 Meters (1/2 mile)

Mini Circuit 2: Quads/Glutes/Hamstrings -3 Rounds – Little to No Rest

1. Back Squat – 15 Reps
2. Stiff Legged Deadlifts – 15 Reps
3. Hamstring Curls on Ball - 30 Reps
4. Walking Lunges (Holding extra weight) 30 (15 each leg)

End Circuit – Run 800 Meters (1/2 mile)

Mini Circuit 3: Shoulders/Triceps – 3 Rounds – Little to No Rest

1. Dips – 15
2. Push Press – 15 Reps
3. Shoulder Up and Outs – 15

End Circuit – Run 800 Meters (1/2 mile)

Stretch

- MidwestFit Team

1/10/13-Thursday-Cardio Circuit (Try this is you haven’t!)

Warm Up – 5 Minute Walk/Jog, 1 Minute Jumping Jacks

Circuit: 3 Rounds – Little to NO Rest!

1. Burpees – 10
2. Run 400 Meters (Fast!) (1/4 Mile)
3. Kettle Bell Swings – 20 (heavy weight)
4. Plank – 1 Minute
5. Flutter Kicks – 1 Minute
6. Run 400 Meters (Fast!)
7. Mountain Climbers – 1 Minute

This should take around 26-36 Minutes – Fly through it!

Check out our MidwestFit YouTube Page for Videos!

- MidwestFit Team