TOTAL BODY FITNESS

Super Fun Circuit Day!

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

Circuit: 40 Minutes – Finish as much as you can up until the 40 Minute mark, then stop on whatever exercise you are on – Little to No Rest in between exercises or rounds

1. Front Squat- 10
2. Back Squat- 10 (same weight as front squat)
3. Stiff Legged Deadlifts- 10 (same weight as front squat)
4. Walking Lunges – 12 (same weight as front squat)
5. Dumbbell Bench Press – 6-10 Reps
6. Hang Snatch – 6-10 Reps
7. Barbell Bent Over Row (Can use dumbbells) – 6-10 Reps
8. Pull Ups – 6-10 Reps
9. Bosu Push Ups (w/ twist) – 12
10. BOSU Dumbbell Row – 12 (each arm)
11. Plank – 2 Minutes

Stretch/Cool Down

- MidwestFit Team

TOTAL BODY FITNESS

Potential PT #1 – Body Weight

Stretch/Warm Up

Circuit 4 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups (Complete in 1-2 sets as quickly as possible)
3. 40 pushups
4. 50 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 60 Crunches with Legs in Air
7. 30 Leg Lifts

- Ben

Potential PT #2 – Total Body Circuit

Circuit 5 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

- MidwestFit Team

12′s!

Perform this circuit with little to no rest – 3-4 Rounds – All Exercises 12 Reps

1. Power Push Ups – Push yourself up off of ground (try to clap in between push ups if possible)
2. Side Plank Shoulder Raise- 12 each arm
3. Hamstring Curls on Ball - 12 single legs each leg
4. Lunge w/ Curls and Press – 12 each side (24 total)
5. Front Squat
6. Hang Clean
7. Hang Snatch
8. Power Push Ups
9. BOSU Dumbbell Row – 12 (each arm)
10. 8 Count Body Builders
11. Pull Ups
12. Burpees

Super Fun Circuit Day!

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

Circuit: 40 Minutes – Finish as much as you can up until the 40 Minute mark, then stop on whatever exercise you are on – Little to No Rest in between exercises or rounds

1. Front Squat- 10
2. Back Squat- 10 (same weight as front squat)
3. Stiff Legged Deadlifts- 10 (same weight as front squat)
4. Walking Lunges – 12 (same weight as front squat)
5. Dumbbell Bench Press – 6-10 Reps
6. Hang Snatch – 6-10 Reps
7. Barbell Bent Over Row (Can use dumbbells) – 6-10 Reps
8. Pull Ups – 6-10 Reps
9. Bosu Push Ups (w/ twist) – 12
10. BOSU Dumbbell Row – 12 (each arm)
11. Plank – 2 Minutes

Stretch/Cool Down

- MidwestFit Team

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.

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
3. Push Ups with Feet up on Bench of other Incline – 50 (In as few sets as possible) – Endurance

Back/Lats:
1. Barbell Bent Over Row – 3 Sets of 5 Reps – Strength
2. Hang Power Clean: 3 Sets of 12 reps – Endurance
3. Dumbbell Single Arm Rows – 3 Sets of 5 Reps for each arm – Strength
4. 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

Biceps/Triceps:
1. Bicep Curls – 7′s – 2 Sets
2. Bicep Blasters – 1 Minute x 2 Times (Use a high weight at the beginning that you will not be able to complete a minute with, once you have done as many reps as possible with the high weight, drop the weights, and immediately pick up much lighter weights to finish out the 1 minute – Sterngth at first – Endurance at the end)
3. Overhead Tricep Press – 3 Sets of 10 Reps
4. Tricep Push Ups – 25 Total x 3 sets

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

Go Get Em!

- 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

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

Do these exercises in a row, then repeat the cycle 6 to 8 times. Try and have very little rest between these. So when you have gone through all 6 exercises try and start right back again with push ups, until you complete the proper amount of sets. Once all cycles are completed finish up with abs.

12 Power Pushups (This means push yourself up off the ground when you come up. If it helps, try and clap when you go up)
10 Lunges
10 Inverted Rows (Video)
7 Pull Ups
7 Reverse Pull Ups/Chin Ups
10 Prison Squats

Abs:

Bicycles 40 x 2 (Count: 1,1,2,2,3,3, etc.)
Vertical Leg Crunches 30 x 2
Long Arm Crunches 20 x 2 (Lie on floor/mat like a normal crunch but put hands straight back above your head, one hand on top the other. Then perform a crunch while keep your arms straight and above your head)
Reverse Crunch 30 x 2
Plank 1 min. 30 sec.

- MidwestFit Team

Here’s one of our tougher and more advanced circuits. If done with little to no rest, you should be on the floor after this one!

If unsure how to perform some of the exercises, google them for some quick videos (we haven’t had time to record new videos yet!)

Circuit 4 Times: Little to No Rest

1. Deck Squat – 10 reps
2. Barbell Bent Over Rows – 10 (high weight)
3. Barbell Back Squat – 6 reps (high weight)
4. Barbell Bench Press – 6 (high weight)
5. Barbell Burpees – 8 (these are tough, but a really great exercise, practice these at a low weight first, then use anywhere from 40-80 pounds if possible)
6. Pull Ups – Max Reps

Abs/Core:

1. Flutter Kicks – 1 Minute
2. Bosu with Twist – 1 Minute
3. Side Plank w/ Hip Raises – 30 seconds each side
4. Plank – 1 Minute
5. Stability Ball Toe Touches – 1 Minute
6. Flutter Kicks – 1 Minute
7. MB Twists – 1 Minute

- MidwestFit Team

Super Fun Circuit Day!

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

Circuit: 4 Rounds – Little to No Rest in between exercises or rounds

1. Front Squat- 10
2. Back Squat- 10  (same weight as front squat)
3. Stiff Legged Deadlifts- 10  (same weight as front squat)
4. Walking Lunges – 12  (same weight as front squat)
5. Dumbbell Bench Press – 6-10 Reps
6. Hang Snatch – 6-10 Reps
7. Barbell Bent Over Row (Can use dumbbells) - 6-10 Reps
8. Pull Ups – 6-10 Reps
9. Bosu Push Ups (w/ twist) – 12
10. BOSU Dumbbell Row – 12 (each arm)
11. Plank – 2 Minutes
12. Bosu with Twist – 1 Minute

Stretch/Cool Down

- 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 – 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

Potential PT #1 – Upper Body Strength

Stretch/Warm Up

1. Barbell Bench Press – 2 Sets of 6-10 Reps (Essential to pick a weight that you will get a minimum of 6 reps or a maximum of 10 reps as we are going for more overall strength gains today)
2. Dumbbell Bench Press on Ball - 2 Sets of 6-10 Reps (Don’t necessairly need the Ball, just makes you work your core more.  Main idea of exercise is to strengthen Chest/Triceps)
3. Push Press - 4 Sets of 8-12 Reps
4. Pull Ups - 2 Sets of 8 Reps
5. Wide Grip Pull Ups - 2 Sets of 8 Reps
6. Bicep Blasters - 1 Minute x 2 Times
7. Side Plank Shoulder Raise - 30 seconds each side x 2 (each side 2 times)
8. Tricep Push Ups - 2 Sets of 15 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 Endurance

Stretch/Warm Up

Circuit 3 Times:

1. Regular Pull Ups - 10
2. Dumbbell Bench Press – 15
3. Single Arm Military Press - 15 (both sides)
4. BOSU Dumbbell Row - 15 (each arm)
5. Shoulder Up and Outs - 15 total (each arm)
6. Tricep Push Ups - 20
7. Chin Ups - 6

Abs/Core:

1. Flutter Kicks – 1 Minute
2. Bosu with Twist – 1 Minute
3. Side Plank w/ Hip Raises - 30 seconds each side
4. Plank – 1 Minute
5.  Stability Ball Toe Touches - 1 Minute
6. Flutter Kicks – 1 Minute
7. MB Twists - 1 Minute

Stretch

- K

Lats/Back/Biceps:
For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible.  Use your first set as a benchmark.  If you are able to perform 20 repetitons when you are going for 8, then you need to increase your weight significantly.  If you are able to get 10 reps, then up your weight used slightly, or leave it the same as the 2nd set will be a bit tougher.

Perform 4- 8 reps of each set. Perform 3 sets.    Having trouble with Pull Ups?  Read how to develop pull up strength.

Weighted Pull Ups

Dumbbell Rows

Narrow Grip Pull Ups

Bent Over Rows

Alternating Grip Pull Ups

Cardio:

Bike for 30+ minutes

Abs/Core:

Perform as many as possible. Perform 3-4 rounds.

Weight Crunches

Left Side Plank (1 min +)

Regular Crunches

Right Side Plant (1 min +)

-The MidwestFit Team

Chest/Triceps:
For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible.  Use your first set as a benchmark.  If you are able to perform 20 repetitons when you are going for 8, then you need to increase your weight significantly.  If you are able to get 10 reps, then up your weight used slightly, or leave it the same as the 2nd set will be a bit tougher.

Perform 4 – 8 reps. Perform 3 times.

DB = Dumbbell

DB Press

DB Flies

DB Incline Press

DB Incline Flies

Hip Press

Cardio:

Spend 30 minutes biking or running at a tempo pace

-The MidwestFit Team