Potential PT #1 – Sprints

As many rounds in 30 minutes of:

Run 800 meters
Jog 400 meters
Run 800 meters
Jog 400 meters
Run 1 mile (sprint every minute for 20 seconds at a time)

-K

Potential PT #1 – Rest and Recover

Stretch

Rest

Stretch

Great workouts the past 5 days! Definitely earned a rest day so take a day off!  If you missed last week’s post on the importance of rest days, give this short article a read.

The Importance of Rest

- Ben

Potential PT #2 – Quick And Not Painless

In case you feel alright to go today, try out this quick friday PT.

1 Round of:

Pull Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Power Push Ups 60 (In as little amount of sets as possible)

Chin Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Ball Push Ups 60 (In as little amount of sets as possible)

Cliff Hangers 3 x 6 (Each side)

-K

MIDWESTFIT CHALLENGE: For Potential PT #2  post times to comments or e-mail midwestfit@gmail.com

BEST of 2/17/11:

Drew S. (Chicago, IL) – 22:30.00

Potential PT #1 – Rest and Recover

Stretch

Rest

Stretch

Great workouts the past 5 days! Definitely earned a rest day so take a day off!  If you missed last week’s post on the importance of rest days, give this short article a read.

The Importance of Rest

- Ben

Potential PT #2 – Quick And Not Painless

In case you feel alright to go today, try out this quick friday PT.

1 Round of:

Pull Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Power Push Ups 60 (In as little amount of sets as possible)

Chin Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Ball Push Ups 60 (In as little amount of sets as possible)

Cliff Hangers 3 x 6 (Each side)

-K

MIDWESTFIT CHALLENGE: For Potential PT #2  post times to comments or e-mail midwestfit@gmail.com

BEST of 2/17/11:

Drew S. (Chicago, IL) – 22:30.00

Potential PT #1 – Half Marathon Training Continued

Stretch

Run 3.5 Miles

Stretch

Be sure to stretch really well at least twice a day if you’ve been working out hard recently and am sore like I am.  Also be sure to drink plenty of fluids with electrolytes (Gatorade and Orange Juice are winners) and get some protein in the diet to help your muscles repair and rebuild.

- Ben

Potential Pt #2 – Cardio and Strength

Bike 15 minutes

Cable Row 300 meters

Lunges 30 (15 each leg)

Cable Row 300 meters

Prison Squats 2 x 30

Lunges 30 (15 each leg)

Cable Row 300 meters

Kettleball Half Get Ups 2 x 15 (Each side) (Video)

Flutter Kicks 2 x 35

Double Crunches 2 x 30

Roll Ups 3 x 10 (Description) (When going back down, count down slowly for 5 seconds)

Bike 20 minutes

-K

MIDWESTFIT CHALLENGE: For Potential PT #1  post times to comments or e-mail midwestfit@gmail.com

BEST of 2/16/11:

Sky – 6.2 miles

Potential PT #1 – Rest Your Muscles

Following up on the articles yesterday about overtraining and resting, today is a complete day off.  The workouts Saturday through Thursday were tough ones and definitely warrant some time off!

Stretch

Rest

Stretch

- Ben

Potential PT #2 – Upper Body

I know some of you like to get a quick workout in on Friday’s to help you feel better about your misdeeds throughout the night…So I figured I would post a workout today as opposed to a rest day.

Do as many rounds as possible in 35 minutes:

Row 250 meters

1 Minute Bicep Blasters

Row 250 meters

1 Minute Power Push Ups

1 Minute Dumbbell Military Press

Row 250 Meters

1 Minute Bicep Blasters

Row 250 Meters

-K

MIDWESTFIT CHALLENGE: For Potential PT #2: Who can do the most rounds in 35 minutes? Send times to midwestfit@gmail.com or post it in comments.

BEST OF 2/10/11:

Myles G. (Chicago, IL) – 21:52.50