Tuesday: High Intensity Interval Training

Check out our MidwestFit YouTube Page for Videos!

High Intensity Interval Training

Run 1 Mile
Rest 4 Minutes

Repeat 4 Times

Abs and Core Workout:

1. Flutter Kicks – 1 Minute
2. Plank – 2 Minutes
3. Leg Lifts – 1 Minute
4. Bicycle Crunches – 1 Minute
5. Side Plank Hip Raises – 30 Seconds Each Side
6. Plank – 1 Minute

Tuesday: High Intensity Interval Training

Check out our MidwestFit YouTube Page for Videos!

High Intensity Interval Training

Run 800 Meters

OR

Bike/Cycle for 5 Minutes @High Intensity

Rest for 3 Minutes – Repeat 6 Times for Run 8 Times for Bike

Abs and Core Workout:

1. Flutter Kicks – 1 Minute
2. Plank – 2 Minutes
3. Leg Lifts – 1 Minute
4. Bicycle Crunches – 1 Minute
5. Side Plank Hip Raises – 30 Seconds Each Side
6. Plank – 1 Minute

Tuesday: Cardio Workout and Ab Workout

Cardio Workout and Ab Workout

Complete this cardio workout and ab workout as quickly as possible with as little rest as possible.

Run 1 Mile
Leg Lifts with Splits – 1 Minute
Run 400 Meters (1/4 mile)
Plank – 1 Minute
Run 400 Meters
Medicine Ball Twists/Russian Twists – 1 Minute
Run 400 Meters
Double Crunches – 1 Minute

- MidwestFit Team

Need a tougher Ab Workout ? Sign up for our FREE Ab Workouts eBook and pick one and perform!

Check out our MidwestFit YouTube Page for Videos!

Tuesday: Cardio Circuit Training and Ab Workout

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

Tuesday: High Intensity Cardio and Ab Workout

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

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

1/15/13-Tuesday-Cardio(High Intensity)

Multiple studies of High Intensity Interval Training (the popular HIIT you see a lot) have shown to be the absolute best method for increasing one’s VO2Max (Maximal Oxygen Consumption).  An important aspect that not only translates to your cardio training, but your weight training as well (also burns a ton of calories, always a plus).  Simple definition is extreme high intensity bouts of exercises for a short amount of time, followed with rest, then repeated 4-10 times.  So here we go for the PT’s today.

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

SPRINT – 45 Seconds – MAX Effort
Rest 2 Minutes

Repeat 4-10 Times

OR

Bike – 1 Minute Standing – MAX Effort at very high resistance
Rest 2 Minutes

Repeat 8-12 Times

Stretch

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

1/9/13-Wednesday-Total Body Fitness Complex Training

TOTAL BODY FITNESS

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!


 

1/8/13-Tuesday-Yasso 800′s

Stretch/Warm Up

Run 800 Meters 3-5 Times – Each run should be fast and at a high intensity

Abs/Core:

Flutter Kicks – 50 (4-counts)
Plank 1 Minute
Flutter Kicks – 40 (4-counts)
Plank 45 Seconds
Flutter Kicks – 30 (4-counts)
Plank 30 seconds

Stretch

1/7/13-Monday-Total Body Fitness EFFICIENT AND QUICK

Total Body Fitness Test

Use this PT today to help you see what areas of total body fitness you need to work on!

Complete this workout as quickly as possible.

Stretch

1. Regular Push Ups – 50
2. Diamond Push Ups on Bosu – 25
3. Bicep Blasters – 2 times for 1 minute a piece
4. Push Press – 3 sets of 12 reps
5. Kettle Bell Swings Read Description on Video (Can be done with dumbbells) – 1 minute and 30 seconds
6. Full Sit Ups – 40
7. Mountain Climbers – 1 minute and 30 seconds
8. Reverse Crunches – 20
9. Jump Squats – 3 sets of 12 reps
10. Hamstring Curls with Ball – 2 sets of 15
11. Clock Hops – 1 minute
12. Regular Pull Ups – 10,5,10,5,10,5,10
13. Leg Levers – 1 Minute
14. Flutter Kicks – 1 Minute
15. Plank – 1 Minute

Stretch

- 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

1/5/13-Saturday-Total Body Fitness

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

1/3/13-Thursday-Cardio IS Critical for Health and Fitness

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!)
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

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