For each exercise, complete 3 sets for 6 to 12 reps at 80% of your 1 Rep Max:
Abs/Core:
Circuit 3-4 times
Crunches (with weight) 20-30 reps
Side Plank 1-1:30 minutes (1 side)
Crunches (no weight) max reps
Side Plank 1-1:30 minutes (other side)
End Circuit
Cardio:
Run/Jog 30 minutes
-The MidwestFit Team
Going to go through these strength workouts again this week, then get back into some full body stuff next week…
Chest:
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
Bench Press
DB Flies
Incline Bench Press
DB Incline Flies
Decline Bench Press
Cardio:
Spend 30 minutes biking or running at a tempo pace
-The MidwestFit Team
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