Potential PT #1- Cardio Training

There are two different styles posted for PT one to work on Cardio Training:  Choose one or the other depending on what you personally would like to focus on.

Stretch

Distance/Endurance/Low Intensity Training:

Run 4-5 Miles

OR

High Intensity/Sprint Training

1. Run 800 Meters
2. Sprint 100 Meters
3. Bike at a high resistance for 3 Minutes (Should be difficult to complete)
4. Sprint 100 Meters
5. Run 800 Meters

Stretch

- Ben

Potential PT #2 – Legs and Core

Circuit as many times as possible in 30 minutes:

Goblet Squats 25

Stationary Jump Lunges (jump into each lunge) 20

Jump Squats 20

Clock Hops 1 minute

End Circuit

Plank 1 minute

Mountain Climbers (try doing these slowly and concentrate on form.) 30

Plank 1 minute

Mountain Climbers (slow) 30

Plank 1 minute

-K

Potential PT #1 – Lower Body and Cardio

Deadlift 3 x 12

Thrusters 3 x 12

Goblet Squat 3 x 15

Kettle Bell Swings 3 x 20 (do 10, switch arms, do 10)

Lunges (Walking) 2 x 30

Clock Hops 2 x 1 minute

Run 2.5 miles

-K

Potential PT #2 – Half Marathon Training and Running

Since this is week 6 of the Half Marathon Training coupled with all the other exercises we have been doing with MidwestFit, it is generally suggested that during the 6th week of any intense training program (especially for beginners to exercise, or not as advanced runners such as myself) that exercises be tapered down to avoid the possibilities of overtraining and stress fractures (from the high number of miles placed upon the body, joints, and bones) that have the potential to occur.

So this week the running days or running exercises I post will have 2 options, I personally will be running the lower number of miles that I post; however, for the sure to be more advanced runners out there, the higher number of miles I post would be the regular program for the Half Marathon Training.  Then next week the program will pick back up!

Stretch

Run 2-4 miles

Stretch

Have an awesome day.

- Ben