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

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

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

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!

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

Nice and simple…yet tough! Run these 400′s hard.

Circuit: 8 Rounds

1. Run 400 Meters (90% Speed)
2. Plank – 1 Minute
3. Rest for 1 Minute

- MidwestFit team

Also, check out our brand new Abs/Core Training Program to add to your 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!)
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

Warm Up – 5 Minute Jog

Circuit: 2 Rounds Little to No Rest

Run 400 Meters (1/4 mile)
Plank 2 Minutes
Bike – Seated High Resistance – 2 Minutes (OR Wall sit 2 Minutes if no bike)
Flutter Kicks – 1 Minute
Crunches – Legs Up – 1 Minute
Run 800 Meters
Russian Twists with Weight – 1 Minute
Leg Lifts – 1 Minute

Check out our MidwestFit YouTube Page for Videos!

Warm Up – 5 Minute Jog

Circuit: 2 Rounds Little to No Rest

Run 400 Meters (1/4 mile)
Plank 2 Minutes
Bike – Seated High Resistance – 2 Minutes (OR Wall sit 2 Minutes if no bike)
Flutter Kicks – 1 Minute
Crunches – Legs Up – 1 Minute
Run 800 Meters
Russian Twists with Weight – 1 Minute
Leg Lifts – 1 Minute

Check out our MidwestFit YouTube Page for Videos!

Warm Up – 5 Minute Jog

Circuit: 2 Rounds Little to No Rest

Run 400 Meters (1/4 mile)
Plank 2 Minutes
Bike – Seated High Resistance – 2 Minutes (OR Wall sit 2 Minutes if no bike)
Flutter Kicks – 1 Minute
Crunches – Legs Up – 1 Minute
Run 800 Meters
Russian Twists with Weight – 1 Minute
Leg Lifts – 1 Minute

Check out our MidwestFit YouTube Page for Videos!

This is a cardio circuit that developed from a question in our Forums section. Check it out for great advice from the community and admins! FORUMS

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

Circuit 3 Rounds: Little to no Rest

1. Run 800 Meters (or bike at moderate resistance with high RPM)
2. 2 Minute Plank
3. 40 Burpees
4. 1 Minute Crunches with legs in air
5. Run 400 Meters
6. 1 Minute Mountain Climebrs
7. 1 Minute Box Jumps (squat at bottom of jump)
8. 2 Minute Jump Rope

Stretch

- MidwestFit Team

This is a cardio circuit that developed from a question in our Forums section. Check it out for great advice from the community and admins! FORUMS

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

Circuit 3 Rounds: Little to no Rest

1. Run 800 Meters (or bike at moderate resistance with high RPM)
2. 2 Minute Plank
3. 40 Burpees
4. 1 Minute Crunches with legs in air
5. Run 400 Meters
6. 1 Minute Mountain Climebrs
7. 1 Minute Box Jumps (squat at bottom of jump)
8. 2 Minute Jump Rope

Stretch

- MidwestFit Team

Quick and Effective. Work hard today!

Potential PT #1 – Run

Your running pace should be constant and difficult to maintain. It should not be impossible to reach the 20 minutes, but the point is to push yourself to run harder and faster than you normally would on a distance run. This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body strength/endurance all in a short workout.

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.75 miles

Stretch

- Ben

Potential PT #2 – Bike Tempo

Stretch/Warm Up

Bike 30 Minutes with Medium Resitance

OR

Bike Sprint Training for 20-30 Minutes

Stretch

- K

Potential PT #1 – Quick Circuit

3 rounds of:

Run 800 meters

10 handstand pushups

15 pullups

50 flutter kicks

50 crunches

Stretch

-K

Potential PT #1 – Quick Circuit

3 rounds of:

Run 800 meters

10 handstand pushups

15 pullups

50 flutter kicks

50 crunches

Stretch

-K