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!

Potential PT #1 – Body Weight

Stretch/Warm Up

Circuit 4 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups (Complete in 1-2 sets as quickly as possible)
3. 40 pushups
4. 50 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 60 Crunches with Legs in Air
7. 30 Leg Lifts

- Ben

Potential PT #2 – Total Body Circuit

Circuit 5 Rounds of:

1. Medicine Ball Push Up Ladder – Use at least 4 different medicine balls – Up and Down the ladder once, Rest 60 seconds, Up and down the ladder again
2. Goblet Squat – 15 (with weight)
3. Pull Ups – 15
4. Thrusters - 15
5. Hamstring Curls – 15 on each leg
6. Shoulder Up and Outs – 12
7. Weighted Lunges Walking – 20 each leg (40 total)

Abs/Core:

1. Flutter Kicks – 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts – 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Leg Lifts with Splits – 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
4. Lean back and hold – 30 Seconds x 3 times (Abs/Lower Back – Fat Burning)
5. Plank – 2 Minutes (Lower Back/Abs – Fat Burning)

Stretch

- 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 – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps.  So if a suggestion is 8 reps, the last rep should be tough, but not impossible.

Stretch

1. Barbell Back Squat - 4 Sets of 5 Reps – Strength
2. Squats – Body Weight – 1 Minute – Endurance
3. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets – Strength
4. Wall Sit – 45 seconds x 2 Times
5. Straight Leg Deadlift - 3 sets of 10 reps
6. Hamstring Curls on Ball - 15 (both legs) – 10 (each leg/single leg) – 15 (both legs)
7. Jump Rope – 5 Minutes

Abs/Core:

Lower:
1. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)

1. Lean back and hold - 30 Seconds (Abs/Lower Back – Fat Burning)
2. Plank – 1 Minute (Lower Back/Abs – Fat Burning)

Upper/Midsection
1. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times (Abs/Obliques)
2. Crunches with legs in air - 1 Minute (Abs – Isolation)
3.Bicycle Crunches - 1 Minute (Abs/Hip flexors/extensors)
4. Full Sit Ups - 1 Minute (Abs – full extension)

- MidwestFit Team

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