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

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

Potential PT #1 – 800 Run

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

- Ben

Potential PT #2 – Bike 800′s

Stretch/Warm Up

Bike 800 Meters with HIGH Resistance 6-8 times.
Rest 2-3 Minutes between sets

Abs/Core:

Side Plank w/ Hip Raises 2 x 25 (each side)

Lean Back Feet Raise 2 x 30 seconds

Kettlebell Half Get Ups 2 x 15 (each side) (can also use a dumbbell)

Bicycle Crunches 2 x 40 (count: 1,1,2,2,3,3..etc.)

Stretch

- K

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Strength

Here’s one of our tougher and more advanced circuits.  If done with little to no rest, you should be on the floor after this one!

If unsure how to perform some of the exercises, google them for some quick videos (we haven’t had time to record new videos yet!)

Circuit 4 Times: Little to No Rest

1. Deck Squat – 10 reps
2. Barbell Bent Over Rows – 10 (high weight)
3. Barbell Back Squat – 6 reps (high weight)
4. Barbell Bench Press – 6 (high weight)
5. Barbell Burpees – 8 (these are tough, but a really great exercise, practice these at a low weight first, then use anywhere from 40-80 pounds if possible)
6. Pull Ups – Max Reps

Abs/Core:

1. Flutter Kicks – 1 Minute
2. Bosu with Twist – 1 Minute
3. Side Plank w/ Hip Raises - 30 seconds each side
4. Plank – 1 Minute
5.  Stability Ball Toe Touches - 1 Minute
6. Flutter Kicks – 1 Minute
7. MB Twists - 1 Minute

Endurance

Circuit: 3 Rounds – Little to No Rest

1. Push Ups – 20
2. Barbell Bent Over Rows - 20
3. Burpees (Squat Thrust) – 20
4. Flutter Kicks 1 Minute
5. Military Press (Standing) – 20
6. Bicep Blasters - 1 Minute
7. Side Plank Shoulder Raise - 30 seconds
8. Straight Leg Deadlift - 20

Circuit: 3 Rounds – Little to No Rest

1. Walking Lunges (with weight) – 12 Each Leg (24 Total)
2. Plank – 1 Minute
3. Wall Sit – 1 Minute and 30 Seconds
4. Russian Twists (with weight) – 1 Minute

Stretch

-MidwestFit Team

Potential PT #1 – 800 Run

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

- Ben

Potential PT #2 – Bike 800′s

Stretch/Warm Up

Bike 800 Meters with HIGH Resistance 6-8 times.
Rest 2-3 Minutes between sets

Abs/Core:

Side Plank w/ Hip Raises 2 x 25 (each side)

Lean Back Feet Raise 2 x 30 seconds

Kettlebell Half Get Ups 2 x 15 (each side) (can also use a dumbbell)

Bicycle Crunches 2 x 40 (count: 1,1,2,2,3,3..etc.)

Stretch

- K

Potential PT #1 – Tempo Run

Stretch/Warm Up

Run 20-25 Minutes
Run at a pace that is difficult to maintain.  You should be able to run the whole amount of time, but push yourself!

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

- Ben

Potential PT #2 – Yasso 800′s

Stretch/Warm Up

Run 800 Meters 3-6 times.
Rest 2-3 Minutes between runs

Abs/Core:

Side Plank w/ Hip Raises 2 x 25 (each side)

Lean Back Feet Raise 2 x 30 seconds

Kettlebell Half Get Ups 2 x 15 (each side) (can also use a dumbbell)

Bicycle Crunches 2 x 40 (count: 1,1,2,2,3,3..etc.)

Stretch

- K

Potential PT #1 – Tempo Run

Stretch/Warm Up

Run 20-25 Minutes
Run at a pace that is difficult to maintain.  You should be able to run the whole amount of time, but push yourself!

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

- Ben

Potential PT #2 – Yasso 800′s

Stretch/Warm Up

Run 800 Meters 3-6 times.
Rest 2-3 Minutes between runs

Abs/Core:

Side Plank w/ Hip Raises 2 x 25 (each side)

Lean Back Feet Raise 2 x 30 seconds

Kettlebell Half Get Ups 2 x 15 (each side) (can also use a dumbbell)

Bicycle Crunches 2 x 40 (count: 1,1,2,2,3,3..etc.)

Stretch

- K

Potential Pt #1 – Core/Abs Fitness Day

Dead Lift – 4 Sets of 6-10 reps
Flutter Kicks – 1 Minute
Bosu with Twist – 1 Minute

Circuit 2 times:

1. Plank – 1 Minute
2. Side Plank w/ Hip Raises - 30 seconds each side
3. Plank – 1 Minute
4.  Stability Ball Toe Touches - 1 Minute

End Circut

Circuit 2 times:

1. MB Get Ups - 1 Minute
2. MB Twists - 1 Minute

End Circuit

Kettlebell Half Get Ups 2 x 15 (each side) (can also use a dumbbell)

Bicycle Crunches 1 Minute – 2 Times

Lean back and hold – 30 seconds - 4 times (Read video description if unsure on form!)

Stretch

 - MidwestFit Team

Potential Pt #1 – Core/Abs Fitness Day

Dead Lift – 4 Sets of 6-10 reps
Flutter Kicks – 1 Minute
Bosu with Twist – 1 Minute

Circuit 2 times:

1. Plank – 1 Minute
2. Side Plank w/ Hip Raises - 30 seconds each side
3. Plank – 1 Minute
4.  Stability Ball Toe Touches - 1 Minute

End Circut

Circuit 2 times:

1. MB Get Ups - 1 Minute
2. MB Twists - 1 Minute

End Circuit

Kettlebell Half Get Ups 2 x 15 (each side) (can also use a dumbbell)

Bicycle Crunches 1 Minute – 2 Times

Lean back and hold – 30 seconds - 4 times (Read video description if unsure on form!)

Stretch

 - MidwestFit Team

Potential PT #1 – Rest and Recover

Stretch

Rest

Stretch

Great workouts the past 5 days! Definitely earned a rest day so take a day off!  If you missed last week’s post on the importance of rest days, give this short article a read.

The Importance of Rest

- Ben

Potential PT #2 – Quick And Not Painless

In case you feel alright to go today, try out this quick friday PT.

1 Round of:

Pull Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Power Push Ups 60 (In as little amount of sets as possible)

Chin Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Ball Push Ups 60 (In as little amount of sets as possible)

Cliff Hangers 3 x 6 (Each side)

-K

MIDWESTFIT CHALLENGE: For Potential PT #2  post times to comments or e-mail midwestfit@gmail.com

BEST of 2/17/11:

Drew S. (Chicago, IL) – 22:30.00

Potential PT #1 – Rest and Recover

Stretch

Rest

Stretch

Great workouts the past 5 days! Definitely earned a rest day so take a day off!  If you missed last week’s post on the importance of rest days, give this short article a read.

The Importance of Rest

- Ben

Potential PT #2 – Quick And Not Painless

In case you feel alright to go today, try out this quick friday PT.

1 Round of:

Pull Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Power Push Ups 60 (In as little amount of sets as possible)

Chin Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Ball Push Ups 60 (In as little amount of sets as possible)

Cliff Hangers 3 x 6 (Each side)

-K

MIDWESTFIT CHALLENGE: For Potential PT #2  post times to comments or e-mail midwestfit@gmail.com

BEST of 2/17/11:

Drew S. (Chicago, IL) – 22:30.00

Potential PT #1 – Rest Your Muscles

Following up on the articles yesterday about overtraining and resting, today is a complete day off.  The workouts Saturday through Thursday were tough ones and definitely warrant some time off!

Stretch

Rest

Stretch

- Ben

Potential PT #2 – Upper Body

I know some of you like to get a quick workout in on Friday’s to help you feel better about your misdeeds throughout the night…So I figured I would post a workout today as opposed to a rest day.

Do as many rounds as possible in 35 minutes:

Row 250 meters

1 Minute Bicep Blasters

Row 250 meters

1 Minute Power Push Ups

1 Minute Dumbbell Military Press

Row 250 Meters

1 Minute Bicep Blasters

Row 250 Meters

-K

MIDWESTFIT CHALLENGE: For Potential PT #2: Who can do the most rounds in 35 minutes? Send times to midwestfit@gmail.com or post it in comments.

BEST OF 2/10/11:

Myles G. (Chicago, IL) – 21:52.50

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Potential PT #1 – Running for Half Marathon Training

Keep on running and training.  You may also substitute running for another cardio activity such as rowing, swimming, or biking.

Stretch

Run 3.5 Miles

Abs/Core:

Plank - 1 minute
Side Plank - 30 seconds (both sides)
Plank – 1 minute
Side Plank – 30 seconds (both sides)

Stretch

- Ben

Potential PT #2 – Strengthen Your Legs

Going to slow down a bit today and concentrate on strengthening your lower body in this workout. A little break from circuit training is nice sometimes.

(NOTE: For the fewer rep exercises make sure you are using a proper amount of weight so that it is challenging)

Thrusters 10 x 3

Leg Extensions 15 x 3

Barbell Squat 5 x 4

Dumbbell Dead Lift 5 x 4

Standing Calf Raises 5 x 4 (Need a calf raise machine)

Walking Lunges 30 x 3

Dumbbell Squat 10 x 3

-K

MIDWESTFIT CHALLENGE: For Potential PT #1: Who can run 3.5 miles the fastest? Send times to midwestfit@gmail.com or post it in comments.

BEST OF 2/9/11:

Jake O. (Fayetteville, NC) – 17:25.00

Potential PT #1 – Upper Body Strengthening and Sprints

Stretch

4 Rounds as quickly as possible of:

1. Alternating Dumbbell Bench Press – 20 total (10 each arm)
2. Bicep Blasters – 1 minute
3. 3-Step Dumbbell Shoulders – Overhead Shoulder/Military Press (one rep), followed by Shoulder raises to the front (one rep), followed by shoulder raises straight out to the sides (one rep).  Those are the 3 steps, repeat a total of 10 times (in the order given) so you perform each movement 10 times
4. Pullups – Maximum Repetitions you can perform in one set

End Circuit

Sprints:

Sprint for one minute
Rest for 2 minutes
Sprint for 45 seconds
Rest for 1 minute and 30 seconds
Sprint 30 Seconds
Rest 1 minute
Sprint 1 minute

Stretch

- Ben

Potential PT #2 – Exercise Your Core

Some of these may not seem like they are working your core, because you have not done them or just have not thought of them that way….But they are, trust me.

Instructions: Do as many reps as possible for each set. So, don’t cheat yourself…Go until you can no longer. Rest 30 seconds between exercises. Complete 3 rounds total.

Chin Up/Reverse Pull Up + Knee Raise (Pull your chest to the bar while also raising your knees to your chest. Then slowly lower yourself while slowly straightening your legs back down)

Standing Single Arm Shoulder Press (be sure to do both sides)

Push Up + Row (Perform a push up with dumbbells, when you get to the top of your push up, row the dumbbell with your right arm and then lower yourself and perform another push up, continue by now rowing with your left.)

Lying Triceps Extensions (Do both arms at the same time, each with a dumbbell)

Dive Bombers/Hindu Push Up

Flutter Kicks

Kettleball Get Ups (Right and left. If you cannot do this with weight, do it without) (Description/Video)

-K

MIDWESTFIT CHALLENGE: For Potential PT #1: Who can get the circuit done the fastest? Send times to midwestfit@gmail.com or post it in comments.

BEST OF 2/8/11:

Myles G. (Chicago, IL) – 18:02.11

Potential PT #1 – Half Marathon Training Run

Continuning on with the half marathon training!  If you aren’t training for a half marathon (Which many peolpe may not be), still use this day as a day to work on more long distance training or some cardio with the bike or swimming.

Stretch

Run 3.5 miles

Stretch

- Ben

Potential PT #2 – Yasso’s +

So hopefully you have heard of Yasso 800′s or done them before. If not, an article is posted here.

This workout is not exactly Yasso 800′s, but it is a bit similar…It should be pretty damn tough as well.

Run 800 meters

Walking Lunges 50

Run 800 meters

Walking Lunges 50

Run 800 meters

Jog (For the amount of time it took you to run that last 800 meters)

Walking Lunges 30

Run 800 meters

Jog (For the amount of time it took you to run the last 800 meters)

-K

MIDWESTFIT CHALLENGE: For Potential PT #2: Who can get it done the fastest? Send times to midwestfit@gmail.com or post it in comments. Also, include where you are from so we can put that along with your first name, last initial.

BEST OF 2/7/11: Was a little confusion on what to do, so I am posting 1 person for time and 1 person for rounds…

William G. – 30 rounds – Totaling: 300 squats, 450 pushups, 300 lunges, 150 pullups, and 15 minutes of wall sits.

Jakeus – 10 rounds for time- 19:52:23 – Also, 2000 Flutter Kicks in 39:05