1/20/13-Sunday-Fat Burning Cardio

Finish off the week with some fat burning, moderate intensity cardio. You should be burning 400-700 Calories on this one!

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

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

Stretch

- MidwestFit Team

TOTAL BODY FITNESS

1/13/13-Sunday-Fat Burning Cardio

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

We highly, highly suggest you check out our brand new Total Body Fitness Program and read the Program Goals so you know exactly what you will get out of our program. No guessing, no hoping. Guaranteed results from a scientifically designed program from our Co-Founder/Admin (ACSM Trained, 4-Year Bachelor Degree in Health and Fitness from Purdue University, and Corporate Health and Fitness Specialist), who used this specific program to get in the best shape of his life and to help his clients do the same!

Finish off the week with some fat burning, moderate intensity cardio. You should be burning 400-700 Calories on this one!

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

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

Stretch

- MidwestFit Team

TOTAL BODY FITNESS

1/6/13-Sunday-Burn Fat with Cardio

Finish off the week with some fat burning, moderate intensity cardio. You should be burning 400-700 Calories on this one!

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

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

Stretch

- MidwestFit Team

TOTAL BODY FITNESS

12/30/12-Sunday-Fat Burning Cardio

Finish off the week with some fat burning, moderate intensity cardio.

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

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

Stretch

- MidwestFit Team

12/29/12-Saturday-Burn Fat

Fight the calories built up from Christmas!

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

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

Stretch

- MidwestFit Team

12/23/12-Sunday-Burn Fat with Cardio

Finish off the week with some fat burning, moderate intensity cardio.

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

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

Stretch

- MidwestFit Team

12/16/12-Sunday-Cardio Burns Fat!

Finish off the week with some fat burning, moderate intensity cardio.

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

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

Stretch

- MidwestFit Team

12/15/12-Saturday-Circuit Training Weights

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

Circuit:3 Rounds NO REST!
1. Push Ups – 30 Reps
2. Burpees – 15 Reps
3. Wall Sit – 1 Minute
4. Bent Over Row – 20 Reps
5. Run 800 Meters (1/2 Mile)
6. Flutter Kicks – 1 Minute
7. Box Jumps – 30 @ 18″
8. Push Press – 20 Reps
9. Walking Lunges – 1 Minute
10. Mountain Climbers – 30 Seconds

12/1/12-Saturday-Total Body Circuit-New One!

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

Circuit:3 Rounds NO REST!

1. Push Ups – 30 Reps
2. Burpees – 15 Reps
3. Wall Sit – 1 Minute
4. Bent Over Row – 20 Reps
5. Run 800 Meters (1/2 Mile)
6. Flutter Kicks – 1 Minute
7. Box Jumps – 30 @ 18″
8. Push Press – 20 Reps
9. Walking Lunges – 1 Minute
10. Mountain Climbers – 30 Seconds

11/22/12-Thursday-Turkey Trot

Happy Thanksgiving!  Burn off 500-800 calories today with this workout to help knock off some of the caloric intake for the week!

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

Potential PT #1 – Run

Run 50 Minutes

Potential PT #2 – Bike

Bike/Cycle 70 Minutes

Stretch

- MidwestFit Team

11/18/12-Sunday-Distance Cardio

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

Potential PT #1 – Run

Run 50 Minutes

Potential PT #2 – Bike

Bike/Cycle 70 Minutes

Stretch

- MidwestFit Team

7/22/12-Sunday-Distance Cardio

Going to mix things up a bit with some cardio equipment, etc. You may not have the equipment so try and improvise and create a similar routine if you can…

Going to run through this 1 time. Usually makes for a pretty solid cardio routine:

1. Elliptical – Ride for 15 minutes (high intensity)

While riding, try and ride backwards for 1+ minute 3-4 times during the routine.

2. Bike – Ride for 15 minutes (high intensity)

While riding, try and “stand up” and ride for 30 sec intervals 3-4 times during the routine.

3. Tempo Run – 20 minutes (high intensity)

Finish strong with a hard run then cool down for 5 or so minute afterwards.

-The MidwestFit Team

7/7/12-Saturday-Endurance Cardio

Going to mix things up a bit with some cardio equipment, etc. You may not have the equipment so try and improvise and create a similar routine if you can…

 

Going to run through this 1 time. Usually makes for a pretty solid cardio routine:

1. Elliptical – Ride for 15 minutes (high intensity)

While riding, try and ride backwards for 1+ minute 3-4 times during the routine.

2. Bike – Ride for 15 minutes (high intensity)

While riding, try and “stand up” and ride for 30 sec intervals 3-4 times during the routine.

3. Tempo Run – 20 minutes (high intensity)

Finish strong with a hard run then cool down for 5 or so minute afterwards.

-The MidwestFit Team

Exercise: Can We Do “Too Much”?

You are probably laughing at the question, but it turns out it is a pretty valid one. If you are a runner you will especially cringe at this recent review of research by a team led by cardiologist Dr. James O’Keefe. According the review, exercise can help prevent many diseases and illnesses, similar to a lot of prescription drugs. What else is similar to those prescription drugs? It can also be harmful if used in too large of quantities. What? We know, right…That must be wrong.

Apparently not but don’t worry, there is still some hope. The endurance athletes in the study stilled fared far better than your average couch potato. But when the study concentrated solely on those involved in truly excessive endurance training, the exercise began to take its toll.

When running a marathon your heart must work extremely harder (approximately 5x harder) than when at rest and this can cause short-term changes to the heart and other arteries. Normally, these changes will repair themselves with proper rest. However, repeated exercise at this level without the proper amount of rest can cause permanent scarring to the heart which can lead to irregular heart beats and more serious conditions later on.

To read more about this study, you can go here.

Although your own personal exercise programs should be tailored to your own physical condition and a doctor should always be consulted before starting any sort of exercise program, don’t let this scare you. This study looks at a small group of extreme athletes and not your typical hour-a-day athlete. Just be careful, make smart decisions, and talk to your doctor.

-The MidwestFit Team

3/29/12 – Thursday – Cardiorespiratory Training (Endurance/Distance)

Stretch/Warm Up

Run 5-7 Miles

Run through these 2 or 3 times as a circuit:

Stability Ball Plank Roll Outs 1 minute

Stability Ball Toe Touches 12

Stability Ball Hip Rolls 15

Knee Ups 20 (INSTRUCTIONS: Lay flat on your back, raise knees so your thighs and torso are at a 90 degree angle and feet out. Similar to how your legs are when seated. Place hands to your side and keep shoulders slightly off the ground. Then roll your knees slowly towards your chest and then slowly back down. General rule for ab exercises is 3 seconds up, 3 seconds down.)

-The MidwestFit Team