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
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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
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
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
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
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
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
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
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
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
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
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
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
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
Stretch/Warm Up
Run 5-7 Miles
Run through these 2 or 3 times as a circuit:
Stability Ball Plank Roll Outs 1 minute
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
MidwestFit provides workouts every day, for FREE. Sign up now and you will also get our eBook 15 CORE SCULPTING AB WORKOUTS:
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