Monday: Endurance Workout

Upper Body Circuit:

  1. Pull Ups – 5x
  2. Shoulder Front Raises – 15x
  3. Push Ups – 25x
  4. Hang Clean and Press – 10x

Abs/Core Circuit:

  1. Full Sit Ups – 10 (holding 25 pound weight to chest)
  2. Russian Twists – 60 (with same weight)

Perform the Upper Body Circuit followed by the Abs Circuit.  Repeat 3 Times.  To clarify, the template is Upper Body, Abs, Upper Body, Abs, Upper Body, Abs

Lower Body Circuit:

  1. Back Squat – 15x
  2. Straight Leg Deadlift – 15x
  3. Walking Lunges (no weight) 30x (15 each leg)

Abs/Core Circuit:

  1. Full Sit Ups – 10 (holding 25 pound weight to chest)
  2. Russian Twists – 60 (with same weight)

Same template as above.  Lower then abs, lower then abs, lower then abs.

Monday: Endurance Workout

Upper Body Circuit:

  1. Push Ups – 25x
  2. Push Press - 15x
  3. Hang Snatch - 15x
  4. Bent Over Row- 15x

Abs/Core Circuit:

  1. Full Sit Ups – 10 (holding 25 pound weight to chest)
  2. Russian Twists – 60 (with same weight)

Perform the Upper Body Circuit followed by the Abs Circuit.  Repeat 3 Times.  To clarify, the template is Upper Body, Abs, Upper Body, Abs, Upper Body, Abs

Lower Body Circuit:

  1. Step Ups - 40x (20 each leg) with weight
  2. Straight Leg Deadlift – 15x
  3. Walking Lunges (no weight) 30x (15 each leg)

Abs/Core Circuit:

  1. Full Sit Ups – 10 (holding 25 pound weight to chest)
  2. Russian Twists – 60 (with same weight)

Same template as above.  Lower then abs, lower then abs, lower then abs.

Monday: Endurance Workout

Upper Body Circuit:

  1. Pull Ups – 5x
  2. Shoulder Front Raises – 15x
  3. Push Ups – 25x
  4. Hang Clean and Press – 10x

Abs/Core Circuit:

  1. Full Sit Ups – 10 (holding 25 pound weight to chest)
  2. Russian Twists – 60 (with same weight)

Perform the Upper Body Circuit followed by the Abs Circuit.  Repeat 3 Times.  To clarify, the template is Upper Body, Abs, Upper Body, Abs, Upper Body, Abs

Lower Body Circuit:

  1. Back Squat – 15x
  2. Straight Leg Deadlift – 15x
  3. Walking Lunges (no weight) 30x (15 each leg)

Abs/Core Circuit:

  1. Full Sit Ups – 10 (holding 25 pound weight to chest)
  2. Russian Twists – 60 (with same weight)

Same template as above.  Lower then abs, lower then abs, lower then abs.

Monday: Endurance Workout

Upper Body Circuit:

  1. Push Ups – 10
  2. Hold UP Plank Position (aka full push up position at top) – 1 Minute
  3. Shoulder Up and Outs – 1 Minute (lighter weight than normal)
  4. Bench Press – 1 Minute
  5. Bent Over Row -1  Minute

Abs/Core Circuit:

  1. Full Sit Ups – 10 (holding 10 or 15 pound weight to chest)
  2. Russian Twists – 1 Minute (with same weight)
  3. Full Sit Ups – 10 (holding 10 or 15 pound weight to chest)
  4. Russian Twists – 1 Minute (with same weight)

Perform the Upper Body Circuit followed by the Abs Circuit.  Repeat 3 Times.  To clarify, the template is Upper Body, Abs, Upper Body, Abs, Upper Body, Abs

Lower Body Circuit:

  1. Squats with Weight – 1 Minute
  2. Straight Leg Deadlifts – 1 Minute
  3. Lunges (split, Bulgarian, or walking…up to user.) – 2 Minutes with weight (if doing split or Bulgarian switch legs at 1 Minute)
  4. Hamstring Curls on Ball – 1 Minute

Abs/Core Circuit:

  1. Full Sit Ups – 10 (holding 10 or 15 pound weight to chest)
  2. Russian Twists – 1 Minute (with same weight)
  3. Full Sit Ups – 10 (holding 10 or 15 pound weight to chest)
  4. Russian Twists – 1 Minute (with same weight)

Same template as above.  Lower then abs, lower then abs, lower then abs.

Monday: Endurance Workout

Check out Exercise Videos on our MidwestFit YouTube Page

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!

Complete in as few sets as possible:

1. Push Ups – 50
2. Squats – 100 @Body Weight
3. Hamstring Curls on Ball – 25
4. Bent Over Row – 20
5. Push Press – 20
6. Bent Over Row – 20
7. Push Press – 20
8. Push Ups – 40
9. Burpees – 40
10. Run 1 Mile

- MidwestFit Team

Monday: Endurance Training for Weight Loss

Check out Exercise Videos on our MidwestFit YouTube Page

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!   All exercises 60% 1RM

Warm Up – 5 Minute Jog, 20 squats, 20 push ups

Cicruit – 4 Rounds – No rest during circuit – rest 2 minutes between rounds:

1. Bent Over Row – 10
2. Push Press – 10
3. Bent Over Row – 10
4. Push Press – 10
5. Push Ups – 30
6. Walking Lunges – 2 Minutes with no weight
7. Hamstring Curls on Ball – 20

Monday: Endurance Training for Weight Loss

Check out Exercise Videos on our MidwestFit YouTube Page

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!   All exercises 60% 1RM

Warm Up – 5 Minute Jog, 20 squats, 20 push ups

Cicruit – 2 Rounds – No rest during circuit – rest 2 minutes between rounds:

1. Bench Press – 15
2. Push Press – 15
3. Bosu Side to Side Push Ups – 20 Total
4. Shoulder Up and Outs – 15 (light weight)
5. Front Squat – 15
6. Squats with no weight – 15
7. Straight Leg Deadlifts – 15
8. Bent Over Row – 15
9. Hang Snatch – 15
10. Flutter Kicks – 1 Minute
11. Bicycle Crunches – 1 Minute
12. Leg Lifts – 1 Minute
13. Plank – 1 Minute

Friday: Body Weight Workout

15 BODY WEIGHT WORKOUTS!  Seriously….this is a free guide of 15 tough body weight workouts that we developed that comes with exercise pictures and descriptions.  You can perform these literally anywhere.

Complete this Body Weight Workout as quickly as possible with little to no rest the whole time.  This is a great style of body weight training that will burn fat, tone muscles, and is also a workout you can perform anywhere.

Check out our MidwestFit YouTube Page for Videos!

Complete this Body Weight Workout as quickly as possible with little to no rest:

1. Burpees – 15
2. Mountain Climbers – 15
3. Squats – 1 Minute
4. Plank – 1 Minute
5. Wall Sit – 1 Minute
6. Push Ups  -50
7. Squats – 50
8. Split Lunge Jumps – 30
9. Flutter Kicks – 2 Minutes
10. Leg Lifts – 1 Minute
11. Bicycle Crunches – 1 Minute
12. Burpees – 20
13. Push Ups – 50
14. V-Ups – 30
15. Double Crunches – 30
16. Mountain Climbers – 1 Minute

Wednesday: Body Weight Workout

15 BODY WEIGHT WORKOUTS!  Seriously….this is a free guide of 15 tough body weight workouts that we developed that comes with exercise pictures and descriptions.  You can perform these literally anywhere.

Complete this Body Weight Workout as quickly as possible with little to no rest the whole time.  This is a great style of body weight training that will burn fat, tone muscles, and is also a workout you can perform anywhere.

Check out our MidwestFit YouTube Page for Videos!

Circuit – 3 Rounds – Little to No Rest:

1. Jumping Jacks – 1 Minute
2. Push Ups – 40
3. Squats – 40
4. Russian Twists – 1 Minute
5. Walking Lunges – 30 total
6. Burpees – 20
7. Plank – 1 Minute
8. Pull Ups – 10 (if you have a pull up bar)
9. Mountain Climbers – 1 Minute

Monday: Body Weight Workout

15 BODY WEIGHT WORKOUTS!  Seriously….this is a free guide of 15 tough body weight workouts that we developed that comes with exercise pictures and descriptions.  You can perform these literally anywhere.

Complete this Body Weight Workout as quickly as possible with little to no rest the whole time.  This is a great style of body weight training that will burn fat, tone muscles, and is also a workout you can perform anywhere.

Complete body weight workout as quickly as possible with little to no rest:  Check out our MidwestFit YouTube Page for Videos!

1. Push Ups – 40
2. Squats – 40
3. Push Ups – 30
4. Squats – 30
5. Push Ups – 20
6. Squats – 20
7. Push Ups – 10
8. Squats – 10
9. Mountain Climbers – 2 Minutes
10. Flutter Kicks – 2 Minutes
11. Burpees – 40
12. Plank – 2 Minutes
13. Split Lunge Jumps – 50 each leg

NEED MORE ABS TRAINING – FREE EBOOK! FREE Ab Workouts eBook

Monday: Endurance Training for Weight Loss

Check out Exercise Videos on our MidwestFit YouTube Page

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!   All exercises 60% 1RM

Warm Up – 5 Minute Jog, 20 squats, 20 push ups

Cicruit - 2 Rounds – No rest during circuit – rest 2 minutes between rounds:

1. Bench Press – 15
2. Push Press – 15
3. Bosu Side to Side Push Ups – 20 Total
4. Shoulder Up and Outs – 15 (light weight)
5. Front Squat – 15
6. Squats with no weight – 15
7. Straight Leg Deadlifts – 15
8. Bent Over Row – 15
9. Hang Snatch – 15
10. Flutter Kicks – 1 Minute
11. Bicycle Crunches – 1 Minute
12. Leg Lifts – 1 Minute
13. Plank – 1 Minute

Monday: Endurance Training for Weight Loss

Check out Exercise Videos on our MidwestFit YouTube Page

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!   All exercises 60% 1RM

Warm Up – 5 Minute Jog, 20 squats, 20 push ups

Cicruit – 4 Rounds – No rest during circuit – rest 2 minutes between rounds:

1. Bent Over Row – 10
2. Push Press – 10
3. Bent Over Row – 10
4. Push Press – 10
5. Push Ups – 30
6. Walking Lunges – 2 Minutes with no weight
7. Hamstring Curls on Ball – 20

 

Saturday: Endurance Workout

Check out Exercise Videos on our MidwestFit YouTube Page

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!

Complete in as few sets as possible:

1. Push Ups – 50
2. Squats – 50 @Body Weight
3. Hamstring Curls on Ball – 25
4. Bent Over Row – 20
5. Push Press – 20
6. Bent Over Row – 20
7. Push Press – 20
8. Push Ups – 40
9. Burpees – 30
10. Run 1 Mile

- MidwestFit Team

Monday: Fat Loss Weight Training

Check out Exercise Videos on our MidwestFit YouTube Page

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!   All exercises 60% 1RM

Circuit – 5 Rounds – Little to No Rest:

1. Bench Press – 15
2. Bent Over Row – 15
3. Hang Snatch – 15
4. Pull Ups – 10
5. Front Squat – 15
6. Straight Leg Deadlifts – 15

Monday: Endurance Training for Weight Loss

Check out Exercise Videos on our MidwestFit YouTube Page

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!   All exercises 60% 1RM

Complete this workout as quickly (and safely of course) as possible in as few sets as possible:

Warm Up - 5 Minute Jog, 20 squats, 20 push ups

1. Push Ups – 50
2. Walking Lunges – 30 each leg
3. Push Ups – 30
4. Wall Sit – 1 Minute
5. Bent Over Row – 20
6. Straight Leg Deadlift – 15
7. Bent Over Row – 20
8. Hang Snatch – 15
9. Walking Lunges – 20 each leg
10. Flutter Kicks – 3 Minutes
11. Plank – 2 Minutes
12. Russian Twists – 1 Minute