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

Core Strengthening

We love us some core strengthing! Great to throw in a workout like this here and there to hit the core hard, as opposed to our mini abs/core workouts we have around 3 times a week for core maintenance.

Stretch

Warm Up – Roll Ups - 2 Minutes

1. Dead Lift - 10 reps x 3 sets (Go with lighter than normal weight, to warm up more and activate the large amount of muscles used in the deadlift) 

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

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)

1. Lean back and hold - 30 Seconds (Abs/Lower Back – Fat Burning)
2. Side Plank w/ Hip Raises - 30 seconds each side x 2 times (Obliques)

1. Straigh Leg Dead Lift – 3 sets of 20 reps (Instruction) (Hamstrings)
2. Jump Squats – 30 seconds x 3 Times (Glutes)

Stretch

- MidwestFit Team

Stretch/Warm Up

1. Deadlift - 3 sets of 10 reps
2. Front Barbell Squats - 3 sets of 10 reps
3. Straight Leg Deadlift - 3 sets of 8 reps
4. Weighted Calf Raises – 45 seconds x 3 Times
5. Hamstring Curls on Ball - 10 (both legs) – 10 (each leg/single leg) – 10 more (both legs)
6. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets

Abs/Core:

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)

1. Lean back and hold - 30 Seconds (Abs/Lower Back – Fat Burning)
2. Side Plank w/ Hip Raises - 30 seconds each side x 2 times (Obliques)

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)

- MidwestFit Team

Core Strengthening

Stretch

Warm Up – Roll Ups - 2 Minutes

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

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)

1. Lean back and hold - 30 Seconds (Abs/Lower Back – Fat Burning)
2. Side Plank w/ Hip Raises - 30 seconds each side x 2 times (Obliques)

1. Straigh Leg Dead Lift – 3 sets of 20 reps (Instruction) (Hamstrings)
2. Jump Squats – 30 seconds x 3 Times (Glutes)

Stretch

- MidwestFit Team

Core Strengthening

Stretch

Warm Up – Roll Ups - 2 Minutes

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

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)

1. Lean back and hold - 30 Seconds (Abs/Lower Back – Fat Burning)
2. Side Plank w/ Hip Raises - 30 seconds each side x 2 times (Obliques)

1. Straigh Leg Dead Lift – 3 sets of 20 reps (Instruction) (Hamstrings)
2. Jump Squats – 30 seconds x 3 Times (Glutes)

Stretch

- MidwestFit Team

Potential PT #1 – 800′s and Explosive Countdown

Stretch

Complete 4 rounds of:

1. Run 800 meters
2. Perform previous PT of the week Explosive Countdown, but only perform from Round 5 on down

Stretch

- Ben

Potential PT #2 – Cardio and Core

Tempo Run 15 minutes

Plank 1 minute

Kettle Bell Half Get Ups 20 x 2 (both sides)

Plank 1 minute

Tempo Run 15 minutes

Plank 1 minute

Kettle Bell Half Get Ups 20 x 2 (both sides)

Plank 1 minute

-K

Potential PT #1 – Burn Fat and Reveal Muscle

Today’s PT is going to be a tough circuit.  It is designed to keep your heart rate elevated, test your total body fitness, keep you moving the whole time, while using body weight only.  I can’t emphasize enough how important the Run is that is placed right in the middle of the circuit, don’t skip out on it because you are tired.  I would rather you complete the entire circuit fully a round or 2 less, than skip the run.  As it is critical for keeping the heart rate elevated, which in turn will be a metabolism booster and major calorie burner.

Stretch

Complete 6 Rounds (Circuits) with as little rest as possible of:

1.  Pull Ups – 10
2.  Prison Squats – 15
3.  Explosive Push Ups – 20 (Push yourself completely off the ground, try to clap between push ups)
4.  Sprint 400 meters (.25 miles)
5. Leg Lifts with Splits – 20
6. Wide Grip Pull Ups – 5
7. Plank – 1 Minute

Stretch

- Ben

Here is an article posted on MensHealth.com regarding protein shakes and lowering blood pressure. If anyone out there ever has questions regarding shakes please feel free to e-mail us.

“The Power of Protein Shakes”

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(“I personally own a ClassWatch, and love it.” -K)