Posts Tagged ‘fitness blog’

1/19/13-Saturday-Endurance Weight Training

Saturday, January 19th, 2013

If unsure how to perform an exercise, you can find it on the MidwestFit YouTube Channel, or search for the exercise via a search engine. MidwestFit YouTube

Potential PT #1 – Dumbbell and Body Weight Endurance

Circuit: 3-4 Rounds – Little to no rest between exercises and rounds.

1. Medicine Ball Side to Side Push Ups – 26
2. Jump Squats – 20
3. Plank – 2 minutes
4. Burpees – 20
5. Bent Over Row – 15, after 15 go directly into bicep curls with same weight and perform as many reps as possible
6. Hamstring Curls on Ball – 40
7. Flutter Kicks – 45 seconds
8. Mountain Climbers – 45 seconds
9. Shoulder Up and Outs – 15
10. Thrusters – 15
11. Crunches with legs in air – 1 minute
12. Overhand Grip Pull Ups – 8

Potential PT #2 – Barbell and Body Weight Endurance

Complete all exercises in order in as few sets as possible. For exercises that require weight, use 60% of your 1 Rep Max.

1. Push Ups – 100 reps
2. Hang Clean – 60 reps
3. Plank – 4 Minutes
4. Push Press – 60 Reps
5. Flutter Kicks – 4 Minutes
6. Dips – 40
7. Pull Ups – 30
8. Goblet squat (hold dumbbell in front of you) – 100 Reps (suggested weight 30-60 pounds)
9. Straight Leg Deadlift – 50

- MidwestFit Team

1/14/13-Monday-Body Weight Circuit Workout(New One!)

Monday, January 14th, 2013

Simple AND Effective Today.

Circuit: 4 Rounds with little to NO Rest between exercises.  Rest 2 Minutes between rounds.

1. Jumping Jacks – 1 Minute
2. Push Ups – 20
3. Walking Lunges – 15 (each leg)
4. Push Ups – 20
5. Squats – 40
6. Pull Ups – 8
7. Mountain Climbers -1 Minute
8. Handstand Push Ups – 8 (if you can pull them off)

Check out our MidwestFit YouTube Page for Videos!

- MidwestFit Team

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

1/12/13-Saturday-Total Body Fitness

Saturday, January 12th, 2013

TOTAL BODY FITNESS

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

Mini Circuit 1: Chest/Back – 3 Rounds – Little to No Rest

1. Bosu Cross Over Push Ups – 20 Total
2. Inverted Row – Max Reps
3. Dumbbell Bench Press – 15 Reps
4. Barbell Bent Over Row – 15 Reps
5. Regular Pull Ups – 8 Reps

End Circuit – Run 800 Meters (1/2 mile)

Mini Circuit 2: Quads/Glutes/Hamstrings -3 Rounds – Little to No Rest

1. Back Squat – 15 Reps
2. Stiff Legged Deadlifts – 15 Reps
3. Hamstring Curls on Ball - 30 Reps
4. Walking Lunges (Holding extra weight) 30 (15 each leg)

End Circuit – Run 800 Meters (1/2 mile)

Mini Circuit 3: Shoulders/Triceps – 3 Rounds – Little to No Rest

1. Dips – 15
2. Push Press – 15 Reps
3. Shoulder Up and Outs – 15

End Circuit – Run 800 Meters (1/2 mile)

Stretch

- MidwestFit Team

1/10/13-Thursday-Cardio Circuit (Try this is you haven’t!)

Thursday, January 10th, 2013

Warm Up – 5 Minute Walk/Jog, 1 Minute Jumping Jacks

Circuit: 3 Rounds – Little to NO Rest!

1. Burpees – 10
2. Run 400 Meters (Fast!) (1/4 Mile)
3. Kettle Bell Swings – 20 (heavy weight)
4. Plank – 1 Minute
5. Flutter Kicks – 1 Minute
6. Run 400 Meters (Fast!)
7. Mountain Climbers – 1 Minute

This should take around 26-36 Minutes – Fly through it!

Check out our MidwestFit YouTube Page for Videos!

- MidwestFit Team

1/9/13-Wednesday-Total Body Fitness Complex Training

Wednesday, January 9th, 2013

TOTAL BODY FITNESS

Complex Training

Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

Complex Training is meant to use preferably a barbell (can use dumbbells if no access to a barbell) where you use the same amount of weight for each exercise. You perform it similar to circuit training where you go through each exercise one time (with the determined amount of reps) with no rests between exercises. Rest 1-2 minuets between sets. Use very low weight if you need to warm up and practice form first.

Complete all 3 complexes.

Complex 1: 6 Reps per Exercise – Perform 4 Sets – Increase weight used each round if possible
If new to this style of training, for the first set use a 45 pound bar with no extra weight on the side, then try to increase 10-20 pounds total each round if capable. These exercises are to be completed back to back with no rest during the round.

COMPLEX: 6 Reps – 4 Sets

1. Upright Row
2. Hang Snatch (Form is very important. Keep the bar close to your body as your bring it up, and stick your head through the lift)
3. Full Back Squat into Overhead Press
4. Hang Snatch
5. Bent Over Rows

Complex 2: 6 Reps per Exercise – Perform 4 Sets – Increase weight used each round if possible

1. Front Barbell Squats
2. Straight Leg Deadlift
3. Back Squat
4. Calf Raises
5. Front Barbell Squats

Complex 3: 6 Reps per Exercise – Perform 4 Sets – Increase weight used each round if possible

1. Deadlift
2. Bent Over Rows
3. Hang Power Clean
4. Front Barbell Squats
5. Push Press
6. Back Squat

- Have Fun!


 

1/8/13-Tuesday-Yasso 800′s

Tuesday, January 8th, 2013

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

1/7/13-Monday-Total Body Fitness EFFICIENT AND QUICK

Monday, January 7th, 2013

Total Body Fitness Test

Use this PT today to help you see what areas of total body fitness you need to work on!

Complete this workout as quickly as possible.

Stretch

1. Regular Push Ups – 50
2. Diamond Push Ups on Bosu – 25
3. Bicep Blasters – 2 times for 1 minute a piece
4. Push Press – 3 sets of 12 reps
5. Kettle Bell Swings Read Description on Video (Can be done with dumbbells) – 1 minute and 30 seconds
6. Full Sit Ups – 40
7. Mountain Climbers – 1 minute and 30 seconds
8. Reverse Crunches – 20
9. Jump Squats – 3 sets of 12 reps
10. Hamstring Curls with Ball – 2 sets of 15
11. Clock Hops – 1 minute
12. Regular Pull Ups – 10,5,10,5,10,5,10
13. Leg Levers – 1 Minute
14. Flutter Kicks – 1 Minute
15. Plank – 1 Minute

Stretch

- MidwestFit Team

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

1/5/13-Saturday-Total Body Fitness

Saturday, January 5th, 2013

TOTAL BODY FITNESS

Super Fun Circuit Day!

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

Circuit: 40 Minutes – Finish as much as you can up until the 40 Minute mark, then stop on whatever exercise you are on – Little to No Rest in between exercises or rounds

1. Front Squat- 10
2. Back Squat- 10 (same weight as front squat)
3. Stiff Legged Deadlifts- 10 (same weight as front squat)
4. Walking Lunges – 12 (same weight as front squat)
5. Dumbbell Bench Press – 6-10 Reps
6. Hang Snatch – 6-10 Reps
7. Barbell Bent Over Row (Can use dumbbells) – 6-10 Reps
8. Pull Ups – 6-10 Reps
9. Bosu Push Ups (w/ twist) – 12
10. BOSU Dumbbell Row – 12 (each arm)
11. Plank – 2 Minutes

Stretch/Cool Down

- MidwestFit Team

TOTAL BODY FITNESS

1/3/13-Thursday-Cardio IS Critical for Health and Fitness

Thursday, January 3rd, 2013

Warm Up – 5 Minute Walk/Jog, 1 Minute Jumping Jacks

Circuit: 3 Rounds – Little to NO Rest!

1. Burpees – 10
2. Run 400 Meters (Fast!)
3. Kettle Bell Swings – 20 (heavy weight)
4. Plank – 1 Minute
5. Flutter Kicks – 1 Minute
6. Run 400 Meters (Fast!)
7. Mountain Climbers – 1 Minute

This should take around 26-36 Minutes – Fly through it!

Check out our MidwestFit YouTube Page for Videos!

- MidwestFit Team

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

1/2/13-Wednesday-Total Body Fitness Circuit

Wednesday, January 2nd, 2013

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

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

Mini Circuit 1: Chest/Back – 3 Rounds – Little to No Rest

1. Bosu Cross Over Push Ups – 20 Total
2. Inverted Row – Max Reps
3. Dumbbell Bench Press – 15 Reps
4. Barbell Bent Over Row – 15 Reps
5. Regular Pull Ups – 8 Reps

End Circuit – Run 800 Meters (1/2 mile)

Mini Circuit 2: Quads/Glutes/Hamstrings -3 Rounds – Little to No Rest

1. Back Squat – 15 Reps
2. Stiff Legged Deadlifts – 15 Reps
3. Hamstring Curls on Ball - 30 Reps
4. Walking Lunges (Holding extra weight) 30 (15 each leg)

End Circuit – Run 800 Meters (1/2 mile)

Mini Circuit 3: Shoulders/Triceps – 3 Rounds – Little to No Rest

1. Dips – 15
2. Push Press – 15 Reps
3. Shoulder Up and Outs – 15

End Circuit – Run 800 Meters (1/2 mile)

Stretch

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!

- MidwestFit Team

12/31/12-Monday-Total Body Fitness

Monday, December 31st, 2012

Better get after it today in case you can’t tomorrow!

Interested in what you can gain from REAL Strength Training?

Warm up – 5 Minute Jog or Bike, 10 Push Ups,10 Squats

1. Staggered Push Ups w/ Hip Extensions – 20 total (1o extensions each leg)
2. Lunge w/ Curls and Press – 40 total (20 each leg)
3. Spider Push Ups – 20 Total (10 each leg)
4. Hamstring Curls on Ball - 20 with Both Legs, 10 on each leg, 20 on both legs
5. Plank – 1 Minute and 30 Seconds
6. Side Plank Shoulder Raise – 15 each side
7. Jump Squats – 50
8. Regular Push Ups – 30
9. Side Plank Shoulder Raise – 30 seconds each side
10. Bicep Curls – 7′sRead Description on Video
11. Bent Over Rows – 2 sets of 20
12. Medicine Ball Get Ups – 1 Minute
13. Roll Ups – 1 Minute
14. Medicine Ball Twists – 1 Minute

Stretch

- MidwestFit Team

12/26/12-Wednesday-Lower Body Training

Wednesday, December 26th, 2012

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Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

Different style of training this week.  We’re going to hit each major muscle group of the body just once this week, but we’re going to hit it hard.  There will 3-4 exercises per muscle group consisting of combinations of strength and endurance exercises that differ between numbers of sets and reps.

For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps.  So if a suggestion is 8 reps, the last rep should be tough, but not impossible.

Stretch

1. Barbell Back Squat – 4 Sets of 8 Reps – Strength 2. Squats – Body Weight – 1 Minute – Endurance 3. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets – Strength 4. Wall Sit – 45 seconds x 2 Times 5. Straight Leg Deadlift – 3 sets of 10 reps 6. Hamstring Curls on Ball - 15 (both legs) – 10 (each leg/single leg) – 15 (both legs) 7. Jump Rope – 5 Minutes

Abs/Core:

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)

- MidwestFit Team

12/22/12-Saturday-Total Body Fitness

Saturday, December 22nd, 2012

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

Mini Circuit 1: Chest/Back – 3 Rounds – Little to No Rest

1. Bosu Cross Over Push Ups – 20 Total
2. Inverted Row – Max Reps
3. Dumbbell Bench Press – 15 Reps
4. Barbell Bent Over Row – 15 Reps
5. Regular Pull Ups – 8 Reps

End Circuit – Run 800 Meters (1/2 mile)

Mini Circuit 2: Quads/Glutes/Hamstrings -3 Rounds – Little to No Rest

1. Back Squat – 15 Reps
2. Stiff Legged Deadlifts – 15 Reps
3. Hamstring Curls on Ball - 30 Reps
4. Walking Lunges (Holding extra weight) 30 (15 each leg)

End Circuit – Run 800 Meters (1/2 mile)

Mini Circuit 3: Shoulders/Triceps – 3 Rounds – Little to No Rest

1. Dips – 15
2. Push Press – 15 Reps
3. Shoulder Up and Outs – 15

End Circuit – Run 800 Meters (1/2 mile)

Stretch

- MidwestFit Team

12/19/12-Wednesday-Weight Circuit Training

Wednesday, December 19th, 2012

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

12/13/12-Thursday-Cardio and Abs/Core Circuit

Thursday, December 13th, 2012

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