Potential PT #1 – Body Weight

Stretch/Warm Up

Circuit 3 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups (Complete in 1-2 sets as quickly as possible)
3. 40 pushups
4. 20 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 30 sit ups
7. 25 Leg Lifts

- Ben

Potential PT #2 – Total Body Circuit

Circuit 3 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

- K

Potential PT #1 – Body Weight

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

Circuit 3 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups (Complete in 1-2 sets as quickly as possible)
3. 40 pushups
4. 20 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 30 sit ups
7. 25 Leg Lifts

Stretch

- Ben

Potential PT #2 – Total Body Circuit

Circuit 3 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

- K

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Potential PT #1 – Total Body Circuit

Circuit 3 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

- K

Potential PT #2 – Body Weight Circuit with Run

Stretch/Warm Up

Circuit 3 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups (Complete in 1-2 sets as quickly as possible)
3. 40 pushups
4. 20 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 30 sit ups
7. 25 Leg Lifts

- Ben

Potential PT #1 – Body Weight

Stretch/Warm Up

Circuit 3 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups (Complete in 1-2 sets as quickly as possible)
3. 40 pushups
4. 20 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 30 sit ups
7. 25 Leg Lifts

- Ben

Potential PT #2 – Total Body Circuit

Circuit 3 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

- K

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Potential PT #1 – Circuit #1

Stretch/Warm Up

Circuit 3 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. Flutter Kicks - 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
5. Lean back and hold - 30 Seconds x 3 times (Abs/Lower Back – Fat Burning)
6. Plank – 2 Minutes (Lower Back/Abs – Fat Burning)

Stretch

- Ben

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Potential PT #2 – Circuit #2

Spend exactly 1 minute on each exercise trying to do as many reps as possible in that minute. If able, go full minute without stopping, if you have to pause, take minimal breaks and try and do least about of sets as possible. When you finish going through the circuit one time, break two minutes, and repeat until you’ve completed it 3 or more times.

Circuit 3+ rounds of:

1. Deadlift

2. Bent Over Rows

3. Kettle Bell Swings (if no kettle bell, use a dumbbell)

4. Push Up Rows

5. Jump Squat (Star Jumpers)

6. Mountain Climbers (For some extra fun, do these with hands on a bosu ball like how you grip the bosu when doing bosu push ups)

7. Single Arm Military Press (switch arms at 30 second mark)

8. Medicine Ball Push Ups (side to side)

-K

[twitter-follow screen_name='k_MWF' link_color='e42217']

[twitter-follow screen_name='MidwestFit' link_color='e42217']

Potential PT #1 – Circuit #1

Stretch/Warm Up

Circuit 3 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. Flutter Kicks - 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
5. Lean back and hold - 30 Seconds x 3 times (Abs/Lower Back – Fat Burning)
6. Plank – 2 Minutes (Lower Back/Abs – Fat Burning)

Stretch

- Ben

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Potential PT #2 – Circuit #2

Spend exactly 1 minute on each exercise trying to do as many reps as possible in that minute. If able, go full minute without stopping, if you have to pause, take minimal breaks and try and do least about of sets as possible. When you finish going through the circuit one time, break two minutes, and repeat until you’ve completed it 3 or more times.

Circuit 3+ rounds of:

1. Deadlift

2. Bent Over Rows

3. Kettle Bell Swings (if no kettle bell, use a dumbbell)

4. Push Up Rows

5. Jump Squat (Star Jumpers)

6. Mountain Climbers (For some extra fun, do these with hands on a bosu ball like how you grip the bosu when doing bosu push ups)

7. Single Arm Military Press (switch arms at 30 second mark)

8. Medicine Ball Push Ups (side to side)

-K

[twitter-follow screen_name='k_MWF' link_color='e42217']

[twitter-follow screen_name='MidwestFit' link_color='e42217']

Potential PT #1 – Quick Full Body Circuit

We’ll try to keep it quick and simple today since it is a Friday and most people want to have a quick workout or no workout at all after a long week. This one shouldn’t take too long, and if you are pinched for time, just skip the run part of the circuit and try to fly through the rest. You’ll still get a good total body workout that is simple to do and requires minimal equipment.

Stretch

Circuit 3 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups
3. 40 pushups
4. 20 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 30 sit ups
7. 25 Leg Lifts

Stretch – Go out and enjoy your Friday night

- Ben

[twitter-follow screen_name='Ben_MWF' link_color='e42217']

Potential PT #2 – Another Full Body Circuit

Spend exactly 1 minute on each exercise trying to do as many reps as possible in that minute. If able, go full minute without stopping, if you have to pause, take minimal breaks and try and do least about of sets as possible. When you finish going through the circuit one time, break two minutes, and repeat until you’ve completed it 3 or more times.

Circuit 3+ rounds of:

1. Deadlift

2. Bent Over Rows

3. Kettle Bell Swings (if no kettle bell, use a dumbbell)

4. Push Up Rows

5. Jump Squat (Star Jumpers)

6. Mountain Climbers (For some extra fun, do these with hands on a bosu ball like how you grip the bosu when doing bosu push ups)

7. Single Arm Military Press (switch arms at 30 second mark)

8. Medicine Ball Push Ups (side to side)

-K

[twitter-follow screen_name='k_MWF' link_color='e42217']

We know Friday isn’t a popular workout day, but give one of the PT’s or portions a shot today! If you’re looking for a great, quick, metabolism booster before the weekend activities/barriers, these are quick PT’s for you. Tailor them as you see fit.

Potential PT #1 – Quick Cardio

Alright, leaving this one up to you so pick one of the following…

Run 3.5 miles

Bike 30 minutes

Swim 45 minutes

-K

Potential PT #2 – Real Quick Cardio!

Stretch

Sprint 100 Yards
20 Burpees
Run 100 Yards backwards
20 8-Count Body Builders
Sprint 100 Yards

Finisher #1 – Leg Matrix
Perform ONE set of the 4 exercises recording the amount of time it takes to complete the first set. Rest Double that time, then repeat one more set.

1. Body Weight Squats – 24 Repetitions
2. Body Weight Alternating Lunges – 24 total or 12 each leg
3. Body Weight Split Jumps (Alternating Lunge Jumps) – 24 each leg
4. Body Weight Jump Squats – 12 Reps

ESTIMATED TIME: 20 Minutes or less

Stretch

[twitter-follow screen_name='MidwestFit' link_color='e42217']

Potential PT #1 – Quick Full Body Circuit

We’ll try to keep it quick and simple today since it is a Friday and most people want to have a quick workout or no workout at all after a long week. This one shouldn’t take too long, and if you are pinched for time, just skip the run part of the circuit and try to fly through the rest. You’ll still get a good total body workout that is simple to do and requires minimal equipment.

Stretch

Circuit 3 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups
3. 40 pushups
4. 20 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 20 sit ups
7. 15 Leg Lifts

Stretch – Go out and enjoy your Friday night

- Ben

[twitter-follow screen_name='Ben_MWF' link_color='e42217']

Potential PT #2 – Another Full Body Circuit

Spend exactly 1 minute on each exercise trying to do as many reps as possible in that minute. If able, go full minute without stopping, if you have to pause, take minimal breaks and try and do least about of sets as possible. When you finish going through the circuit one time, break two minutes, and repeat until you’ve completed it 3 or more times.

Circuit 3+ rounds of:

1. Deadlift

2. Bent Over Rows

3. Kettle Bell Swings (if no kettle bell, use a dumbbell)

4. Push Up Rows

5. Jump Squat (Star Jumpers)

6. Mountain Climbers (For some extra fun, do these with hands on a bosu ball like how you grip the bosu when doing bosu push ups)

7. Single Arm Military Press (switch arms at 30 second mark)

8. Medicine Ball Push Ups (side to side)

-K

[twitter-follow screen_name='K_MWF' link_color='e42217']