Potential PT #1 – Upper Body Strengthening

Stretch

1. Dumbbell Bench Press on Ball – 3 sets of 10-15 repetitions
2. Hang Power Clean - 3 sets of 8-10 reps (Try using a heavy weight for these)
3. Pull Ups Pyramid – 1,2,3,4,5,6,7,6,5,4,3,2,1
4. Handstand Push Ups – 3 sets of 5-7 reps (If unable to do these, perform standing Military Press – same sets/reps)
5. Bicep Blasters - 3 sets at 30 seconds each (Use a heavier weight than normal since it is not for 1 minute)
6. Dips – 4 sets of 10-12 reps

Abs/Core:

Complete as quickly as possible:

1. Plank for a total of 5 minutes
2. Side Bridge (on both sides) for a total of 2 minutes and 30 seconds

Stretch

- Ben

Potential PT #2 – Body Weight Workout

This workout is designed using no weights…Don’t think that makes it easier though…

Stretch

Run 1 mile

Pull Ups 3 x 7

Chin Ups 3 x 7

Cliffhangers 3 x 7 (each side)

Run 1 mile

Power Push Ups 3 x 20 (Push yourself up off the ground when you come up. Some people like to clap a few times while doing this.)

Bosu Push Ups (w/ twist) 3 x 15

Dive Bombers 3 x 10

Run 1 mile

Abs:

Full Sit Ups 3 x 25 (Hold weight behind head to increase difficulty)

Flutter Kicks 3 x 35 (4-Counts)

Bicycle Crunches 3 x 40 (count:1,1,2,2,3,3,…etc.)

Plank 3 x 1 minute

Side Bridge 2 x 1 minute (both sides)

-K

Potential PT #1 – Upper Body Strengthening

Stretch

1. Dumbbell Bench Press on Ball – 3 sets of 10-15 repetitions
2. Hang Power Clean - 3 sets of 8-10 reps (Try using a heavy weight for these)
3. Pull Ups Pyramid – 1,2,3,4,5,6,7,6,5,4,3,2,1
4. Handstand Push Ups – 3 sets of 5-7 reps (If unable to do these, perform standing Military Press – same sets/reps)
5. Bicep Blasters - 3 sets at 30 seconds each (Use a heavier weight than normal since it is not for 1 minute)
6. Dips – 4 sets of 10-12 reps

Abs/Core:

Complete as quickly as possible:

1. Plank for a total of 5 minutes
2. Side Bridge (on both sides) for a total of 2 minutes and 30 seconds

Stretch

- Ben

Potential PT #2 – Body Weight Workout

This workout is designed using no weights…Don’t think that makes it easier though…

Stretch

Run 1 mile

Pull Ups 3 x 7

Chin Ups 3 x 7

Cliffhangers 3 x 7 (each side)

Run 1 mile

Power Push Ups 3 x 20 (Push yourself up off the ground when you come up. Some people like to clap a few times while doing this.)

Bosu Push Ups (w/ twist) 3 x 15

Dive Bombers 3 x 10

Run 1 mile

Abs:

Full Sit Ups 3 x 25 (Hold weight behind head to increase difficulty)

Flutter Kicks 3 x 35 (4-Counts)

Bicycle Crunches 3 x 40 (count:1,1,2,2,3,3,…etc.)

Plank 3 x 1 minute

Side Bridge 2 x 1 minute (both sides)

-K

Potential PT #1 – Upper Body Strengthening Circuit and Run

Stretch

4 Rounds of:

1. Dumbbell Bench Press: 8-12 reps
2.  Pullups (Any grip you want to improve on): 7 reps
3.  Handstand Pushups: 6 (If Handstand Pushups can’t be done, substitute with standing dumbbell military press.  Use a weight for 5-8 reps because this one is going for some strength building)
4. Side to Side Medicine Ball Pushups: 10 Total/5 Each Arm

End Circuit

Run 20 minutes at a faster pace than distance runs – the key is to be working hard, but be able to finish the whole 20 minutes

Stretch

- Ben

Potential PT #2 – 300

Sorry for the late post. The Midwest storms knocked out my power for a bit. But here is my workout…

Perform the exercises in any order. Perform 30 reps for each one. Perform 30 reps per exercise. Complete a total of 300 reps combined.

Jump Squats (Video)
Staggered Push Ups (Video) (The best way to do these, is to set your hands in one position, either left arm forward or right arm forward, then go down and when you “push up” actually push off the ground, quickly reverse hand positioning and repeat. Do this until you reach 30)
Alternating Split Jumps (Video)
Explosive Push Ups (Video)
Prison Squats (Video)
Dive Bomber Push Ups (Video)
Kneeling Rows
Squat Thrusts (Video)
Pull Ups
Sit ups

Remember, 30 reps per exercise. This is not meant to be easy by any means so you may have to change the total reps but try for 300, if you can go back and do more than 300. I suggest doing all the exercises 1 time (for 30 reps) and repeat if you can. Also, remember to use very little rest between exercises. Good luck!

-K

Happy 4th of July!  A big thanks from us here at MidwestFit for all of those who have served and loved America – Military and Non-Military.  Celebrate accordingly, but do not forget to throw in some time for Fitness! Have a happy 4th of July.

The two PT’s we have posted are from American Special Forces Operators who have given their lives in service of our country.

Potential PT #1 – Murph

This is a PT we found out about a while ago that K and I have done a couple of times.  It was a favorite of a Navy SEAL Lieutenant who was KIA in Afghanistan during an operation to find a top tier terrorist leader.  The account of the mission can be read about in a great book titled “Lone Survivor” by Marcus Luttrell.  Check the book out and I promise you literally will not be able to put it down.

Stretch

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Stretch

If you feel like thats not enough some of the gentleman in a similar line of work as Murph like to do the workout with 20 pound body armor or a 20 pound weighted vest.

- K

Potential PT #2 – Daniel

As quickly as possible:

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Stretch

- Ben

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Potential PT #1 – Quick Circuit

3 rounds of:

Run 800 meters

10 handstand pushups

15 pullups

50 flutter kicks

50 crunches

Stretch

-K

Potential PT #1 – Quick Circuit

3 rounds of:

Run 800 meters

10 handstand pushups

15 pullups

50 flutter kicks

50 crunches

Stretch

-K

Potential PT #1 – Core

Stretch

100 Situps       100 Flutter Kicks (4 counts)       100 Leg Lifts

5 Rounds as quickly as you can:

10 Pullups     15 Bosu Push Up (w/ twist)     5 Handstand Pushups (I use a wall to brace my feet during these)

Stretch

-K

Potential PT #1 – Upper Body Strengthening

Stretch

1. Dumbbell Bench Press on Ball – 3 sets of 10-15 repetitions
2. Chin Up Pyramid – 1,2,3,4,5,6,7,6,5,4,3,2,1
3. Handstand Push Ups – 3 sets of 5-7 reps
4. Bicep Blasters - 4 sets at 30 seconds each (Use a heavier weight than normal since it is not for 1 minute)
5. Dips – 3 sets of 10-12 reps

Abs/Core:

Complete as quickly as possible:

1. Plank for a total of 5 minutes
2. Side Bridge (on both sides) for a total of 2 minutes and 30 seconds

Stretch

- Ben

Potential PT #2 – Body Weight Workout

This workout is designed using no weights…Don’t think that makes it easier though…

Stretch

Run 1 mile

Pull Ups 3 x 7

Chin Ups 3 x 7

Cliffhangers 3 x 7 (each side)

Run 1 mile

Power Push Ups 3 x 20 (Push yourself up off the ground when you come up. Some people like to clap a few times while doing this.)

Bosu Push Ups (w/ twist) 3 x 15

Dive Bombers 3 x 10

Run 1 mile

Abs:

Full Sit Ups 3 x 25

Flutter Kicks 3 x 35

Bicycle Crunches 3 x 40 (count:1,1,2,2,3,3,…etc.)

Plank 3 x 1 minute

Side Bridge 2 x 1 minute (both sides)

-K

Potential PT #1 – R&R

Take today to rest and recover…Remember, it is important.

Again, here is the article we have posted in the past on resting: Importance of Rest

-K

Potential PT #2 – Upper Body Strengthening and Run

I haven’t posted a strict upper body strengthening routine in a while so here we go!

Stretch

Dumbbell Bench Press (With Ball) – 3 sets of 8-12 repetitions
Pull Up (Regular Grip) Pyramid – 1,2,3,4,5,6,7,6,5,4,3,2,1
Push Press – 3 sets of 8-12 reps
Chin Up – 3 sets of 8 reps
Ball Push Up – 3 sets of 10 reps
Handstand Push Ups – 2 sets of 6

20 Minute Tempo Run (Run for 20 minutes faster than you would a longer distance run.  You want it to be a difficult pace to maintain, but you should be able to run it for the full 20 minutes)

Stretch

- Ben