Workout Routine

Monday– Upper Body and Cardio

Tuesday- Legs and Abs Workout

Wednesday– Upper Body and Cardio

Thursday – Lower Body Workout

Friday – Rest

Saturday – Total Body Endurance Training

Sunday – Endurance Cardio/Fat Burning Cardio

Simple AND Effective Endurance Workout 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

TOTAL BODY FITNESS

Read why Rest and Recovery is important.

Are you ready to break through a fitness plateau, or are you ready to step your fitness program up to a new level?

Check out our  TOTAL BODY FITNESS

The MidwestFit TOTAL BODY FITNESS encompasses different training styles to get you STRONGER and more TONED than you’ve ever been. The Total Body Fitness Premium Program is a culmination of training styles that effectively mixes strength training, endurance training, abs/core training, HIIT cardio training, and distance cardio training to turn you into a fitness freak!

Program Goals: For individuals looking to get in top notch shape focusing on a hybrid of 3 major aspects of training designed properly and safely. Muscular Endurance, Cardiorespiratory Training (Endurance and High Intensity), Muscular Strength.

• Develop Muscular Strength and Endurance, Burn Fat, Lose Unnecessary Weight
• Increase Muscular Endurance to Develop Toned, Lean Muscle and to Push Harder and Longer on Workouts
• Increase Cardiorespiratory Performance to Burn Calories to Lose Unwanted Weight and Lower Body Fat Percentage
• Increase Overall Muscular Strength to Increase Muscular Force
• Increase Core Strength and Core Endurance
• Increase Overall Cardiac Output for Improvement in ALL Styles of Cardio (Distance and Speed), Which Will Translate to Increased Performance in Circuit Style Weight Training
• Increase Joint Strength and Stability in all major joint complexes to focus on Injury Prevention
• Minor Barbell Complex Training to improve form and technique on multi-planar lifts to target multiple muscle groups to work together to mimic real life/sport related movements and to upkeep muscular endurance.

This 8 Week Program comes with a ton of information related to Injury Prevention, a Full Program Glossary, and Exercise Pics and Descriptions that easily show how to perform each exercise in the program. It also comes with a built in Preparatory Training Program to introduce beginners to new exercises and routines, and to also assist you if you have taken some time off from exercising to safely and effectively transition you to be ready for the full, intense, 8 week program.

- MidwestFit Team

Need help with Speed Training? How to Increase Your Speed is a question that is commonly asked among individual’s new to distance running, and the answer is not running faster on your long runs, but increasing your V02Max with short burst, high intensity interval training.  For example, Running 800 Meters at an increased pace (compared to your race pace and much faster than your race pace), resting, and repeating the exercise bout has been proven to help increase overall speed on distance runs and overall speed in general.

Speed Training

Run 1 Mile
Rest 4-5 Minutes
Run 400 Meters
Rest 2 Minutes

Repeat 2-3 Rounds

Need some extra fun?! After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

Tempo Run for Speed Training

Your running pace should be constant and difficult to maintain. It should not be impossible to reach the 20 minutes, but the point is to push yourself  harder and faster than you normally would on a distance run. This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body strength/endurance all in a short workout.  Speed Training

Stretch/Warm Up

Tempo Run – 25 Minutes or 2.75 miles

Stretch

OR

Stretch/Warm Up

Bike 30 Minutes with Medium Resitance

Complete this Body Weight Workout as quickly as possible with little to no rest throughout the entire workout.  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 – 1 Minute
10. Flutter Kicks – 1 Minute
11. Burpees – 40
12. Plank – 2 Minutes
13. Split Lunge Jumps – 50 each leg

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

Workout Routine

Monday– Body Weight Training

Tuesday- High Intensity Cardio Training

Wednesday– Total Body Strength Training

Thursday – Speed Training

Friday – Rest

Saturday – Body Weight Circuit Training

Sunday – Endurance Cardio/Fat Burning Cardio

Read why Rest and Recovery is important.

Are you ready to break through a fitness plateau, or are you ready to step your fitness program up to a new level?

Check out our  TOTAL BODY FITNESS

The MidwestFit TOTAL BODY FITNESS encompasses different training styles to get you STRONGER and more TONED than you’ve ever been. The Total Body Fitness Premium Program is a culmination of training styles that effectively mixes strength training, endurance training, abs/core training, HIIT cardio training, and distance cardio training to turn you into a fitness freak!

Program Goals: For individuals looking to get in top notch shape focusing on a hybrid of 3 major aspects of training designed properly and safely. Muscular Endurance, Cardiorespiratory Training (Endurance and High Intensity), Muscular Strength.

• Develop Muscular Strength and Endurance, Burn Fat, Lose Unnecessary Weight
• Increase Muscular Endurance to Develop Toned, Lean Muscle and to Push Harder and Longer on Workouts
• Increase Cardiorespiratory Performance to Burn Calories to Lose Unwanted Weight and Lower Body Fat Percentage
• Increase Overall Muscular Strength to Increase Muscular Force
• Increase Core Strength and Core Endurance
• Increase Overall Cardiac Output for Improvement in ALL Styles of Cardio (Distance and Speed), Which Will Translate to Increased Performance in Circuit Style Weight Training
• Increase Joint Strength and Stability in all major joint complexes to focus on Injury Prevention
• Minor Barbell Complex Training to improve form and technique on multi-planar lifts to target multiple muscle groups to work together to mimic real life/sport related movements and to upkeep muscular endurance.

This 8 Week Program comes with a ton of information related to Injury Prevention, a Full Program Glossary, and Exercise Pics and Descriptions that easily show how to perform each exercise in the program. It also comes with a built in Preparatory Training Program to introduce beginners to new exercises and routines, and to also assist you if you have taken some time off from exercising to safely and effectively transition you to be ready for the full, intense, 8 week program.

- MidwestFit Team

Tempo Run for Speed Training

Your running pace should be constant and difficult to maintain. It should not be impossible to reach the 20 minutes, but the point is to push yourself to run harder and faster than you normally would on a distance run. This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body strength/endurance all in a short workout.  Speed Training

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.75 miles

Stretch

OR

Stretch/Warm Up

Bike 30 Minutes with Medium Resitance

How to Increase Your Speed with speed training is a question that is commonly asked among individual’s new to distance running, and the answer is not running faster on your long runs, but increasing your V02Max with short burst, high intensity interval training.  For example, Running 800 Meters at an increased pace (compared to your race pace and much faster than your race pace), resting, and repeating the exercise bout has been proven to help increase overall speed on distance runs and overall speed in general.

Speed Training

Run 1 Mile
Rest 4-5 Minutes
Run 400 Meters
Rest 2 Minutes

Repeat 2-3 Rounds

Need some extra fun?! After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

Workout Routine

Monday– Total Body Weight Training

Tuesday- High Intensity Cardio Training

Wednesday– Total Body Weight Training

Thursday – Endurance and Fat Burning Cardio

Friday – Rest

Saturday – Total Body Endurance Training

Sunday – Endurance Cardio/Fat Burning Cardio

Rest!

Read why Rest and Recovery is important.

Have you seen our FREE Abs and Core eBook?!  It comes with 15 Ab Sculpting Workouts that focus on training your entire core to help develop lean muscle around your midsection to burn fat and blast away calories!  It’s Free!!! Why not check it out?

Tempo Run for Speed Training

Your running pace should be constant and difficult to maintain. It should not be impossible to reach the 20 minutes, but the point is to push yourself to run harder and faster than you normally would on a distance run. This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body strength/endurance all in a short workout.  Speed Training

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.75 miles

Stretch

OR

Stretch/Warm Up

Bike 30 Minutes with Medium Resitance

Check out this great Cardio Workout! 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

NEED SOME MORE AB WORKOUTS? FREE Ab Workout eBook

Body Weight Workout Routine

Monday– Total Body Weight Training

Tuesday- High Intensity Cardio Training

Wednesday– Total Body Weight Training

Thursday – Endurance and Fat Burning Cardio

Friday – Rest

Saturday – Total Body Endurance Training

Sunday – Endurance Cardio/Fat Burning Cardio