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
Complete this Total Body Endurance 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 seconds0
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
Go Get It!
- MidwestFit Team
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.
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
High Intensity Cardio Workout that will help to increase your V02Max along with your overall cardio training.
Jog 5 minutes
Record amount of time each run takes, note time, rest double, then perform next run
Run 50 – Meters – 100% Speed
Run 100 Meters – 100% Speed
Run 400 Meters – 90% Speed
Run 800 Meters – 80% Speed
Run 400 Meters – 90% Speed
Run 100 Meters – 100% Speed
Run 50 Meters – 100% Speed
Run 800 Meters – 70% Speed
Walk 5 minutes
Stretch
- 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
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
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!
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?
Workout Routine Split Training
Monday– Upper Body and Cardio
Tuesday- Lower Body and Abs Workout
Wednesday– Upper Body and Cardio
Thursday – Lower Body and Abs Workout
Friday – Rest
Saturday – TBF – Endurance
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
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.
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
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 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
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
Rest! 2nd day this week!
Check out our past workouts from this week referring you to our strength sample program.
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 BRAND NEW TOTAL BODY FITNESS
The brand new 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.
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
MidwestFit provides workouts every day, for FREE. Sign up now and you will also get our eBook 15 CORE SCULPTING AB WORKOUTS:
(We are nice guys. Only jerks would share people's information.)
