Potential PT #1 – Swim

For all you swimmers out there we actually have a swim based PT for you today.  This is a great workout developed by one of our friends from IU, thanks Abby.

Stretch

Warm up: (do 2 times)
2x25m freestyle  rest 10 sec
2x25m backstroke   rest 10 sec

Build up: (do 3 times)
1x50m kick (any stroke) with kickboard
1x50m streamline kick (back or free)

Core:
1x300m freestyle swim  rest 15 sec
1x200m pull (with pull buoy)  rest 30 sec
1x300m freestyle swim  rest 15 sec

Cool down:
2x50m backstroke  rest 10 sec
2x50m breaststroke

Stretch

- Ben

Potential PT #2 – Cross Training

Bike (stationary) 20 minutes

Flutter Kicks 2 x 40

Kettle Bell Half Get Ups 2 x 15 (each side)

Mountain Climbers 2 x 1 minute

Bike (stationary) 20 minutes

-K

Potential PT #1 – Swim

For all you swimmers out there we actually have a swim based PT for you today.  This is a great workout developed by one of our friends that goes to IU.  So thanks to Abby for the workout!

Stretch

Warm up: (do 2 times)
2x25m freestyle  rest 10 sec
2x25m backstroke   rest 10 sec

Build up: (do 3 times)
1x50m kick (any stroke) with kickboard
1x50m streamline kick (back or free)

Core:
1x300m freestyle swim  rest 15 sec
1x200m pull (with pull buoy)  rest 30 sec
1x300m freestyle swim  rest 15 sec

Cool down:
2x50m backstroke  rest 10 sec
2x50m breaststrok

Stretch

- Ben

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Potential PT #2 – Cross Training

Bike (stationary) 20 minutes

Flutter Kicks 2 x 40

Kettle Bell Half Get Ups 2 x 15 (each side)

Mountain Climbers 2 x 1 minute

Bike (stationary) 20 minutes

-K

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Potential PT #1 – Cross Training

Bike (stationary) 15 miles – On a stationary bike this could take anywhere from 35 to 45 minutes, or maybe longer/shorter depending on your capabilities.

Abs/Core:

Flutter Kicks 2 x 40

Kettle Bell Half Get Ups 2 x 15 (each side)

Mountain Climbers 2 x 1 minute

Plank 2 x 1 minute

Side Plank 2 x 1 minute (each side)

-K

Potential PT #2 – Swim

For all you swimmers out there we actually have a swim based PT for you today.  This is a great workout developed by one of our friends that goes to IU.  So thanks to Abby for the workout!

Stretch

Warm up: (do 2 times)
2x25m freestyle  rest 10 sec
2x25m backstroke   rest 10 sec

Build up: (do 3 times)
1x50m kick (any stroke) with kickboard
1x50m streamline kick (back or free)

Core:
1x300m freestyle swim  rest 15 sec
1x200m pull (with pull buoy)  rest 30 sec
1x300m freestyle swim  rest 15 sec

Cool down:
2x50m backstroke  rest 10 sec
2x50m breaststrok

Stretch

- Ben

Potential PT #1 – Recover and Repair

Just as important as a day spent exercising is a day spent recovering.  Take it easy today, stretch and drink plenty of (good) fluids!

- Ben

Potential PT #1 – Half

More running, yay!

Stretch

Run 3 miles
or Bike for 25-35 minutes (Both the run and the bike are supposed to be tough, so whichever you do, make sure you are working hard and reaching a desired heart rate)

Abs/Core:

Situps 100
Flutter Kicks 100
Crunches 100
Leg Lifts 50
Plank 2 minutes

Stretch

- Ben

Potential PT #2 – Intervals

Something to help the fat burning process…And it doesn’t take long. But ya, it sucks.

NOTE: During this workout you never stop moving. When you “Rest” you are actually supposed to run at 30-40% effort. So basically a slow jog.

Sprint 25 – 30 seconds

Rest 90 seconds

Sprint 25 – 30 seconds

Rest 90 seconds

Sprint 25 – 30 seconds

Rest 90 seconds

Sprint 25 – 30 seconds

Rest 90 seconds

-K

Image via Wikipedia

Potential PT #1 – Speed and Strength

Stretch

4 rounds of:

1. Dumbbell walking lunges – 10 each leg/20 total
2. Medicine Ball side to side pushups – 10 total
3. Mountain Climbers – 20 (2 counts)
4. Side jump w/ push up – (Find a box or a bench, stand sideways next to it, jump laterally over it, perform a pushup, then repeat by jumping to other side and performing pushup) Do a total of 10 jumps and pushups per round
5. Flutter kicks 30 (4 counts)

End circuit

Finish with run 400 meters 4 times

Stretch

- Ben

Potential PT #2 – R&R

I am a big fan of Ben’s workout he posted today. So I suggest doing that or taking a day of rest. Also, a personal thanks to all those who have been e-mailing us regarding feedback, it helps us out a ton. Remember to subscribe to our blog at the bottom of the site and to follow us on Twitter: @MidwestFit

-K

Potential PT #1 – Run!

If you live in the Midwest and were blessed with this ridiculous snow storm, then you’ll most likely need a treadmill to bust this run out today, unless you are a complete badass and run outside.  High five to you if you are!

Stretch

Run 3 Miles

Stretch

Keep on that half training!

- Ben

Potential PT #2 – Legs & Cardio

Bike 15 minutes

Goblet Squat 3 x 15

Weighted Alternating Lunges 3 x 10 (5 each leg)

Leg Extensions 3 x 12

Bike 10 minutes

Leg Press 3 x 10

One Arm Dumbbell Swing 3 x 15 (each arm)

Bike 20 minutes

-K

Image via Wikipedia

Potential PT #1 – Strength/Endurance

Stretch

Thrusters - 4 sets of 8-12 reps
Weighted Pushup Pyramid – 5,10,15,20,15,10,5
Weighted Pullup Pyramid – 1,2,3,4,5,6,5,4,3,2,1
Dips – 3 sets of 12 reps

Abs/Core:

3 rounds of:
1. Situps 30
2. Flutter Kicks 20 (4 counts)
3. Crunches 40
4. Leg Lifts 25
5. Bridge 45 seconds to 1 minute

Stretch

- Ben

Potential PT #2 – More Strength/Endurance

This is just an alternative to Ben’s post. In case you can’t go to the gym for things like Thrusters and Dips…

NOTE: This routine has small circuits built into it (to help burn fat). Break 15-20 seconds between circuit exercises and for 1-2 minutes after each circuit. Be sure to note which parts are circuits and which are not.

CIRCUIT 3 Rounds, spending 1 minute on each exercise of:

Power Push Ups

Dive Bomber Push Ups

Triangle Push Ups

END CIRCUIT

Pull Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Chin Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

CIRCUIT 3 Rounds, spending 1 minute on each exercise of:

Bicep Blasters (As many curls as possible. Standing against a wall is also good for these)

Standing Military Press

Standing Bent Over Rows

END CIRCUIT

CIRCUIT 3 Rounds, spending 2 minute on each exercise of:

NOTE: This circuit spends 2 minutes on each exercise

Double Crunches

Left/Right Sit Ups

Bicycle Crunches

Ball Sit Ups (If you do not have an exercise ball, just do sit ups)

Flutter Kicks

END CIRCUIT

-K

Apologizes for the late post!

Stretch

Run 4 miles

Stretch

- Ben

Potential PT #1 – Half Training

Continuing the Half Marathon Training! Generally for the next 11 weeks or so there will be 2 days during the week of a regular run, 1 day during the week of a tempo/fast paced run or 800′s, and one weekend longer run.  All of these coupled with strength training also, just to give everyone a heads up as to what’s coming.  Time to get MidwestFit!

Stretch

Run 3 miles

Stretch

- Ben

Potential PT #2 – R&R

If you did the workouts Mon-Wed then you may feel like resting today. I am sore so will be doing so.

Rest and Recover

-K

Potential PT #1 – 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 – MB Side to Side Pushups 10 Total or 5 each arm (You don’t have to do them explosive style like the guy in the video, just do the pushup with the ball in one hand, then roll the ball across to the other arm and perform the next pushup.  If you do it explosive it adds a whole new difficulty to the workout, but go for it if you’d like!)

Run 2 miles

Stretch

- Ben

Potential PT #2 – Fat Burner

These moves/exercises are designed to burn body fat, especially around the midsection…

Circuit 3 times:

Squat Thrusts 20 (Video) (Unlike in video, try and jump at the end)

Body Weight Squat 20

Body Weight Alternating Lunges 12 (each leg)

Body Weight Jump Squat 12

Exercise Ball Push Ups 12 (these use a full size exercise ball that normally are used for sit ups/crunches as opposed to the ball Ben is talking about in his exercise. Just do a normal push up with both hands on the ball)

-K

Image via Wikipedia

Potential PT #1 – Cycle Fit

This workout involves using a stationary bike. When biking, every 2 to 5 minutes increase intensity.

Bike 20 minutes

Double Crunches 30 x 3

Flutter Kicks 30 x 2

Plank 1 minute

Side Bridge (both sides) 1 minute

Sit Ups 25  x 3

Bike 20 minutes

-K

Potential PT #2 – Half

Half Marathon Training begins today. WooHoo!  You’ll be seeing an increase in running and overall workouts from me here for about the next 12 weeks.  So anyone looking to get in pretty damn good shape let’s do it together. I’ll need some motivation from you all as well so here we go!

Stretch

Run 3 miles

Abs/Core:
3 Rounds as quickly as possible of:

1. 30 Situps
2. 20 Flutter Kicks (4 counts)
3. 40 Crucnhes
4. Plank 20 seconds
5. 25 Bicycles (2 counts)

Stretch

- Ben