Bench Press 5 Sets of 4-6 Reps

Deadlift 3 Sets of 4-6 Reps

Barbell Bent Over Row 3 Sets of 4-6 Reps

Hang Power Clean 3 Sets of 4-6 Reps

Full Squat to Overhead Press 3 Sets of 4-6 Reps

Walking Lunges 3 Sets of 12 Reps (6 each leg)

Burpees 3 Sets of 15-20 Reps

Straight Leg Deadlift 5 Sets of 4-6 Reps

Regular Pull Ups (Full Extension) 3 Sets of 4-6 Reps

Jump Rope 5 Minutes

-The MidwestFit Team

Happy Saturday!

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

1. 8 Count Body Builders – 20 (Perform in as few sets as possible)
2. Pull Up Pyramid (Regular Grip) – 1,2,3,4,5,6,7,6,5,4,3,2,1
3. Flutter Kicks – 50 (4 counts)
4. Bent Over Rows - 3 Sets of 12 Repetitions
5. Thrusters – 3 sets of 12 repetitions
6. Plank – 2 Minutes (balance feet on small medicine ball to make more difficult)
7. Wall Sit – 2 Minutes
8. Ball Push Up - 3 sets of 10 repetitions
9. Bicep Blasters - 1 minute, rest, 1 minute
10. Hamstring Curls  - 4 sets of 15 reps
11. Jump Squat - 20
12. Full Sit Up - 50 (Hold weight behind head to make more difficult)
13. Mountain Climbers - 1 Minute
14. Plank – 2 minutes (Balance feet on small medicine ball to make more difficult)

Stretch

- MidwestFit Team

Potential PT #1 – Total Body Fitness

Stretch

8 Count Body Builders – 20 (Perform in as few sets as possible)
Pull Up Pyramid (Regular Grip) – 1,2,3,4,5,6,7,6,5,4,3,2,1
Flutter Kicks – 50 (4 counts)
Thrusters – 3 sets of 12 repetitions
Plank – 2 Minutes
Ball Push Up - 3 sets of 10 repetitions
Bicep Blasters - 1 minute, rest, 1 minute
Jump Squat - 20
Full Sit Up - 50
Mountain Climbers - 1 Minute
Plank – 2 minutes

Stretch

- Ben

Potential PT #2 – R&R

Rest and Recover

-K

Almost took another day off, but remembered tis’ the season to get MidwestFit!

Stretch

3 rounds as quickly as possible of:

1. Overhead standing shoulder press, shoulder to shoulder – 10 times each shoulder (use a dumbbell and start with it directly above your head, arms locked out. Bring the dumbbell down to one shoulder, lock back out at the top above the head, then down to the other shoulder.
2. Pushups – 25
3. Hops – 30 seconds (Hop on your toes and land on your toes. Go as quickly as you can and as high as you can to strengthen the calf muscles)

End circuit

1. Jump Squats – 30 seconds – Jump Squats (Remember to push through the heels on the way up from the squat and when you jump, push up from the toes.  All the power orginates from pushing through the heels on the way up)
2. Wall sit – 30 seconds (the lower you sit the harder it is)
3. Alternating lunge jumps – 30 seconds - Lunge Jumps
4. Wall sit – 30 seconds
5. Overhead squat – 30 seconds (dumbbells or barbell held up above shoulders with arms locked out) – Overhead squat
6. Wall sit – 30 seconds

Stretch

- Ben