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
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
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
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!
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
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
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
We hope you got a chance to read our email about making 2013 YOUR year to lead to the healthiest and best year of your life yet, and MidwestFit can get you there. If interested in receiving exclusive information, you can sign up on the right side of our home page under Join the Revolution.
MidwestFit currently has 4 Premium Programs out and we just today released our brand new Premium TOTAL BODY FITNESS PROGRAM
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!
Try this at home Body Weight Workout that requires no equipment!
Complete this Body Weight Workout as quickly as possible with little to NO Rest!
1. Push Ups – 50
2. Squats - 50
3. Flutter Kicks – 2 Minutes
4. Push Ups – 40
5. Squats – 40
6. Russian Twists – 2 Minutes (no weight)
7. Push Ups – 30
8. Squats – 20
9. Plank – 2 Minutes
10. Push Ups – 10
11. Squats – 20
12. Side Plank Hip Raises -1 Minute Each Side
Check out our MidwestFit YouTube Page for Videos!
- MidwestFit Team
Circuit AS MANY ROUNDS AS POSSIBLE in 40 Minutes. Just to clarify, don’t go through the circuit once, set a running clock for 40 minutes and circuit through exercsies as many times as you can get!
Body Weight Training
1. Burpees – 20
2. Run 400 Meters (1/4 Miles) – OR Bike 3 Minutes High Intensity
3. Plank - 1 Minute
4. Side Plank – 30 Seconds Each Side
5. Mountain Climbers – 1 Minute
6. Flutter Kicks – 1 Minute
7. Squat Walks (New One!) – Perform 5 Squats, take one step Forward. Repeat for 5 Steps/25 squats
8. Push Ups – 10 Regular 10 at a Slow Pace
9. Jump Squats – 15
Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20
Complete this workout as quickly as possible with little to no rest!
1. Bosu Cross Over Push Ups - 50 Total
2. Inverted Row - 30
3. Barbell Bent Over Row - 40 Reps
4. Regular Pull Ups - 30 Reps
5. Back Squat - 30 Reps
6. Stiff Legged Deadlifts - 40 Reps
7. Walking Lunges (Holding extra weight) 50 (25 each leg)
8. Push Press - 40 Reps
Stretch
After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!
- MidwestFit Team
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
We hope you got a chance to read our email about making 2013 YOUR year to lead to the healthiest and best year of your life yet, and MidwestFit can get you there. If interested in receiving exclusive information, you can sign up on the right side of our home page under Join the Revolution.
MidwestFit currently has 4 Premium Programs out and we just today released our brand new Premium TOTAL BODY FITNESS PROGRAM
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!
Super Fun Circuit Day!
Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20
Circuit: 40 Minutes – Finish as much as you can up until the 40 Minute mark, then stop on whatever exercise you are on – Little to No Rest in between exercises or rounds
1. Front Squat- 10
2. Back Squat- 10 (same weight as front squat)
3. Stiff Legged Deadlifts- 10 (same weight as front squat)
4. Walking Lunges – 12 (same weight as front squat)
5. Dumbbell Bench Press – 6-10 Reps
6. Hang Snatch – 6-10 Reps
7. Barbell Bent Over Row (Can use dumbbells) – 6-10 Reps
8. Pull Ups – 6-10 Reps
9. Bosu Push Ups (w/ twist) – 12
10. BOSU Dumbbell Row – 12 (each arm)
11. Plank – 2 Minutes
Stretch/Cool Down
- MidwestFit Team
Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20
Mini Circuit 1: Chest/Back – 3 Rounds – Little to No Rest
1. Bosu Cross Over Push Ups – 20 Total
2. Inverted Row – Max Reps
3. Dumbbell Bench Press – 15 Reps
4. Barbell Bent Over Row – 15 Reps
5. Regular Pull Ups – 8 Reps
Mini Circuit 2: Quads/Glutes/Hamstrings -3 Rounds – Little to No Rest
1. Back Squat – 15 Reps
2. Stiff Legged Deadlifts – 15 Reps
3. Hamstring Curls on Ball - 30 Reps
4. Walking Lunges (Holding extra weight) 30 (15 each leg)
Mini Circuit 3: Shoulders/Triceps – 3 Rounds – Little to No Rest
1. Dips – 15
2. Push Press – 15 Reps
3. Shoulder Up and Outs – 15
Stretch
- MidwestFit Team
Potential PT #1 – Cross Training and Leg Strength
This workout contains two small leg strengthening circuits. The biking is not part of the circuits and is instead the down time between the 2 circuits…
Bike 10 minutes
Circuit 3 times: Goblet Squat 15, Lunges 30, Dead Lift 10
Bike 15 minutes
Circuit 3 times: Thrusters 12, Lunges 30, Push Press 20
Bike 10 minutes
-K
Potential PT #2 – Half Marathon Training
After a week with tapered workouts to be certain we were avoiding overtraining, we are now back on track! The next 3 weeks are going to be tough with the runs and workouts on top of the half marathon training, but they are also very critical within realms of the training design.
Stretch
Run 4.5 Miles
Abs/Core:
1. Leg Levers (With Splits) – 30 (the splits and leg lift combined is one rep)
2. Medicine Ball Get Ups – 30
3. Full Sit Ups – 30
4. Medicine Ball Twists – 40 Total (Twist 20 times to each side)
5. Plank – 1 Minute and 30 seconds
6. Flutter Kicks – 25 (4 Counts – Counted as 1231, 1232, 1233, 1234, 1235, 1236…)
7. Medicine Ball Twists – 40 Total (Twist 20 times to each side)
Stretch
- Ben
MidwestFit provides workouts every day, for FREE. Sign up now and you will also get our eBook 15 CORE SCULPTING AB WORKOUTS:
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