Circuit 4+ times:
Use a barbell for all lifts unless it says otherwise. Also, use a light weight as this is designed to be done quickly as a circuit with no rest until end of circuit.
Back Squats 8
Clean and Press 8
Front Squats 8
Dead Lift 8
Calf Raises 8 (hold DB’s)
End Circuit
Cool Down:
Jog 15+ minutes
-The MidwestFit Team
Happy Monday! If that’s even possible…
Stretch
Run 1 mile (Run this one as though you’re shooting for your best single mile time ever! Do not get to the point of injury, but push yourself)
Regular pullups 3 sets of 6 repetions
Wide pullups 3×6
Underhand (chinup) 3×6
Close grip 3×6
Cliffhangers 2×6
Pushups 3×30
Wide pushups 3×30
Diamond pushups 2×15
Dive bombers 2×10
Abs:
Flutter kicks 40 Situps 50 Leg Lifts 40 Crunches with legs in air seated position 50 Plank/Bridge 1 minute and 30 seconds
Stretch
Enjoy!
- Ben
Happy Monday! If that’s even possible…
Stretch
Run 1 mile (Run this one as though you’re shooting for your best single mile time ever! Do not get to the point of injury, but push yourself)
Regular pullups 3 sets of 6 repetions
Wide pullups 3×6
Underhand (chinup) 3×6
Close grip 3×6
Cliffhangers 2×6
Pushups 3×30
Wide pushups 3×30
Diamond pushups 2×15
Dive bombers 2×10
Abs:
Flutter kicks 40 Situps 50 Leg Lifts 40 Crunches with legs in air seated position 50 Plank/Bridge 1 minute and 30 seconds
Stretch
Enjoy!
- Ben
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