Workout for lower body that focuses on a mix of Strength and Endurance Training.

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Front Squat – 15 Reps
2. Wall Sit – 1 Minute and 30 Seconds
3. Hamstring Curls on Ball – Single Leg – 20 Reps each leg
4. Walking Lunges – 2 Minutes with no weight

After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

This Leg and Abs Workout and Circuit with an abs workout will help work on muscular endurance, lower body toning, and your ab and core strength all at once!

- MidwestFit Team

Workout for lower body that focuses on a mix of Strength and Endurance Training.

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Back Squat – 15 Reps
2. Straight Leg Deadlifts - 15 Reps
3. Squats – 30 @Body Weight
4. Hamstring Curls on Ball – 15 Reps
5. Walking Lunges with Weight – 15 Reps (each leg)

After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

This Leg and Abs Workout and Circuit with an abs workout will help work on muscular endurance, lower body toning, and your ab and core strength all at once!

- MidwestFit Team

Lower Body Workout that focuses on a mix of Strength and Endurance Training.

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Back Squat – 5 Reps for Strength
2. Straight Leg Deadlifts – 8 Reps
3. Squats – 30 @Body Weight
4. Hamstring Curls on Ball – 15 Reps
5. Walking Lunges with Weight – 5 Reps (each leg)

After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

This Leg Workout and Abs Workout and Circuit with an abs workout will help work on muscular endurance, lower body toning, and your ab and core strength all at once!

- MidwestFit Team

Leg Workout

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Back Squat – 15 Reps
2. Straight Leg Deadlifts – 15 Reps
3. Squats – 30 @Body Weight
4. Hamstring Curls on Ball – 15 Reps
5. Walking Lunges with Weight – 15 Reps (each leg)

After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

This Leg Workout and Ab Workout and Circuit with an ab workout will help work on muscular endurance, lower body toning, and your ab and core strength all at once!

- MidwestFit Team

Lower Body Workout that focuses on a mix of Strength and Endurance Training.

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Back Squat – 5 Reps for Strength
2. Straight Leg Deadlifts – 8 Reps
3. Squats – 30 @Body Weight
4. Hamstring Curls on Ball – 15 Reps
5. Walking Lunges with Weight – 5 Reps (each leg)

After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

This Leg Workout and Abs Workout and Circuit with an abs workout will help work on muscular endurance, lower body toning, and your ab and core strength all at once!

- MidwestFit Team

Leg Workout

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Back Squat – 15 Reps
2. Straight Leg Deadlifts – 15 Reps
3. Squats – 30 @Body Weight
4. Hamstring Curls on Ball – 15 Reps
5. Walking Lunges with Weight – 15 Reps (each leg)

After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

This Leg Workout and Ab Workout and Circuit with an ab workout will help work on muscular endurance, lower body toning, and your ab and core strength all at once!

- MidwestFit Team

Lower Body Workout

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Back Squat – 5 Reps for Strength
2. Straight Leg Deadlifts - 8 Reps
3. Squats – 30 @Body Weight
4. Hamstring Curls on Ball – 15 Reps
5. Walking Lunges with Weight - 5 Reps (each leg)

After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

This Leg Workout and Abs Workout and Circuit with an abs workout will help work on muscular endurance, lower body toning, and your ab and core strength all at once!

- MidwestFit Team

Leg Workout

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Back Squat – 15 Reps
2. Straight Leg Deadlifts – 15 Reps
3. Squats – 30 @Body Weight
4. Hamstring Curls on Ball – 15 Reps
5. Walking Lunges with Weight – 15 Reps (each leg)

After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

This Leg Workout and Ab Workout and Circuit with an ab workout will help work on muscular endurance, lower body toning, and your ab and core strength all at once!

- MidwestFit Team

Warm Up – 5 Minute Jog – 20 Body Weight Squats

1. Front Barbell Squats – 4 Sets of 5 Reps
In between each set Perform 20 Jump Squats
2. Straight Leg Deadlift – 4 Sets of 8 Reps
In between each set perform Hamstring Curls on Ball - 20 with Both Legs
3. Walking Lunges (Holding extra weight) 20 (10 each leg) – 4 Sets
In between each set perform Wall Sit – 1 Minute and 30 Seconds

Abs/Core:

1. Flutter Kicks – 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts – 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Leg Lifts with Splits – 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
4. Lean back and hold – 30 Seconds x 3 times (Abs/Lower Back – Fat Burning)
5. Plank – 2 Minutes (Lower Back/Abs – Fat Burning)

1. Barbell Back Squat – 3 Sets of 5 Reps
2. Squats – Body Weight – 1 Minute
3. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets
4. Wall Sit – 45 seconds x 2 Times
5. Straight Leg Deadlift – 3 sets of 10 reps
6. Hamstring Curls on Ball - 15 (both legs) – 10 (each leg/single leg) – 15 (both legs)
7. Jump Rope – 3 Minutes

Abs/Core:

1. Flutter Kicks – 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts – 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks – 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits – 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)

HAPPY 4TH OF JULY TO EVERYONE! No better way to celebrate America then to bust out a leg day prior to any other activities we may be partaking in today. Enjoy!

Warm Up – 20-30 minutes of cardio at a moderate pace

Leg Extensions – 4 sets of 30, 20, 10 8 (try and hold for as long as possible on the last rep)

Goblet Squats – 4 sets of 15 – 20 reps

SuperSet With: Leg Press – 4 sets of 10 – 12 reps

Lunges (w/ barbell) – 3 sets of 10-12 reps

Deadlift – 4 sets of 12, 10, 8, 20

Now go enjoy the 4th!

-The MidwestFit Team

For each exercise, complete 3 sets for 6 to 12 reps at 80% of your 1 Rep Max:

Front Squat

Stiff Legged Deadlifts

Back Squat

Weighted Lunges (can do with barbell or dumbbells)

Weighted Calf Raises

Abs/Core:

Circuit 3-4 times

Crunches (with weight) 20-30 reps

Side Plank 1-1:30 minutes (1 side)

Crunches (no weight) max reps

Side Plank 1-1:30 minutes (other side)

End Circuit

Cardio:

Run/Jog 30 minutes

-The MidwestFit Team

Alright, we know people at MidwestFit enjoy our workouts that involve circuits, so to mix things up during our strength weeks we are adding a leg circuit today…Don’t worry you’ll love it!

Circuit 4+ times:

Lunges 8 (on each leg)

Prison Squats 20

Single Leg Dead Lift 8 (on each leg)

Jump Squats 15

DB Deadlift 15

Hamstring Curls w/ Ball 15

End Circuit

Cool Down:

Jog 15+ minutes

-The MidwestFit Team