Posts Tagged ‘legs’
Thursday, April 18th, 2013
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
Tags: a squat, ab workouts, abs, core, core workout, ebook, Exercise, exercise workouts, exercises, free, how to exercise, leg, leg muscle, leg workout, legs, legs legs legs, lower body, midwestfit, Six-pack Abs, squat, the squat, workout exercises, workouts
Posted in Daily Workouts (PT's) | No Comments »
Tuesday, April 16th, 2013
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
Tags: a squat, ab workouts, abs, core, core workout, ebook, Exercise, exercise workouts, exercises, free, how to exercise, leg, leg muscle, leg workout, legs, legs legs legs, lower body, midwestfit, Six-pack Abs, squat, the squat, workout exercises, workouts
Posted in Daily Workouts (PT's) | 1 Comment »
Thursday, March 21st, 2013
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
Tags: a squat, ab workouts, abs, core, core workout, ebook, Exercise, exercise workouts, exercises, free, how to exercise, leg, leg muscle, leg workout, legs, legs legs legs, lower body, midwestfit, Six-pack Abs, squat, the squat, workout exercises, workouts
Posted in Daily Workouts (PT's) | No Comments »
Tuesday, March 19th, 2013
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
Tags: a squat, ab workouts, abs, core, core workout, ebook, Exercise, exercise workouts, exercises, free, how to exercise, leg, leg muscle, leg workout, legs, legs legs legs, lower body, midwestfit, Six-pack Abs, squat, the squat, workout exercises, workouts
Posted in Daily Workouts (PT's) | No Comments »
Thursday, February 14th, 2013
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
Tags: a squat, ab workouts, abs, core, core workout, ebook, Exercise, exercise workouts, exercises, free, how to exercise, leg, leg muscle, leg workout, legs, legs legs legs, lower body, midwestfit, Six-pack Abs, squat, the squat, workout exercises, workouts
Posted in Daily Workouts (PT's) | No Comments »
Tuesday, February 12th, 2013
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
Tags: a squat, ab workouts, abs, core, core workout, ebook, Exercise, exercise workouts, exercises, free, how to exercise, leg, leg muscle, leg workout, legs, legs legs legs, lower body, midwestfit, Six-pack Abs, squat, the squat, workout exercises, workouts
Posted in Daily Workouts (PT's) | No Comments »
Thursday, January 24th, 2013
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)
Tags: a squat, ab workouts, abs, core, core workout, Exercise, exercise workouts, exercises, how to exercise, leg, leg muscle, leg workout, legs, legs legs legs, lower body, midwestfit, Six-pack Abs, squat, the squat, workout exercises, workouts
Posted in Daily Workouts (PT's) | 3 Comments »
Saturday, January 19th, 2013
If unsure how to perform an exercise, you can find it on the MidwestFit YouTube Channel, or search for the exercise via a search engine. MidwestFit YouTube
Potential PT #1 – Dumbbell and Body Weight Endurance
Circuit: 3-4 Rounds – Little to no rest between exercises and rounds.
1. Medicine Ball Side to Side Push Ups – 26
2. Jump Squats – 20
3. Plank – 2 minutes
4. Burpees – 20
5. Bent Over Row – 15, after 15 go directly into bicep curls with same weight and perform as many reps as possible
6. Hamstring Curls on Ball – 40
7. Flutter Kicks – 45 seconds
8. Mountain Climbers – 45 seconds
9. Shoulder Up and Outs – 15
10. Thrusters – 15
11. Crunches with legs in air – 1 minute
12. Overhand Grip Pull Ups – 8
Potential PT #2 – Barbell and Body Weight Endurance
Complete all exercises in order in as few sets as possible. For exercises that require weight, use 60% of your 1 Rep Max.
1. Push Ups – 100 reps
2. Hang Clean – 60 reps
3. Plank – 4 Minutes
4. Push Press – 60 Reps
5. Flutter Kicks – 4 Minutes
6. Dips – 40
7. Pull Ups – 30
8. Goblet squat (hold dumbbell in front of you) – 100 Reps (suggested weight 30-60 pounds)
9. Straight Leg Deadlift – 50
- MidwestFit Team
Tags: 6-pack, abs, arms, Bench press, bike, biking, body, build upper body strength, burn, burn fat, cardio, cardiovascular, circuit training, circuit training for total body, circuits, complex, complex training, core, crunch, crunches, dumbbell bench press, endurance, Exercise, exercise videos, fat, fit, Fitness, fitness blog, fitness website, flutter kicks, full body circuit, get in shape, health, health and fitness, health blog, how to circuit train, leg lifts, legs, lifestyle, lift, lose, lose belly fat, lose weight, loss, lower, lower body, Lunges, mens health, midwest, midwest fit, midwestfit, midwestft, muscle, muscles, out, Overhead press, Physical exercise, plank, Pull-up (exercise), pullups, Pushups, quads, rest, rounds, run, running, spider, Sports, strength, strength training, strengthen core, tone, total body, total body fitness, train, up, upper, upper body, upper body strength, videos, walk, walking, wall sit, weight, weight loss, Weight training, work, workout, YouTube
Posted in Daily Workouts (PT's) | No Comments »
Monday, January 14th, 2013
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!
TOTAL BODY FITNESS
Tags: 6-pack, abs, arms, Bench press, bike, biking, body, Body weight, body weight workout, build upper body strength, burn, burn fat, cardio, cardiovascular, circuit training, circuit training for total body, circuits, complex, complex training, core, crunch, crunches, dumbbell bench press, endurance, Exercise, exercise videos, fat, fit, Fitness, fitness blog, fitness website, flutter kicks, full body circuit, get in shape, health, health and fitness, health blog, how to circuit train, leg lifts, legs, lifestyle, lift, lose, lose belly fat, lose weight, loss, lower, lower body, Lunges, mens health, midwest, midwest fit, midwestfit, midwestft, muscle, muscles, out, Overhead press, Physical exercise, plank, Pull-up (exercise), pullups, Pushups, quads, rest, rounds, run, running, spider, Sports, strength, strength training, strengthen core, tone, total body, total body fitness, train, up, upper, upper body, upper body strength, videos, walk, walking, wall sit, weight, weight loss, Weight training, work, workout, workouts, YouTube
Posted in Daily Workouts (PT's) | 1 Comment »
Saturday, January 12th, 2013
TOTAL BODY FITNESS
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
End Circuit – Run 800 Meters (1/2 mile)
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)
End Circuit – Run 800 Meters (1/2 mile)
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
End Circuit – Run 800 Meters (1/2 mile)
Stretch
- MidwestFit Team
Tags: arms, Bench press, body, build upper body strength, burn, burn fat, cardio, cardiovascular, circuit training, circuit training for total body, circuits, complex, complex training, core, dumbbell bench press, endurance, Exercise, fat, fit, Fitness, fitness blog, fitness website, full body circuit, get in shape, health, health and fitness, health blog, how to circuit train, legs, lifestyle, lift, lose, lose belly fat, lose weight, loss, lower, lower body, Lunges, mens health, midwest, midwest fit, midwestfit, muscle, muscles, out, Overhead press, Physical exercise, Pull-up (exercise), pullups, Pushups, quads, rest, rounds, run, running, spider, Sports, strength, strength training, strengthen core, total body, total body fitness, train, up, upper, upper body, upper body strength, walk, walking, weight, weight loss, Weight training, work, workout
Posted in Daily Workouts (PT's) | No Comments »
Thursday, January 10th, 2013
Warm Up – 5 Minute Walk/Jog, 1 Minute Jumping Jacks
Circuit: 3 Rounds – Little to NO Rest!
1. Burpees – 10
2. Run 400 Meters (Fast!) (1/4 Mile)
3. Kettle Bell Swings – 20 (heavy weight)
4. Plank – 1 Minute
5. Flutter Kicks – 1 Minute
6. Run 400 Meters (Fast!)
7. Mountain Climbers – 1 Minute
This should take around 26-36 Minutes – Fly through it!
Check out our MidwestFit YouTube Page for Videos!
- MidwestFit Team
Tags: 6-pack, abs, arms, Bench press, bike, biking, body, build upper body strength, burn, burn fat, cardio, cardiovascular, circuit training, circuit training for total body, circuits, complex, complex training, core, crunch, crunches, dumbbell bench press, endurance, Exercise, exercise videos, fat, fit, Fitness, fitness blog, fitness website, flutter kicks, full body circuit, get in shape, health, health and fitness, health blog, how to circuit train, leg lifts, legs, lifestyle, lift, lose, lose belly fat, lose weight, loss, lower, lower body, Lunges, mens health, midwest, midwest fit, midwestfit, midwestft, muscle, muscles, out, Overhead press, Physical exercise, plank, Pull-up (exercise), pullups, Pushups, quads, rest, rounds, run, running, spider, Sports, strength, strength training, strengthen core, tone, total body, total body fitness, train, up, upper, upper body, upper body strength, videos, walk, walking, wall sit, weight, weight loss, Weight training, work, workout, YouTube
Posted in Daily Workouts (PT's) | No Comments »
Wednesday, January 9th, 2013
TOTAL BODY FITNESS
Complex Training
Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)
Complex Training is meant to use preferably a barbell (can use dumbbells if no access to a barbell) where you use the same amount of weight for each exercise. You perform it similar to circuit training where you go through each exercise one time (with the determined amount of reps) with no rests between exercises. Rest 1-2 minuets between sets. Use very low weight if you need to warm up and practice form first.
Complete all 3 complexes.
Complex 1: 6 Reps per Exercise – Perform 4 Sets – Increase weight used each round if possible
If new to this style of training, for the first set use a 45 pound bar with no extra weight on the side, then try to increase 10-20 pounds total each round if capable. These exercises are to be completed back to back with no rest during the round.
COMPLEX: 6 Reps – 4 Sets
1. Upright Row
2. Hang Snatch (Form is very important. Keep the bar close to your body as your bring it up, and stick your head through the lift)
3. Full Back Squat into Overhead Press
4. Hang Snatch
5. Bent Over Rows
Complex 2: 6 Reps per Exercise – Perform 4 Sets – Increase weight used each round if possible
1. Front Barbell Squats
2. Straight Leg Deadlift
3. Back Squat
4. Calf Raises
5. Front Barbell Squats
Complex 3: 6 Reps per Exercise – Perform 4 Sets – Increase weight used each round if possible
1. Deadlift
2. Bent Over Rows
3. Hang Power Clean
4. Front Barbell Squats
5. Push Press
6. Back Squat
- Have Fun!
Tags: 6-pack, abs, arms, Bench press, bike, biking, body, build upper body strength, burn, burn fat, cardio, cardiovascular, circuit training, circuit training for total body, circuits, complex, complex training, core, crunch, crunches, dumbbell bench press, endurance, Exercise, exercise videos, fat, fit, Fitness, fitness blog, fitness website, flutter kicks, full body circuit, get in shape, health, health and fitness, health blog, how to circuit train, leg lifts, legs, lifestyle, lift, lose, lose belly fat, lose weight, loss, lower, lower body, Lunges, mens health, midwest, midwest fit, midwestfit, midwestft, muscle, muscles, out, Overhead press, Physical exercise, plank, Pull-up (exercise), pullups, Pushups, quads, rest, rounds, run, running, spider, Sports, strength, strength training, strengthen core, tone, total body, total body fitness, train, up, upper, upper body, upper body strength, videos, walk, walking, wall sit, weight, weight loss, Weight training, work, workout, YouTube
Posted in Daily Workouts (PT's) | No Comments »
Monday, January 7th, 2013
Total Body Fitness Test
Use this PT today to help you see what areas of total body fitness you need to work on!
Complete this 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 seconds
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
- 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!
TOTAL BODY FITNESS
Tags: arms, Bench press, body, build upper body strength, burn, burn fat, cardio, cardiovascular, circuit training, circuit training for total body, circuits, complex, complex training, core, dumbbell bench press, endurance, Exercise, fat, fit, Fitness, fitness blog, fitness website, full body circuit, get in shape, health, health and fitness, health blog, how to circuit train, legs, lifestyle, lift, lose, lose belly fat, lose weight, loss, lower, lower body, Lunges, mens health, midwest, midwest fit, midwestfit, muscle, muscles, out, Overhead press, Physical exercise, Pull-up (exercise), pullups, Pushups, quads, rest, rounds, run, running, spider, Sports, strength, strength training, strengthen core, total body, total body fitness, train, up, upper, upper body, upper body strength, walk, walking, weight, weight loss, Weight training, work, workout
Posted in Daily Workouts (PT's) | No Comments »
Thursday, January 3rd, 2013
Warm Up – 5 Minute Walk/Jog, 1 Minute Jumping Jacks
Circuit: 3 Rounds – Little to NO Rest!
1. Burpees – 10
2. Run 400 Meters (Fast!)
3. Kettle Bell Swings – 20 (heavy weight)
4. Plank – 1 Minute
5. Flutter Kicks – 1 Minute
6. Run 400 Meters (Fast!)
7. Mountain Climbers – 1 Minute
This should take around 26-36 Minutes – Fly through it!
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!
TOTAL BODY FITNESS
Tags: 6-pack, abs, arms, Bench press, bike, biking, body, build upper body strength, burn, burn fat, cardio, cardiovascular, circuit training, circuit training for total body, circuits, complex, complex training, core, crunch, crunches, dumbbell bench press, endurance, Exercise, exercise videos, fat, fit, Fitness, fitness blog, fitness website, flutter kicks, full body circuit, get in shape, health, health and fitness, health blog, how to circuit train, leg lifts, legs, lifestyle, lift, lose, lose belly fat, lose weight, loss, lower, lower body, Lunges, mens health, midwest, midwest fit, midwestfit, midwestft, muscle, muscles, out, Overhead press, Physical exercise, plank, Pull-up (exercise), pullups, Pushups, quads, rest, rounds, run, running, spider, Sports, strength, strength training, strengthen core, tone, total body, total body fitness, train, up, upper, upper body, upper body strength, videos, walk, walking, wall sit, weight, weight loss, Weight training, work, workout, YouTube
Posted in Daily Workouts (PT's) | No Comments »
Wednesday, January 2nd, 2013
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!
TOTAL BODY FITNESS
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
End Circuit – Run 800 Meters (1/2 mile)
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)
End Circuit – Run 800 Meters (1/2 mile)
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
End Circuit – Run 800 Meters (1/2 mile)
Stretch
We highly, highly suggest you check out our brand new Total Body Fitness Program and read the Program Goals so you know exactly what you will get out of our program. No guessing, no hoping. Guaranteed results from a scientifically designed program from our Co-Founder/Admin (ACSM Trained, 4-Year Bachelor Degree in Health and Fitness from Purdue University, and Corporate Health and Fitness Specialist), who used this specific program to get in the best shape of his life and to help his clients do the same!
- MidwestFit Team
Tags: arms, before and after weight loss, Bench press, body, build upper body strength, burn, burn fat, cardio, cardiovascular, circuit training, circuit training for total body, circuits, complex, complex training, core, dumbbell bench press, endurance, Exercise, exercise workouts, fat, fit, Fitness, fitness blog, fitness website, full body circuit, get in shape, health, health and fitness, health blog, how do i lose weight, how do you lose weight, how to circuit train, how to exercise, how to lose weight, legs, lifestyle, lift, lose, lose belly fat, lose weight, loss, lower, lower body, Lunges, mens health, midwest, midwest fit, midwestfit, muscle, muscles, out, Overhead press, Physical exercise, Pull-up (exercise), pullups, Pushups, quads, rest, rounds, run, running, spider, Sports, strength, strength training, strengthen core, total body, total body fitness, train, training program, up, upper, upper body, upper body strength, walk, walking, weight, weight lifting, weight loss, Weight training, why exercise, work, workout, workout and exercises, workout training
Posted in Daily Workouts (PT's) | No Comments »
