Potential PT #1 – Upper Body Strengthening

Stretch

1. Dumbbell Bench Press on Ball – 3 sets of 10-15 repetitions
2. Hang Power Clean - 3 sets of 8-10 reps (Try using a heavy weight for these)
3. Pull Ups Pyramid – 1,2,3,4,5,6,7,6,5,4,3,2,1
4. Handstand Push Ups – 3 sets of 5-7 reps (If unable to do these, perform standing Military Press – same sets/reps)
5. Bicep Blasters - 3 sets at 30 seconds each (Use a heavier weight than normal since it is not for 1 minute)
6. Dips – 4 sets of 10-12 reps

Abs/Core:

Complete as quickly as possible:

1. Plank for a total of 5 minutes
2. Side Bridge (on both sides) for a total of 2 minutes and 30 seconds

Stretch

Potential PT #2 – Body Weight Workout

This workout is designed using no weights…Don’t think that makes it easier though…

Stretch

Run 1 mile

Pull Ups 3 x 7

Chin Ups 3 x 7

Cliffhangers 3 x 7 (each side)

Run 1 mile

Power Push Ups 3 x 20 (Push yourself up off the ground when you come up. Some people like to clap a few times while doing this.)

Bosu Push Ups (w/ twist) 3 x 15

Dive Bombers 3 x 10

Run 1 mile

Abs:

Full Sit Ups 3 x 25 (Hold weight behind head to increase difficulty)

Flutter Kicks 3 x 35 (4-Counts)

Bicycle Crunches 3 x 40 (count:1,1,2,2,3,3,…etc.)

Plank 3 x 1 minute

Side Bridge 2 x 1 minute (both sides)

-The MidwestFit Team

(NOTE: For the weighted exercises, you should try and use about 80% of your 1 Rep Max)

Circuit 4 Rounds:

Deck Squats 10 Reps
Barbell Bent Over Rows 8 Reps
Barbell Back Squat 6-8 Reps
Barbell Bench Press 6-8 Reps
Barbell Burpees 6-8 Reps
Pull Ups MAX Reps (Body Weight)

-The MidwestFit Team

@MidwestFit

A lot of people like to avoid distance cardio, but once your done you love yourself for it. Remember that before you decide to do something else!

Run 3-5 miles +

If 3 is long for you do 3, etc. But if 5 isn’t a big challenge then go further. Just know you should be running for an extended period of time and challenging yourself!

You should ultimately be running for 35 minutes or more!

-The MidwestFit Team

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A lot of people like to avoid distance cardio, but once your done you love yourself for it. Remember that before you decide to do something else!

Run 3-5 miles +

If 3 is long for you do 3, etc. But if 5 isn’t a big challenge then go further. Just know you should be running for an extended period of time and challenging yourself!

You should ultimately be running for 35 minutes or more!

-The MidwestFit Team

FOLLOW US ON TWITTER!

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This exercise routine was taken from Men’s health.

It can be found here: Explosive Countdown

“This is a heart- and lung-busting cardio workout that you can do almost anywhere. But we guarantee that you’ll be surprised at how difficult it is. To get the most out of it, add it on to the end of your regular workout. It’s one of the best ways to finish off an exercise session—which will help you finish off the fat, too.

How to do it: Alternate back and forth between the jump squat and the explosive pushup, without resting. In your first round, do 10 repetitions of each exercise. In your second round, do 9 reps. Then do 8 reps in your third round. Work your way down as far as you can go. (If you get to zero, you’re done.) If that’s too hard, go ahead and start with a lower number. If it’s doable, try to raise the reps you start with each time you do the workout.”

-the MidwestFit Team

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Warm Up:

Jog 10 minutes

Tempo Run:

Repeat this without stopping as many times as possible. The goal should be anywhere from 4 to 8 rounds.

Run Hard/Sprint 400 meters

Jog/Walk 400 meter

-MidwestFit Team

Men’s Health has a great overall body workout for those looking to gain muscle and lose weight at the same time. You can check it out here: Spartacus Workout

A lot of these movements can be performed at home with some simple dumbbells, which is a huge positive to this sort of workout routine.

THE SPARTACUS WORKOUT

“To create the Spartacus Workout, we chose 10 exercises that collectively work every part of your body. Then we made each exercise a 60-second station so you can challenge your heart and lungs as well as your muscles. The final product is a high-intensity circuit designed to torch fat, define your chest, abs, and arms, and send your fitness level soaring. You’ll sculpt a lean, athletic-looking body—and be in the best shape of your life.”

“DIRECTIONS: Do this circuit 3 days a week. Perform 1 set of each exercise in succession. Each station lasts 60 seconds. Do as many reps as you can (with perfect form) in that time, and then move on to the next exercise. Give yourself 15 seconds to move between exercise, and rest for 2 minutes after you’ve completed 1 circuit of all 10 exercises. Then repeat twice. If you can’t go the entire minute, rest a few seconds and then resume until your time at that station is up. Use a weight that’s challenging for 15 to 20 reps.”

-K

Potential PT #1 – Swim

For all you swimmers out there we actually have a swim based PT for you today.  This is a great workout developed by one of our friends from IU, thanks Abby.

Stretch

Warm up: (do 2 times)
2x25m freestyle  rest 10 sec
2x25m backstroke   rest 10 sec

Build up: (do 3 times)
1x50m kick (any stroke) with kickboard
1x50m streamline kick (back or free)

Core:
1x300m freestyle swim  rest 15 sec
1x200m pull (with pull buoy)  rest 30 sec
1x300m freestyle swim  rest 15 sec

Cool down:
2x50m backstroke  rest 10 sec
2x50m breaststroke

Stretch

- Ben

Potential PT #2 – Cross Training

Bike (stationary) 20 minutes

Flutter Kicks 2 x 40

Kettle Bell Half Get Ups 2 x 15 (each side)

Mountain Climbers 2 x 1 minute

Bike (stationary) 20 minutes

-K

Potential PT #1 – Swim

For all you swimmers out there we actually have a swim based PT for you today.  This is a great workout developed by one of our friends that goes to IU.  So thanks to Abby for the workout!

Stretch

Warm up: (do 2 times)
2x25m freestyle  rest 10 sec
2x25m backstroke   rest 10 sec

Build up: (do 3 times)
1x50m kick (any stroke) with kickboard
1x50m streamline kick (back or free)

Core:
1x300m freestyle swim  rest 15 sec
1x200m pull (with pull buoy)  rest 30 sec
1x300m freestyle swim  rest 15 sec

Cool down:
2x50m backstroke  rest 10 sec
2x50m breaststrok

Stretch

- Ben

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Potential PT #2 – Cross Training

Bike (stationary) 20 minutes

Flutter Kicks 2 x 40

Kettle Bell Half Get Ups 2 x 15 (each side)

Mountain Climbers 2 x 1 minute

Bike (stationary) 20 minutes

-K

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Potential PT #1 – Cross Training

Bike (stationary) 15 miles – On a stationary bike this could take anywhere from 35 to 45 minutes, or maybe longer/shorter depending on your capabilities.

Abs/Core:

Flutter Kicks 2 x 40

Kettle Bell Half Get Ups 2 x 15 (each side)

Mountain Climbers 2 x 1 minute

Plank 2 x 1 minute

Side Plank 2 x 1 minute (each side)

-K

Potential PT #2 – Swim

For all you swimmers out there we actually have a swim based PT for you today.  This is a great workout developed by one of our friends that goes to IU.  So thanks to Abby for the workout!

Stretch

Warm up: (do 2 times)
2x25m freestyle  rest 10 sec
2x25m backstroke   rest 10 sec

Build up: (do 3 times)
1x50m kick (any stroke) with kickboard
1x50m streamline kick (back or free)

Core:
1x300m freestyle swim  rest 15 sec
1x200m pull (with pull buoy)  rest 30 sec
1x300m freestyle swim  rest 15 sec

Cool down:
2x50m backstroke  rest 10 sec
2x50m breaststrok

Stretch

- Ben

Potential PT #1 – Weekend Fun

Front Barbell Squats 3 x 12 (If a barbell is not available, then try doing a goblet squats or just prison squats and up the reps)

Incline Dumbbell Bench 3 x 12

Bent Over Rows 3 x 20

Dumbbell Push Ups w/ Front Raise 3 x 12 (Do a push up with a dumbbell in each hand, when you come up, raise your right arm straight out slowly and maintain your balance, then lower arm and go back down. Repeat this with left arm)

Stationary High Knees 3 x 60 (This is like running in place but you want to try and bring your knees to your chest each time you raise a leg. Also, concentrate on squeezing your abs in this exercise. When finished with a set, you should have completed 30 for each leg.)

Mountain Climbers (slow) 3 x 20

-K

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Potential PT #2 – Weekend Fun 2

Today is a good day to slow down a bit to work on total body muscular endurance/strength gains.

Stretch

Bench Press – 145 lbs. 4 Sets of maximum repetitions

Thrusters – 95 lbs.  3 sets of maximum repetitions

Deadlift – 135lbs. 3 sets of maximum repetitions

Abs:  Flutter Kicks 30×2          Situps 30×2        Leg Levers 20×2        Bridge/plank 1 minute (twice)

Stretch

- Ben

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Potential PT #1 – 15 Minutes In Hell

Stretch

15 minutes of:

10 pushups
15 situps
10 wide pushups
10 flutter kicks
5 pull ups

Rest as needed, but try to keep your heart rate up and those muscles burning!   It’s only 15 minutes so get after it and get through as many rounds as possible.

Stretch

-K

Potential PT #1 – Core

Stretch

100 Situps       100 Flutter Kicks (4 counts)       100 Leg Lifts

5 Rounds as quickly as you can:

10 Pullups     15 Bosu Push Up (w/ twist)     5 Handstand Pushups (I use a wall to brace my feet during these)

Stretch

-K

Potential PT #1 – Full Body Circuit

Complete 3 rounds spending 1 minute on each exercise and resting 15 seconds between each exercise. After each round rest for 2 minutes then complete the circuit again until you have done it 3 times…

Dumbbell Split Jumps (do stationary lunges w/ dumbbells in each hand but “jump” into each lunge)

Bent Over Rows

Mountain Climbers

Bosu Push Ups w/ Twist

Bicep Blasters

Goblet Squat

Push Up Rows

Clock Hops

Single Arm Military Press (at 30 second mark switch arms)

Plank

-K

Potential PT #2 – Rest

Stretch

Rest

Stretch

- Ben

Potential PT #1 – Tempo Run and Abs

Tempo Run 25 minutes

Abs:

Plank 1 min

Bosu Sit Ups (perform sit ups while sitting on bosu ball) 3 x 30

Double Crunches 3 x 35

Roll Ups 3 x 10

Plank 1 minute

-K

Potential PT #2 – Cardiorespiratory Trainng

Apologizes for the late post, my internet provider isn’t exactly in the upper echelon when it comes to customer service!

Now that the Mini Marathon Training is over, it will be time for a change up in my basic workout design and schedule.  I will still be blending together a mix of total body fitness, upper and lower body strengthening, circuit training, and cardiorespiratory and endurance training, but the cardio won’t be based around long distance running (Until I find another race to train for!).

Stretch

1. Run 1 mile (at a very accelerated pace)

2. Stationary Bike for 25 Minutes – You’ll want to keep your heart rate up at a proper level.  Target heart rate to reach proper aerobic training is different for each and every individual depending upon, age, sex, weight, height, resting heart rate, and a bunch of other metabolic factors that we obviously can’t select and target for everyone following this PT.  However, the stationary bikes at most gyms have a chart or graph on their bikes for the general population that shows the target heart rate for aerobic exercise, and they should also have on station heart rate monitors for the bikes.  So focus on staying on the upper end of that aerobic chart for at least 15 minutes while on the bike!

3. Run 100 meters (or yards)
Run 400 meters
Run 100 meters

Stretch

- Ben