Bench Press 5 Sets of 4-6 Reps

Deadlift 3 Sets of 4-6 Reps

Barbell Bent Over Row 3 Sets of 4-6 Reps

Hang Power Clean 3 Sets of 4-6 Reps

Front Squat to Overhead Press 3 Sets of 4-6 Reps

Walking Lunges 3 Sets of 12 Reps (6 each leg)

Burpees 3 Sets of 15-20 Reps

Straight Leg Deadlift 5 Sets of 4-6 Reps

Regular Pull Ups (Full Extension) 3 Sets of 4-6 Reps

-The MidwestFit Team

Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps.  So if a suggestion is 8 reps, the last rep should be tough, but not impossible.

Stretch

1. Barbell Back Squat - 4 Sets of 5 Reps – Strength
2. Squats – Body Weight – 1 Minute – Endurance
3. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets – Strength
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 – 5 Minutes

Abs/Core:

Lower:
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)

1. Lean back and hold - 30 Seconds (Abs/Lower Back – Fat Burning)
2. Plank – 1 Minute (Lower Back/Abs – Fat Burning)

Upper/Midsection
1. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times (Abs/Obliques)
2. Crunches with legs in air - 1 Minute (Abs – Isolation)
3.Bicycle Crunches - 1 Minute (Abs/Hip flexors/extensors)
4. Full Sit Ups - 1 Minute (Abs – full extension)

- MidwestFit Team

Bench Press 5 Sets of 4-6 Reps

Deadlift 3 Sets of 4-6 Reps

Barbell Bent Over Row 3 Sets of 4-6 Reps

Hang Power Clean 3 Sets of 4-6 Reps

Front Squat to Overhead Press 3 Sets of 4-6 Reps

Walking Lunges 3 Sets of 12 Reps (6 each leg)

Burpees 3 Sets of 15-20 Reps

Straight Leg Deadlift 5 Sets of 4-6 Reps

Regular Pull Ups (Full Extension) 3 Sets of 4-6 Reps

Jump Rope 5 Minutes

-The MidwestFit Team

Stretch/Warm Up

1. Deadlift - 3 sets of 10 reps
2. Front Barbell Squats - 3 sets of 10 reps
3. Straight Leg Deadlift - 3 sets of 8 reps
4. Weighted Calf Raises – 45 seconds x 3 Times
5. Hamstring Curls on Ball - 10 (both legs) – 10 (each leg/single leg) – 10 more (both legs)
6. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets

Abs/Core:

Upper/Midsection
1. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times (Abs/Obliques)
2. Crunches with legs in air - 1 Minute (Abs – Isolation)
3.Bicycle Crunches - 1 Minute (Abs/Hip flexors/extensors)
4. Full Sit Ups - 1 Minute (Abs – full extension)

1. Lean back and hold - 30 Seconds (Abs/Lower Back – Fat Burning)
2. Side Plank w/ Hip Raises - 30 seconds each side x 2 times (Obliques)

Lower:
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)

- MidwestFit Team

Potential PT #1 – Lower Body Strengtheing

Stretch/Warm Up

NOT A Circuit

1. Walking Lunges (Holding extra weight) – 80 Total – 40 each leg
2. Hamstring Curls on Ball - 30 Seconds x 3 Times
3. Calf Raises (Holding Extra Weight) – 45 Seconds x 3 Times
4. Jump Squats - 15 Reps x 3 Sets
5. Straight Leg Deadlift - 15 x 3
6. Deadlift - 15 x 3
7. Wall Sit – 30 seconds x 3 times

Stretch

- K

Potential PT #2 -Rest

Tomorrow I have the GORUCK Challenge - I will be resting and carbloading in preperation for this beast! 

- Ben

Potential PT #1 – LB Circuit

Stretch/Warm Up

Circuit 4 Times:

1. Front Barbell Squats - 15 (can use dumbbells if needed – go for 115-135 pounds of weight if anyone needs an idea for a goal)
2. Straight Leg Deadlift - 15
3. Calf Raises - 45 seconds – Fast
4. Run 200 Meters (1/8 Mile)
5. Walking Lunges (Holding extra weight) 40 total (20 each leg)

End Circuit

Abs/Core:

1. Flutter Kicks - 100 (4-counts)
2. Lean Back Knee Tucks - 1 Minute
3. Stability Ball Toe Touches - 1 Minute
4. Leg Lifts with Splits - 1 Minute
5. Side Plank – 45 seconds (each side)

- Ben

Potential PT #2 – Core Circuit and Full Body Supersets

Circuit 2 times:

Stability Ball Toe Touches 20

Stability Ball Hip Rolls 20

Stability Ball Crunches (go nice and slow on way back and up) 25

Leg Levers 20

Medicine Ball Twists 40

End Circuit

Supersets: Perform each pair together, performing 1 set of each exercise back and forth until you have completed 3 total of each.

Bench Press 10 / Bent Over Rows 15

Dumbbell Flies 15 / Upright Rows 15

Kettle Bell Swings 20 / Wall Sit 1 minute

Pull Downs (need a machine or do pull ups if no machine available) 15 / Military Press (Standing)

End Circuit

-K

We apologize for the late posts this morning.  Scheduling error on our part!  Go get em.

Potential PT #1 – Legs and Core Circuit

Stretch

Circuit 4 Rounds of:

1. Reverse Lunges – 20 total or 10 each leg
2. Medicine Ball Thrusters – 20
3. Flutter Kicks – 30 (4-counts)
4. Plank – 1 Minute
5. Jump Squats – 20
6. Hamstring Curls with Ball – 20 (both legs on ball)
7. Side Plank Hip Raises – 30 seconds (each side)
8. Leg Lifts with Splits – 1 Minute
9. Leg Lifts – 1 Minute

Stretch

Enjoy the new exercises!

- Ben

Potential PT #2 – Lower Body Strengthening Circuit

3 Rounds as quickly as possible of:

1. Sumo Squat – 15 (Body weight)
2. Hamstring Curls with Ball – 12
3. Walking Lunges – 24 Total (12 each leg)
4. Calf Raises - 20 Total (Holding dumbbells in hands to make it more difficult)

END CIRCUIT

Try to complete this next series with little to no rest

Jump Squat – 30 seconds
Wall Sit – 30 seconds
Lunge Jumps – 30 seconds (Jump into each lunge)
Wall Sit – 30 seconds
Leap Frogs – 30 seconds
Wall Sit – 30 seconds

Stretch

- K

Potential PT #1 – Leg/Core Strength

I apologize in advance, some of these exercises do not have videos yet, but check out the descriptions, getting creative today.  If any questions, leave a comment and I’ll get to it as soon as I can!

Stretch/Warm Up

1. Goblet Squats - 3 sets of 12 reps (with weight)
2. Walking Lunges with weight/dumbbells – 40 total (20 each leg)
3. Hamstring Curls on Ball - 3 sets of 15 reps
4. Jump Rope (or hop in place if no rope) – 5 Minutes straight – Stay on your toes to work the calf muscles
5. Wall Sit – 30 seconds – 2 times (Put your back against a wall and come down to a full seated position and hold)
6. Straigh Leg Dead Lift – 3 sets of 20 reps (Instruction)
7. Lunge Holds – 30 seconds each leg (Perform a lunge and hold the downward position for 30 seconds, then switch legs)
8. Stability Ball Hip Rolls - 3 sets of 15 reps

Lower Core/Upper Legs: 5 Minutes

1. Flutter Kicks – 1 Minute
2. Leg Lifts with Splits - 1 Minute
3. Stability Ball Toe Touches - 1 Minute
4. Leg Lifts - 1 Minute
5. Mountain Climbers - 1 Minute

Stretch

- Ben

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Potential PT #2 – Alternate Leg/Core Workout

Super-sets:

Perform the pairs back to back completing 3 sets of each, 1 at a time. When you finish both exercises 3 times, break for a minute, then move onto next super-set. 

Squat 10/Leg Extensions (machine) 15

Weighted Lunges 20/Leg Curls (machine) 15

Kettle bell Swings 20/Thrusters 15

Clock Hops 1 minute/Leap Frogs 20

Core: Circuit 2 times

Kettlebell Half Get Ups 2 x 15 (each side) (can also use a dumbbell)

Bicycle Crunches 1 Minute – 2 Times

Lean back and hold – 30 seconds - 4 times (Read video description if unsure on form!)

Side Plank w/ Hip Raises - 30 seconds each side

Plank – 1 Minute

Stability Ball Toe Touches - 1 Minute

-K

[twitter-follow screen_name='k_MWF' link_color='e42217']

Potential PT #1 – Lower Body Circuit Training and Strengthening

Stretch

3 Rounds as quickly as possible of:

1. Sumo Squat – 15 (Body weight)
2. Hamstring Curls on Ball – 12
3. Walking Lunges – 24 Total (12 each leg)
4. Calf Raises - 20 Total (Holding dumbbells in hands to make it more difficult)

END CIRCUIT

Try to complete this next series with little to no rest

Jump Squat – 30 seconds
Wall Sit – 30 seconds
Lunge Jumps – 30 seconds (Jump into each lunge)
Wall Sit – 30 seconds
Leap Frogs – 30 seconds (These are tough!)
Wall Sit – 30 seconds

Stretch

- Ben

Potential PT #1 – Special K

Do these exercises in a row, then repeat the cycle 6 to 8 times. Try and have very little rest between these. So when you have gone through all 6 exercises try and start right back again with push ups, until you complete the proper amount of sets. Once all cycles are completed finish up with abs.

1. 12 Power Pushups (This means push yourself up off the ground when you come up. If it helps, try and clap when you go up)
2. 10 Lunges
3. 10 Inverted Rows (Video)
4. 7 Pull Ups
5. 7 Reverse Pull Ups/Chin Ups
6. 10 Prison Squats

Abs:

Bicycles 40 x 2 (Count: 1,1,2,2,3,3, etc.)
Vertical Leg Crunches 30 x 2
Long Arm Crunches 20 x 2 (Lie on floor/mat like a normal crunch but put hands straight back above your head, one hand on top the other. Then perform a crunch while keep your arms straight and above your head)
Reverse Crunch 30 x 2
Plank 1 min. 30 sec.

Estimated Completion Time: 40:00

OR

If you’ve been working out hard the past 4-5 days, take a day of rest and let your muscles recover.

I hope you’re all not hungover from St. Patrick’s Day celebrations!

- Ben

Potential PT #1 – Body Weight Circuit Training

Stretch

4 Rounds of:

1. Bosu Push Up – 10
2. Pull Ups – 10 (Round 1 grip = regular Round 2 = Wide Round 3 = Close Round 4 = Chin Up)
3. Medicine Ball Push Up (Side to Side) – 30
4. Run 400 Meters
5. Squat (Prison Squat) – 20
6. Lunges (Alternating) – 24 (12 each leg)

End Circuit

Abs-Core: Complete in as few sets as possible

Leg Levers with Splits – 50
Flutter Kicks – 5 Minutes Total
Crunches – 100
Plank – 4 Minutes Total

Stretch

- Ben

Potential PT #2 – Cardio and Strength Training

Bike 15 minutes or Run 2 miles

Circuit as many rounds as possible in 25 minutes of:

Pull Ups 4

Chin Ups 4

Dips 10

Burpees 10

End Circuit

Bike 10 minutes or run 1.5 miles

-K

Potential PT #1 – Body Weight Circuit Training

Stretch

4 Rounds of:

1. Bosu Push Up – 10
2. Pull Ups – 10 (Round 1 grip = regular Round 2 = Wide Round 3 = Close Round 4 = Chin Up)
3. Medicine Ball Push Up (Side to Side) – 30
4. Run 400 Meters
5. Squat (Prison Squat) – 20
6. Lunges (Alternating) – 24 (12 each leg)

End Circuit

Abs-Core: Complete in as few sets as possible

Leg Levers with Splits – 50
Flutter Kicks – 5 Minutes Total
Crunches – 100
Plank – 4 Minutes Total

Stretch

- Ben

Potential PT #2 – Cardio and Strength Training

Bike 15 minutes or Run 2 miles

Circuit as many rounds as possible in 25 minutes of:

Pull Ups 4

Chin Ups 4

Dips 10

Burpees 10

End Circuit

Bike 10 minutes or run 1.5 miles

-K