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

Stretch

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 per set. Increase weight used each set.  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 2 minuets between sets.

Complex Training: 6-8 Reps per Exercise - Perform 5 Sets

1. Deadlift 
2. Bent Over Rows
3. Power Clean
4. Front Squat
5. Push Press
6. Back Squat

End Complex

1. Barbell Bench Press: 4 sets of 6-10 reps
2. Regular Pull Ups Pyramid – 1,2,3,4,5,6,7,6,5,4,3,2,1

Stretch

- MidwestFit Team

Happy Halloween! Don’t eat too much candy today.

Potential PT #1 – Barbell Complex and Pull Ups

Complex/Circuit: 8-10 reps per exercise – Repeat 3 times – Rest 2 Minutes between Sets (Use a barbell if available, if not dumbbells will work.  Videos may have dumbbells, but same movement with barbell.  Use same weight for each exercise, no rest between exercises.)

1. Bent Over Rows
2. Push Press
3. Upright Row

End Complex/Circuit

Push Up - 5 sets of 25 reps
Regular Pull Ups - 2 sets of 10 reps
Wide Grip Pull Ups - 2 sets of 10 reps
Close Grip Pull Ups – 2 sets of 10 Reps

Abs/Core:

1. Flutter Kicks - 1 Minute x 3 Times
2. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times
3. Crunches with legs in air - 1 Minute
4. Bicycle Crunches - 1 Minute
5. Full Sit Ups - 1 Minute

Stretch

- Ben

Potential PT #2 – Upper Body Mini Circuits

Stretch/Warm Up

Circuit 3 Rounds:
1. Body Weight (or 1.5x BW) Barbell Bench Press – 6 reps
2. Dumbbell Bent Over Rows - 15 reps

Circuit 3 Rounds:
1. Regular Pull Ups - 12
2. Tricep Push Ups - 20

Circuit 3 Rounds:
1. Push Press - Barbell – 6-10 Reps
2. Shoulder Up and Outs - 12

Abs/Core:

Check it! 6-Pack Abs

- K

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Happy Halloween! Don’t eat too much candy today.

Potential PT #1 – Barbell Complex and Pull Ups

Complex/Circuit: 8-10 reps per exercise – Repeat 3 times – Rest 2 Minutes between Sets (Use a barbell if available, if not dumbbells will work.  Videos may have dumbbells, but same movement with barbell.  Use same weight for each exercise, no rest between exercises.)

1. Bent Over Rows
2. Push Press
3. Upright Row

End Complex/Circuit

Push Up - 5 sets of 25 reps
Regular Pull Ups - 2 sets of 10 reps
Wide Grip Pull Ups - 2 sets of 10 reps
Close Grip Pull Ups – 2 sets of 10 Reps

Abs/Core:

1. Flutter Kicks - 1 Minute x 3 Times
2. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times
3. Crunches with legs in air - 1 Minute
4. Bicycle Crunches - 1 Minute
5. Full Sit Ups - 1 Minute

Stretch

- Ben

Potential PT #2 – Upper Body Mini Circuits

Stretch/Warm Up

Circuit 3 Rounds:
1. Body Weight (or 1.5x BW) Barbell Bench Press – 6 reps
2. Dumbbell Bent Over Rows - 15 reps

Circuit 3 Rounds:
1. Regular Pull Ups - 12
2. Tricep Push Ups - 20

Circuit 3 Rounds:
1. Push Press - Barbell – 6-10 Reps
2. Shoulder Up and Outs - 12

Abs/Core:

Check it! 6-Pack Abs

- K

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

Stretch

Time to increase our strength. Big day today!

4 sets of 6-8 reps for all exercises (Use a Barbell if possible – Not done as a circuit – Perform all 4 sets of first exercise, then move on to the next – Increase weight each round if possible)

1. Dead Lift
2. Bent Over Rows
3. Push Press
4. Back Squat
5. Bench Press

Regular Pull Ups - 20

Stretch

- MidwestFit Team

Find Us on Facebook! Click Here.

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

Stretch

Time to increase our strength. Big day today!

4 sets of 6-8 reps for all exercises (Use a Barbell if possible – Not done as a circuit – Perform all 4 sets of first exercise, then move on to the next – Increase weight each round if possible)

1. Dead Lift
2. Bent Over Rows
3. Push Press
4. Back Squat
5. Bench Press

Regular Pull Ups - 20

Stretch

- MidwestFit Team

Potential PT #1 – Barbell Complex and Pull Ups

Complex/Circuit 1: 8-10 reps per exercise – Repeat 3 times – Rest 2 Minutes between Sets (Use a barbell if available, if not dumbbells will work.  Videos may have dumbbells, but same movement with barbell.  Use same weight for each exercise, no rest between exercises.)

1. Bent Over Rows
2. Push Press
3. Upright Row
4. Bicep Curls

End Complex/Circuit

Push Up - 5 sets of 25 reps
Regular Pull Ups - 2 sets of 10 reps
Wide Grip Pull Ups - 2 sets of 10 reps
Close Grip Pull Ups – 2 sets of 10 Reps

Abs/Core:

1. Flutter Kicks - 1 Minute x 3 Times
2. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times
3. Crunches with legs in air - 1 Minute
4. Bicycle Crunches - 1 Minute
5. Full Sit Ups - 1 Minute

Potential PT #2 – Core and Weights

Crunches 50

Bent-Leg Knee Raises 25

V-Ups 12 (each side)

Medicine Ball Get Ups 30

Medicine Ball Twist 80 total (40 hits each side)

Circuit 2-3 times:

Bench press 3 x 15

Bent Over Rows 3 x 15

Pull Downs 3 x 15

Upright Row 3 x 15

Bicep Curls (Iso) 3 x 10

Military Press 3 x 15

- K

Potential PT #1 – Upper Body Strength/Weight Training

Stretch/Warm Up

1. Barbell Bench Press – 2 Sets of 6-10 Reps (Essential to pick a weight that you will get a minimum of 6 reps or a maximum of 10 reps as we are going for more overall strength gains today)
2. Dumbbell Bench Press on Ball - 2 Sets of 6-10 Reps (Don’t necessairly need the Ball, just makes you work your core more.  Main idea of exercise is to strengthen Chest/Triceps)
3. Push Press - 4 Sets of 8-12 Reps
4. Pull Ups - 2 Sets of 8 Reps
5. Wide Grip Pull Ups - 2 Sets of 8 Reps
6. Bicep Blasters - 1 Minute x 2 Times
7. Side Plank Shoulder Raise - 30 seconds each side x 2 (each side 2 times)
8. Tricep Push Ups - 2 Sets of 15 Reps

Abs/Core:

1. Flutter Kicks - 1 Minute x 3 Times
2. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times
3. Crunches with legs in air - 1 Minute
4. Bicycle Crunches - 1 Minute
5. Full Sit Ups - 1 Minute

Stretch

- Ben

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Potential PT #1 – Run and Upper Body Strengthening

Stretch

4 Rounds of:

1. Dumbbell Bench Press 8-12 reps
2.  Pullups (Any grip you want to improve on) 7 reps
3.  Handstand Pushups – 6 (If Handstand Pushups can’t be done, substitute with standing dumbbell military press.  Use a weight for 5-8 reps because this one is going for some strength building)
4. Side to Side Medicine Ball Pushups – MB Side to Side Pushups 10 Total or 5 each arm (You don’t have to do them explosive style like the guy in the video, just do the pushup with the ball in one hand, then roll the ball across to the other arm and perform the next pushup.  If you do it explosive it adds a whole new difficulty to the workout, but go for it if you’d like!)

Run 20 minutes at a faster pace than distance runs – the key is to be working hard, but be able to finish the whole 20 minutes

Stretch

- Ben

Potential PT #2 – Strength In Pairs

For this workout, you want to do 2 exercises as a pair. This is so you will get through the exercise faster thus boost your metabolism. So for each pair, do a set of the first exercise, then a set of the second exercise and repeat until all sets are done. Then move on to the next pair.

1. Decline Dumbbell Press (3 x 12) 2. Sitting Military Press (3 x 12)

1. Incline Dumbbell Press (3 x 12) 2. Shoulder Shrugs (3 x 20)

1. Bicep Curls (30, each arm) 2. Single Arm Bent Over Rows (30, 15 each arm) (Use a bench with one knee on it and other foot on floor)

1. Tricep Cable Push Down (3 x 20) 2. Overhead Dumbbell Extensions (3 x 15)

1. Pull Ups (3 x 7) 2. Chin Ups/Reverse Pull Ups (3 x 7)

Bike 20 minutes

-K

MIDWESTFIT CHALLENGE: For Potential PT #2  post distance for biking to comments or e-mail midwestfit@gmail.com

BEST of 2/15/11:

Jake O. (Fayetteville, NC) – 27:27.18