Potential PT #1 – Circuit Training for Total Body Fitness

Stretch

5 Rounds of:

1. Push Up Rows (with Dumbbell) – 10 Pushups 5 Rows (each arm)
2. Sumo Squat with Dumbbell – 10 reps
3. Mountain Climbers – 50
4. Pullups (Any Grip) – 7
5. 8 Count Body Builders – 8 Total

End Circuit

Abs/Core:

Flutter Kicks – 30 (4 Counts) x 2
Sit Ups – 30 x 2
Medicine Ball Twists – Twist 20 times to each side
Plank – Total of 3 minutes

Stretch

- Ben

Potential PT #1 – Circuit Training for Total Body Fitness

Stretch

5 Rounds of:

1. Push Up Rows (with Dumbbell) – 10 Pushups 5 Rows (each arm)
2. Sumo Squat with Dumbbell – 10 reps
3. Mountain Climbers – 50
4. Pullups (Any Grip) – 7
5. 8 Count Body Builders – 8 Total

End Circuit

Abs/Core:

Flutter Kicks – 30 (4 Counts) x 2
Sit Ups – 30 x 2
Medicine Ball Twists – Twist 20 times to each side
Plank – Total of 3 minutes

Stretch

- Ben

Potential PT #1 – Cross Training and Leg Strength

This workout contains two small leg strengthening circuits. The biking is not part of the circuits and is instead the down time between the 2 circuits…

Bike 10 minutes

Circuit 3 times: Goblet Squat 15, Lunges 30, Dead Lift 10

Bike 15 minutes

Circuit 3 times: Thrusters 12, Lunges 30, Push Press 20

Bike 10 minutes

-K

Potential PT #2 – Half Marathon Training

After a week with tapered workouts to be certain we were avoiding overtraining, we are now back on track!  The next 3 weeks are going to be tough with the runs and workouts on top of the half marathon training, but they are also very critical within realms of the training design.

Stretch

Run 4.5 Miles

Abs/Core:

1. Leg Levers (With Splits) – 30 (the splits and leg lift combined is one rep)
2. Medicine Ball Get Ups – 30
3. Full Sit Ups – 30
4. Medicine Ball Twists – 40 Total (Twist 20 times to each side)
5. Plank – 1 Minute and 30 seconds
6. Flutter Kicks – 25 (4 Counts – Counted as 1231, 1232, 1233, 1234, 1235, 1236…)
7. Medicine Ball Twists – 40 Total (Twist 20 times to each side)

Stretch

- Ben

Potential PT # 1 – Upper Body Circuit

(NOTE: If you do not know what any of the exercises we have listed are or how to do them, you can go view an example on our YouTube Channel: MidwestFit YouTube Channel)

CIRCUIT 4 times, as many reps as possible in 1 minute (Rest 15 seconds between exercises and 2 minutes between circuits):

Push Up Rows

Bent Over Rows

Bosu Push Ups

Single Arm Military Press (both sides)

Pull Ups (Wide Grip)

Bicep Blasters

END CIRCUIT

Abs:

Kettle Bell Half Get Ups 2 x 15 (both sides)

Flutter Kicks 2 x 35

Medicine Ball Get Ups 2 x 20

Roll Ups 2 x 10

Medicine Ball Twists 2 x 1 minute

Plank 1 – 2 minutes (shoot for 2) and Side Bridge 1 –  2 minutes (both sides)

-K

Potential PT #2 – Circuit Training for Total Body Fitness

Stretch

5 Rounds of:

1. Push Up Rows (with Dumbbell) – 10 Pushups 5 Rows (each arm)
2. Sumo Squat with Dumbbell – 10 reps
3. Mountain Climbers (2 Counts) – 25
4. Pullups (Any Grip) – 7
5. 8 Count Body Builders – 8 Total

End Circuit

Abs/Core:

Flutter Kicks – 30 x 2
Sit Ups – 30 x 2
Medicine Ball Twists – Twist 20 times to each side
Plank – Total of 3 minutes

Stretch

- Ben

Potential Pt #1 – Sprints and Core

Complete the first part as a circuit. Do 1 round:

Sprint 30 seconds

Jog 1 minute 30 seconds

Sprint 30 seconds

Jog 1 minute 30 seconds

Sprint 30 seconds

Jog 1 minute 30 seconds

Sprint 30 seconds

Jog 1 minute 30 seconds

END CIRCUIT

Complete as circuit. Do 3 rounds:

Single Arm Standing Military Press 20 (each arm)

Goblet Squats 15

Stationary Lunges w/ Dumbbells 30 (15 each leg)

END CIRCUIT

Now do this section as  a circuit. Do 3 rounds:

Kettle Bell Half Get Ups 15 (each side)

Flutter Kicks 35

Double Crunches 30

Roll Ups 10

Plank 1 minute

END CIRCUIT

-K

Potential PT #2 – Half Marathon Training/Core

Stretch

Run 4 miles

Abs/Core:

1. Flutter Kicks – 30 (4 Counts)
2. Medicine Ball Twists – 30 (15 each side) If you pick your feet up off the ground, lean back, and twist quickly, you’ll feel the burn Example
3. Plank – 45 seconds
4. Leg Lifts – 25
5. Medicine Ball Twists – 30 (15 each side)
6. Side Plank – 30 Seconds (both sides)
7. Mountain Climbers – 50 (evil way to end!)

Stretch

- Ben