Warm Up – 3 Minute Jog – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

This is best if you have a track or somewhere to run

If no access to a track or basic road to run, perfrom a 20 minute tempo run or tempo bike.

Circuit: 8 Rounds

1. Perform 10 High Box Jumps (get creative with your environment if you need to)
2. Sprint 50 Meters/Yards
3. Run 50 Meters Backwards
4. Jog 20 Seconds
5. Sprint 100 Meters
6. Walk 30 Seconds

Don’t quit when you’re tired…quit when you’re done.

Potential PT #1 – Run

Your running pace should be constant and difficult to maintain. It should not be impossible to reach the 20 minutes, but the point is to push yourself to run harder and faster than you normally would on a distance run. This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body strength/endurance all in a short workout.

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.75 miles

Stretch

Potential PT #2 – Bike Tempo

Stretch/Warm Up

Bike 30 Minutes with Medium Resitance

OR

Bike Sprint Training for 20-30 Minutes

Stretch

Abs/Core: Circuit: 2 Rounds

1. Flutter Kicks – 1 Minute
2. Bosu with Twist – 1 Minute
3. Side Plank w/ Hip Raises – 30 seconds each side
4. Plank – 1 Minute
5. Stability Ball Toe Touches – 1 Minute
6. Flutter Kicks – 1 Minute
7. MB Twists – 1 Minute

Warm Up – 3 Minute Jog – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

This is best if you have a track or somewhere to run

If no access to a track or basic road to run, perfrom a 20 minute tempo run or tempo bike.

Circuit: 8 Rounds

1. Perform 10 High Box Jumps (get creative with your environment if you need to)
2. Sprint 50 Meters/Yards
3. Run 50 Meters Backwards
4. Jog 20 Seconds
5. Sprint 100 Meters
6. Walk 30 Seconds

Potential PT #1 – Total Body Circuit Training

3 rounds as quickly as possible of:

1. Single Arm Military Press – 12 (each arm)
2. Pushups – 25
3. Clock Hops – 30 seconds
4. Bicep Blasters – 1 Minute

End circuit

1. Jump Squats – 30 seconds – (Remember to push through the heels on the way up from the squat and when you jump, push up from the toes.  All the power orginates from pushing through the heels on the way up)
2. Wall sit – 30 seconds (the lower you sit the harder it is)
3. Stationary Lunges – 30 seconds 
4. Wall sit – 30 seconds
5. Front squat – 30 seconds
6. Wall sit – 30 seconds

End Circuit

Stretch

- Ben

Potential PT #2 – Upper Body Circuit and Abs

Circuit 4 times, as many as possible in 1 minute:

1. Alternating Dumbbell Bench Press (dumbbell bench press but do one arm at a time)

2. Bicep Blasters

3. Bosu Push Ups

4. Dumbbell Flies

5. Bent Over Rows

6. Plank Ups

End Circuit

Abs:

Kettle Bell Half Get Ups 2 x 30 (15 each side)

Exercise Ball Sit Ups 2 x 30

Flutter Kicks 2 x 35

Leg Levers 2 x 30

Roll Ups 2 x 10

Plank 1 min x 2

Side Bridge 1 min x 2 (both sides)

-K

We have added a new section under “Dieting and General Health” entitled “Nutrition”.  Since we do not have a dietitian on staff yet we figured we could start sharing some healthy meal ideas with you so you can see how we eat to stay fit. So here is the first one…Enjoy.

Meal Includes: Chicken, Steamed Broccoli, Black Beans, Banana Peppers

Benefits:

Chicken – High in protein, low in fat.

Broccoli – A “Super vegetable” – Benefits here.

Black Beans – High in dietary fiber.

How to Prepare:

I defrosted the chicken and then marinated it in some hot sauce, banana peppers (with a little bit of the juice included), and a small amount of chicken rub and let it sit for about 10 minutes. Then I grilled the chicken over the stove with the banana peppers. Remember, spicy foods are good for your metabolism so having a bit of hot sauce and the peppers definitely gives the chicken a spicy flavor/taste.

(NOTE: Seasoning with banana peppers is great because they contain 0 calories and <1g of fat)

Then I steamed the broccoli and did not add anything to it. You don’t want to ruin the health benefits by adding butter, salt, etc. Broccoli is good enough with a bite of the chicken so don’t waste the benefits by adding unhealthy taste enhancers to it.

Lastly, just open up your can of black beans and let them cook as directed. Now you have a healthy, hearty meal with many benefits that is actually quite delicious. Save your leftovers for lunch tomorrow or another day. Then enjoy. Remember to eat slow so that you can accurately know when you get full.

WARNING: We are not responsible for anything you may be allergic to or any other health issues you may have with the food we suggest to eat. The responsibility is up to you to make sure what you put in your body is healthy for you personally.

We have added a new section under “Dieting and General Health” entitled “Nutrition”.  Since we do not have a dietitian on staff yet we figured we could start sharing some healthy meal ideas with you so you can see how we eat to stay fit. So here is the first one…Enjoy.

Meal Includes: Chicken, Steamed Broccoli, Black Beans, Banana Peppers

Benefits:

Chicken – High in protein, low in fat.

Broccoli – A “Super vegetable” – Benefits here.

Black Beans – High in dietary fiber.

How to Prepare:

I defrosted the chicken and then marinated it in some hot sauce, banana peppers (with a little bit of the juice included), and a small amount of chicken rub and let it sit for about 10 minutes. Then I grilled the chicken over the stove with the banana peppers. Remember, spicy foods are good for your metabolism so having a bit of hot sauce and the peppers definitely gives the chicken a spicy flavor/taste.

(NOTE: Seasoning with banana peppers is great because they contain 0 calories and <1g of fat)

Then I steamed the broccoli and did not add anything to it. You don’t want to ruin the health benefits by adding butter, salt, etc. Broccoli is good enough with a bite of the chicken so don’t waste the benefits by adding unhealthy taste enhancers to it.

Lastly, just open up your can of black beans and let them cook as directed. Now you have a healthy, hearty meal with many benefits that is actually quite delicious. Save your leftovers for lunch tomorrow or another day. Then enjoy. Remember to eat slow so that you can accurately know when you get full.

WARNING: We are not responsible for anything you may be allergic to or any other health issues you may have with the food we suggest to eat. The responsibility is up to you to make sure what you put in your body is healthy for you personally.

Image via Wikipedia

Potential PT #1 – Training Sets

Start the week off with a high number of sets and reps to work on some endurance.

Stretch

10 rounds as quickly as possible of:

1. Squats – 10
2. Pushups – 15
3. Walking lunges – 10 (5 each leg)
4. Pullups – 5
5. Wall sits – 30 seconds

Abs/Core:

Flutter kicks – 500 (4 counts)
No, that’s not a mistype haha. Get em done as quickly and efficiently as you can!

Stretch

- Ben

Potential PT #2 – Round-a-Bout

15 second breaks between exercises, 2 minute breaks between rounds…

3 Rounds of:

20 Pullups
40 Pushups
50 Flutter Kicks
20 Reverse Pullups
15 Leg Lifts

(NOTE: If you can’t do 20 pull ups in a row, simply do as few sets as possible to get to the 20. Same concept goes for all exercises. If you still can’t get to 20, do pull downs.)

1 Round of:

No breaks. This is a continuous run.

Sprint 30 seconds

Jog 90 seconds

Sprint 30 seconds

Job 90 seconds

Sprint 30 seconds

Jog 90 seconds

-K

MIDWESTFIT CHALLENGE: Complete as many rounds as possible of Potential PT #1 today (does not include the abs part of the PT. Save that for after your rounds are completed). Send results to midwestfit@gmail.com

Circuit 3 times: NO REST, only rest between circuits.

Lunges 30 (each leg)

Bodyweight/Prison Squats 30

Military Press 20

Run 800 meters (.5 miles)

End Circuit

Abs Circuit: Do 3 times, little to no rest.

Double Crunches 30-35

Flutter Kicks 35

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

End Circuit

-K

Circuit 3 times: NO REST, only rest between circuits.

Lunges 30 (each leg)

Bodyweight/Prison Squats 30

Military Press 20

Run 800 meters (.5 miles)

End Circuit

Abs Circuit: Do 3 times, little to no rest.

Double Crunches 30-35

Flutter Kicks 35

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

End Circuit

-K

Potential PT #1 – 4 by 3

Steps (1 thru 4) x 3:
1.Run  .5 miles
2.Pull Ups 6 x 3
3.Chin Ups 6 x 3
4.Dips 10 x 3

After finishing first phase of PT (completing each step 3 times):

Flutter Kicks 40 x 2
Leg Levers 30 x 2
Sit Ups 25 x 2
L/R Sit Ups 25 x 2 (both sides)
Plank w/ Arm Lift 25 x 2 (both sides)
Mountain Climbers 25 x 2
Bicycles 40 x 2 (count: 1, 1, 2, 2, 3, 3, etc.)

-K

Potential PT #2

4 Rounds with as little rest as possible between sets and rounds of:

Standing Dumbbell Military Press – 8-12 reps
15 Body Weight Squats
10 Pullups (Switch grips each round to mix it up)
10 (each leg) alternating Lunges

Abs and Core: See K’s routine above

Stretch

- Ben

Rest and Recover.

Been going at it for a couple days so figured today is a good day to rest.

-K

Image via Wikipedia

It has been awhile since we have posted one of these…So here we go again…

This workout is featured on MensHealth.com’s fitness page. It is one of the workouts that helped the main character get in shape for his role in a skin tight suit. His trainer? A former Navy SEAL…

Warmup
1 Rowing: 10 minutes, with your average wattage equal to your body weight.

2 Bag sprawl: Jump over a barrier, such as a heavy bag, and then drop and do a pushup. Stand back up and repeat in the other direction. Go for 40 seconds, rest 20 seconds, and repeat four times total.

Workout
3 Pick up a barbell, and don’t put it down until the circuit below is complete. Hedlund did 7 reps of an exercise before moving to the next, resting only after completing the circuit. That’s a huge challenge, so begin by doing the circuit with just 1 rep each (so that’s 7 reps total after doing all seven moves). Rest as needed, and repeat for 15 minutes.

1. Deadlift
2. Row
3. Hang clean
4. Front squat
5. Push press
6. Good morning
7. Back squat

View on MensHealth by clicking here.

Potential PT #1

Stretch

Run 5 Miles

Stretch

- Ben

Potential PT #2

Tempo Run: 25 minutes
(Tempo Run means you want to run at a higher intensity pace than normal. Run for 25 minutes at a sustainable but uncomfortable pace.)

Abs:

For these ab exercises, try doing as many as you can in 1 minute. By treating your abs like a cardio workout you will not only build muscle but can burn more fat.

1 Minute of:

Mountain Climbers
Double Crunches
Bicycles
Flutter Kicks
90 Degree leg lifts
Sit Ups
Plank

-K

Potential PT #1 – Intervals

Interval training, as we have said before, is a great way to burn fat and build muscle. The key to these PT’s are to have as little rest as possible.

Run .25 miles

Lunges 30 (each leg, so a total count of 60)

Run .25 miles

Squat Jumps 30

Run .25 miles

Lunges 30 (each leg)

Run .25 miles

Squat Jumps 30

Jog .25 miles

Abs: Flutter Kicks 40 x 2, Double Crunches 30  x 2, Bicycles 40 x 2 (count: 1,1,2,2,3,3,4,4,…), Sit Ups 30 x 2, 90 Degree Leg Extensions 35 x 2

Estimated Completion Time: 35:00

-K

Related Articles

• Fat Burning Furnace – Is Interval Training the Best Fat Loss Workout? (badcreditdebtmanagement.com)

Check out our category on the left “Previous PT’s of the Week” and click on Maximums.  Complete this PT to start your weekend off right.  Good luck and have a good Friday!

Stetch

PT of the Week – Maximums

Stretch

- Ben