Simple AND Effective Endurance Workout Today.
Circuit: 4 Rounds with little to NO Rest between exercises. Rest 2 Minutes between rounds.
1. Jumping Jacks – 1 Minute
2. Push Ups – 20
3. Walking Lunges – 15 (each leg)
4. Push Ups – 20
5. Squats – 40
6. Pull Ups – 8
7. Mountain Climbers -1 Minute
8. Handstand Push Ups – 8 (if you can pull them off)
Check out our MidwestFit YouTube Page for Videos!
- MidwestFit Team
Read why Rest and Recovery is important.
Are you ready to break through a fitness plateau, or are you ready to step your fitness program up to a new level?
Check out our TOTAL BODY FITNESS
The MidwestFit TOTAL BODY FITNESS encompasses different training styles to get you STRONGER and more TONED than you’ve ever been. The Total Body Fitness Premium Program is a culmination of training styles that effectively mixes strength training, endurance training, abs/core training, HIIT cardio training, and distance cardio training to turn you into a fitness freak!
Program Goals: For individuals looking to get in top notch shape focusing on a hybrid of 3 major aspects of training designed properly and safely. Muscular Endurance, Cardiorespiratory Training (Endurance and High Intensity), Muscular Strength.
This 8 Week Program comes with a ton of information related to Injury Prevention, a Full Program Glossary, and Exercise Pics and Descriptions that easily show how to perform each exercise in the program. It also comes with a built in Preparatory Training Program to introduce beginners to new exercises and routines, and to also assist you if you have taken some time off from exercising to safely and effectively transition you to be ready for the full, intense, 8 week program.
- MidwestFit Team
Need help with Speed Training? How to Increase Your Speed is a question that is commonly asked among individual’s new to distance running, and the answer is not running faster on your long runs, but increasing your V02Max with short burst, high intensity interval training. For example, Running 800 Meters at an increased pace (compared to your race pace and much faster than your race pace), resting, and repeating the exercise bout has been proven to help increase overall speed on distance runs and overall speed in general.
Speed Training
Run 1 Mile
Rest 4-5 Minutes
Run 400 Meters
Rest 2 Minutes
Repeat 2-3 Rounds
Need some extra fun?! After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!
- MidwestFit Team
Try out our total body workout that targets all major muscle groups of the body, the way a workout is supposed to!
Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20
Mini Workout Circuit 1: Chest/Back – 3 Rounds – Little to No Rest
1. Bosu Cross Over Push Ups – 20 Total
2. Inverted Row – Max Reps
3. Dumbbell Bench Press – 15 Reps
4. Barbell Bent Over Row – 15 Reps
5. Regular Pull Ups – 8 Reps
Mini Workout Circuit 2: Quads/Glutes/Hamstrings -3 Rounds – Little to No Rest
1. Back Squat – 15 Reps
2. Stiff Legged Deadlifts – 15 Reps
3. Hamstring Curls on Ball - 30 Reps
4. Walking Lunges (Holding extra weight) 30 (15 each leg)
Mini Workout Circuit 3: Shoulders/Triceps – 3 Rounds – Little to No Rest
1. Dips – 15
2. Push Press – 15 Reps
3. Shoulder Up and Outs – 15
Stretch
- MidwestFit Team
Tempo Run for Speed Training
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 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. Speed Training
Stretch/Warm Up
Tempo Run – 25 Minutes or 2.75 miles
Stretch
OR
Stretch/Warm Up
Bike 30 Minutes with Medium Resitance
Complete this Body Weight Workout as quickly as possible with little to no rest throughout the entire workout. This is a great style of body weight training that will burn fat, tone muscles, and is also a workout you can perform anywhere.
Complete body weight workout as quickly as possible with little to no rest: Check out our MidwestFit YouTube Page for Videos!
1. Push Ups – 40
2. Squats – 40
3. Push Ups – 30
4. Squats – 30
5. Push Ups – 20
6. Squats – 20
7. Push Ups – 10
8. Squats – 10
9. Mountain Climbers – 1 Minute
10. Flutter Kicks – 1 Minute
11. Burpees – 40
12. Plank – 2 Minutes
13. Split Lunge Jumps – 50 each leg
NEED MORE ABS TRAINING – FREE EBOOK! FREE Ab Workouts eBook
Workout Routine
Monday– Body Weight Training
Tuesday- High Intensity Cardio Training
Wednesday– Total Body Strength Training
Thursday – Speed Training
Friday – Rest
Saturday – Body Weight Circuit Training
Sunday – Endurance Cardio/Fat Burning Cardio
Fat Burning Cardio for Weight Loss
Finish off the week with some fat burning, moderate intensity cardio. You should be burning 400-700 Calories on this one while being able to burn fat using it as your main fuel substrate!
Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20
Run – 50 Minutes @ Moderate Pace
or
Bike – 70 Minutes @ Moderate Pace
After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!
- MidwestFit Team
Strength Training Workout
This is the essential, most effective, most BA, and basic style on how to increase your strength and to get stronger in every major muscle group of your body. This will increase the strength in all the major muscle groups of your body and will greatly increase your overall core strength. That’s right, utilizing barbell workouts and barbell movements that are multi-planar exercise are by FAR the best way to increase your overall strength and core strength. Try this one out. If you are pressed for time, utilize this workout as a 4 round circuit. If you want to work on pure strength and have the time, perform each exercise in it’s own series of sets, resting 3 minutes between sets.
NOTE: Your Front Squat and Bench Press should be EQUAL. Obviously if they are not, do not perform the same weight for both, but a test of TRUE Upper Body vs. Lower Body Strength is that your Front Squat and Bench Press should be equal.
All lifts 80% of 1RM
Warm Up – 3 Minute Jog, 1 Minute jumping jacks, 20 Squats no weight, 20 push ups
1. Deadlift – 4 Sets of 5 Reps
2. Front Squat – 4 Sets of 5 Reps
3. Bench Press – 4 Sets of 5 Reps
4. Hang Snatch – 4 Sets of 5 Reps
5. Hang Clean – 4 Sets of 5 Reps
Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!
- MidwestFit Team
IF LOOKING FOR AN ENDURANCE WORKOUT, TYPE IN ENDURANCE INTO OUR SEARCH BOX ON THE TOP RIGHT!
Read why Rest and Recovery is important.
Are you ready to break through a fitness plateau, or are you ready to step your fitness program up to a new level?
Check out our TOTAL BODY FITNESS
The MidwestFit TOTAL BODY FITNESS encompasses different training styles to get you STRONGER and more TONED than you’ve ever been. The Total Body Fitness Premium Program is a culmination of training styles that effectively mixes strength training, endurance training, abs/core training, HIIT cardio training, and distance cardio training to turn you into a fitness freak!
Program Goals: For individuals looking to get in top notch shape focusing on a hybrid of 3 major aspects of training designed properly and safely. Muscular Endurance, Cardiorespiratory Training (Endurance and High Intensity), Muscular Strength.
This 8 Week Program comes with a ton of information related to Injury Prevention, a Full Program Glossary, and Exercise Pics and Descriptions that easily show how to perform each exercise in the program. It also comes with a built in Preparatory Training Program to introduce beginners to new exercises and routines, and to also assist you if you have taken some time off from exercising to safely and effectively transition you to be ready for the full, intense, 8 week program.
- MidwestFit Team
Carb Loading
When it comes to major athletic events, it is important for athletes and the weekend warriors to understand not only the importance of carbohydrate loading, but how to properly and safely carb load.
Carb loading has been scientifically proven to increase levels of muscle glycogen storage and is best used in athletic events that require increased levels of continuous energy expenditure. Examples of individuals that would benefit from carb loading prior to a major event include distance runners, swimmers, bicyclists, tri-athletes, and cross-country skiers. Also, athletes that perform continuous yet stop and go sport play, such as soccer, lacrosse, and tournament play tennis, can also reap the benefits of carb loading.
Carb loading should occur 3-7 days prior to the major athletic event (also important to taper exercise during this time period). The amount of carbs that an individual should consume differs dependent upon the size of the athlete. It is recommended that the individual should consume 6-8 Grams or 8-10 Grams per Kilogram of body weight dependpent upon the type of endurance event (kilograms can be found by dividing your body weight by 2.2), which should account for 70-80% of your caloric intake. It is crucial for the individual to ensure they are receiving the daily dietary requirements for protein and fat, still. It is also extremely important to not consume excess calories with carbohydrate loading. The only shift in caloric intake should occur with the percentage of carbs taken in compared to the regular diet.
Example: 3 days prior to event – weight 160 pounds = 72 Kilograms (160/2.2) = 432 Grams of Carbohydrates throughout day (72 x 6).
Timing the carbohydrate loading stage also plays a major role in the individual’s performance. The last large meal should occur 15 hours prior to the athletic event. The individual in training should also have a small carbohydrate based breakfast 3-4 hours before the event.
Recommended Schedule: 7 Days Prior to Athletic Event
Day 1: Depletion Exercise (optional)
Day 2: Mixed diet, moderate carbohydrate intake, tapering exercise
Day 3: Mixed diet, moderate carbohydrate intake, tapering exercise
Day 4: Mixed diet, moderate carbohydrate intake, tapering exercise
Day 5: High Carbohydrate Diet, tapering exercise
Day 6: High Carbohydrate Diet, Tapering Exercise or Rest
Day 7: High Carbohydrate Diet, Tapering Exercise or Rest
Day 8: Athletic Event/Competition
As always, feel free to consult our MidwestFit Team with any questions or concerns!
Tempo Run for Speed Training
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. Speed Training
Stretch/Warm Up
Tempo Run – 20 Minutes or 2.75 miles
Stretch
OR
Stretch/Warm Up
Bike 30 Minutes with Medium Resitance
Strength Training Workout
This is the essential, most effective, most BA, and basic style on how to increase your strength and to get stronger in every major muscle group of your body. This will increase the strength in all the major muscle groups of your body and will greatly increase your overall core strength. That’s right, utilizing barbell workouts and barbell movements that are multi-planar exercise are by FAR the best way to increase your overall strength and core strength. Try this one out. If you are pressed for time, utilize this workout as a 4 round circuit. If you want to work on pure strength and have the time, perform each exercise in it’s own series of sets, resting 3 minutes between sets.
NOTE: Your Front Squat and Bench Press should be EQUAL. Obviously if they are not, do not perform the same weight for both, but a test of TRUE Upper Body vs. Lower Body Strength is that your Front Squat and Bench Press should be equal.
All lifts 80% of 1RM
Warm Up – 3 Minute Jog, 1 Minute jumping jacks, 20 Squats no weight, 20 push ups
1. Deadlift – 4 Sets of 5 Reps
2. Back Squat – 4 Sets of 5 Reps
3. Bench Press – 4 Sets of 5 Reps
4. Push Press - 4 Sets of 5 Reps
5. Hang Clean – 4 Sets of 5 Reps
Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!
- MidwestFit Team
IF LOOKING FOR AN ENDURANCE WORKOUT, TYPE IN ENDURANCE INTO OUR SEARCH BOX ON THE TOP RIGHT!
How to Increase Your Speed with speed training is a question that is commonly asked among individual’s new to distance running, and the answer is not running faster on your long runs, but increasing your V02Max with short burst, high intensity interval training. For example, Running 800 Meters at an increased pace (compared to your race pace and much faster than your race pace), resting, and repeating the exercise bout has been proven to help increase overall speed on distance runs and overall speed in general.
Speed Training
Run 1 Mile
Rest 4-5 Minutes
Run 400 Meters
Rest 2 Minutes
Repeat 2-3 Rounds
Need some extra fun?! After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!
- MidwestFit Team
Strength Training Workout
This is the essential, most effective, most BA, and basic style on how to increase your strength and to get stronger in every major muscle group of your body. This will increase the strength in all the major muscle groups of your body and will greatly increase your overall core strength. That’s right, utilizing barbell workouts and barbell movements that are multi-planar exercise are by FAR the best way to increase your overall strength and core strength. Try this one out. If you are pressed for time, utilize this workout as a 4 round circuit. If you want to work on pure strength and have the time, perform each exercise in it’s own series of sets, resting 3 minutes between sets.
NOTE: Your Front Squat and Bench Press should be EQUAL. Obviously if they are not, do not perform the same weight for both, but a test of TRUE Upper Body vs. Lower Body Strength is that your Front Squat and Bench Press should be equal.
All lifts 80% of 1RM
Warm Up – 3 Minute Jog, 1 Minute jumping jacks, 20 Squats no weight, 20 push ups
1. Deadlift – 4 Sets of 5 Reps
2. Front Squat – 4 Sets of 5 Reps
3. Bench Press – 4 Sets of 5 Reps
4. Hang Snatch – 4 Sets of 5 Reps
5. Hang Clean – 4 Sets of 5 Reps
Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!
- MidwestFit Team
IF LOOKING FOR AN ENDURANCE WORKOUT, TYPE IN ENDURANCE INTO OUR SEARCH BOX ON THE TOP RIGHT!
MidwestFit provides workouts every day, for FREE. Sign up now and you will also get our eBook 15 CORE SCULPTING AB WORKOUTS:
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