Posts Tagged ‘midwestfit’

Wednesday: Strength Training Workout

Wednesday, September 25th, 2013

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.

Warm Up – Circuit: 3 Rounds

  1. Overhead Squat (with pvc pipe, very light bar (5 pounds) or nothing) – 10 Reps
  2. Push Up Rows – 4x (push up then pull row with right arm, push up then pull row left arm = 1 rep) @25 Pound Dumbbells
  3. Pull Ups – 3x

Circuit – 5 Rounds – work quickly, but not frantically:

  1. Back Squat – 5x (increase weight used until 5 reps is hard, but doable)
  2. Jump Squats (with no weight) – 5x (be explosive, if tough on knees, perform 10 regular squats)
  3. Rest – 60 seconds or perform 10 Push Ups

Circuit – 5 Rounds:

  1. Bench Press – 5x (increase weight used until 5 reps is hard, but doable)
  2. Pull Ups – 5x (overhand grip, full extension)
  3. Rest – 60 Seconds or Foam Roll Low Back

Circuit – 5 Rounds:

  1. Hang Clean and Press – 5x (increase weight used until 5 reps is hard, but doable)
  2. Straight Leg Deadlifts – 5x at 75-95 Pounds
  3. Rest 60 Seconds

Tuesday: Speed Training

Tuesday, September 24th, 2013

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 400 Meters
Plank – 1 Minute
Run 400 Meters
Flutter Kicks – 1 Minute
Rest – 1 Minute

Repeat 4 Rounds

Need some extra fun? After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

Monday: Endurance Workout

Monday, September 23rd, 2013

Upper Body Circuit:

  1. Pull Ups – 5x
  2. Shoulder Front Raises – 15x
  3. Push Ups – 25x
  4. Hang Clean and Press – 10x

Abs/Core Circuit:

  1. Full Sit Ups – 10 (holding 25 pound weight to chest)
  2. Russian Twists – 60 (with same weight)

Perform the Upper Body Circuit followed by the Abs Circuit.  Repeat 3 Times.  To clarify, the template is Upper Body, Abs, Upper Body, Abs, Upper Body, Abs

Lower Body Circuit:

  1. Back Squat – 15x
  2. Straight Leg Deadlift – 15x
  3. Walking Lunges (no weight) 30x (15 each leg)

Abs/Core Circuit:

  1. Full Sit Ups – 10 (holding 25 pound weight to chest)
  2. Russian Twists – 60 (with same weight)

Same template as above.  Lower then abs, lower then abs, lower then abs.

Week Preview (9/23-9/29) Workout Routine

Sunday, September 22nd, 2013

Workout Routine

Monday– Endurance Training

Tuesday- High Intensity Cardio Training

Wednesday– Strength Training

Thursday – Endurance and Fat Burning Cardio

Friday – Rest

Saturday – Strength Training

Sunday – Endurance Cardio/Fat Burning Cardio

Sunday: Distance and Fat Burning Run

Sunday, September 22nd, 2013

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

TOTAL BODY FITNESS

Saturday: Strength Training Workout

Saturday, September 21st, 2013

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!

Friday: Rest and Recovery

Friday, September 20th, 2013

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.

  • Develop Muscular Strength and Endurance, Burn Fat, Lose Unnecessary Weight
  • Increase Muscular Endurance to Develop Toned, Lean Muscle and to Push Harder and Longer on Workouts
  • Increase Cardiorespiratory Performance to Burn Calories to Lose Unwanted Weight and Lower Body Fat Percentage
  • Increase Overall Muscular Strength to Increase Muscular Force
  • Increase Core Strength and Core Endurance
  • Increase Overall Cardiac Output for Improvement in ALL Styles of Cardio (Distance and Speed), Which Will Translate to Increased Performance in Circuit Style Weight Training
  • Increase Joint Strength and Stability in all major joint complexes to focus on Injury Prevention
  • Minor Barbell Complex Training to improve form and technique on multi-planar lifts to target multiple muscle groups to work together to mimic real life/sport related movements and to upkeep muscular endurance.

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

Thursday: Tempo Run

Thursday, September 19th, 2013

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 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

AFTERPerform ABS Finisher

Wednesday: Strength Training Workout

Wednesday, September 18th, 2013

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.

Warm Up – 3 Minute Jog, 1 Minute jumping jacks,  20 Squats no weight, 20 push ups

  1. Bench Press – 5 Reps @ 70-80% 1RM – Increase weight each round – Immediately after Bench Press Perform MAX Reps Push Ups. Perform 4 Sets
  2. Hang Cleans – – 5 Reps @ 70-80% 1RM – Increase weight each round – Immediately after Hang Cleans Perform MAX Reps Inverted Rows. Perform 4 Sets
  3. Walking Lunges with weight – 6 Reps Each Leg @70-80% 1RM – Immediately after Walking Lunges Perform 6 Jump Squats with same weight used on lunges. Perform 4 Sets
  4. Push Press – 5 Reps @70-80% 1RM- Increase weight each round – Immediately after Push Press Perform Shoulder Stabilizers – 15 Reps @5-12 lbs

Tuesday: Speed Training

Tuesday, September 17th, 2013

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 800 Meters
Rest 3 Minutes

Repeat 4-5 Rounds

Need some extra fun? After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

Monday: Endurance Workout

Monday, September 16th, 2013

Upper Body Circuit:

  1. Push Ups – 10
  2. Hold UP Plank Position (aka full push up position at top) – 1 Minute
  3. Shoulder Up and Outs – 1 Minute (lighter weight than normal)
  4. Bench Press – 1 Minute
  5. Bent Over Row -1  Minute

Abs/Core Circuit:

  1. Full Sit Ups – 10 (holding 10 or 15 pound weight to chest)
  2. Russian Twists – 1 Minute (with same weight)
  3. Full Sit Ups – 10 (holding 10 or 15 pound weight to chest)
  4. Russian Twists – 1 Minute (with same weight)

Perform the Upper Body Circuit followed by the Abs Circuit.  Repeat 3 Times.  To clarify, the template is Upper Body, Abs, Upper Body, Abs, Upper Body, Abs

Lower Body Circuit:

  1. Squats with Weight – 1 Minute
  2. Straight Leg Deadlifts – 1 Minute
  3. Lunges (split, Bulgarian, or walking…up to user.) – 2 Minutes with weight (if doing split or Bulgarian switch legs at 1 Minute)
  4. Hamstring Curls on Ball – 1 Minute

Abs/Core Circuit:

  1. Full Sit Ups – 10 (holding 10 or 15 pound weight to chest)
  2. Russian Twists – 1 Minute (with same weight)
  3. Full Sit Ups – 10 (holding 10 or 15 pound weight to chest)
  4. Russian Twists – 1 Minute (with same weight)

Same template as above.  Lower then abs, lower then abs, lower then abs.

Week Preview (9/16-9/22) Workout Routine

Sunday, September 15th, 2013

Workout Routine

Monday– Endurance Training

Tuesday- High Intensity Cardio Training

Wednesday– Strength Training

Thursday – Endurance and Fat Burning Cardio

Friday – Rest

Saturday – Strength Training

Sunday – Endurance Cardio/Fat Burning Cardio

Sunday: Distance and Fat Burning Run

Sunday, September 15th, 2013

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

TOTAL BODY FITNESS

Saturday: Strength Training Workout

Saturday, September 14th, 2013

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!

Friday: Rest and Recovery

Friday, September 13th, 2013

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.

  • Develop Muscular Strength and Endurance, Burn Fat, Lose Unnecessary Weight
  • Increase Muscular Endurance to Develop Toned, Lean Muscle and to Push Harder and Longer on Workouts
  • Increase Cardiorespiratory Performance to Burn Calories to Lose Unwanted Weight and Lower Body Fat Percentage
  • Increase Overall Muscular Strength to Increase Muscular Force
  • Increase Core Strength and Core Endurance
  • Increase Overall Cardiac Output for Improvement in ALL Styles of Cardio (Distance and Speed), Which Will Translate to Increased Performance in Circuit Style Weight Training
  • Increase Joint Strength and Stability in all major joint complexes to focus on Injury Prevention
  • Minor Barbell Complex Training to improve form and technique on multi-planar lifts to target multiple muscle groups to work together to mimic real life/sport related movements and to upkeep muscular endurance.

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