Posts Tagged ‘midwestfit’

Friday: Run – Moderate Pace

Friday, June 7th, 2013

Nice and simple for Half Marathon Training.  A basic run for 3-4 miles a little below your race pace to work on speed training and distance training both at the same time.

Warm Up – Jog – 5 Minutes – Flutter Kicks 1 Minute – Squats – 20

Run (a little bit slower than race pace) – 3-4 Miles

After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

TOTAL BODY FITNESS

Thursday: Tempo Run

Thursday, June 6th, 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  harder and faster than you normally would on a distance session. 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 – 25 Minutes

Stretch

OR

Stretch/Warm Up

Bike 30 Minutes with Medium Resitance

Time for you to test out our new, FREE Body Weight Workouts eBook!

Wednesday: Cross Training

Wednesday, June 5th, 2013

Cross Training for Cycling or biking or weight training for a half marathon program.  If you would like to perform weight training, perform the endurance workout found HERE

Bike/Cycle

Circuit – 10 Rounds:

1. 1 Minue Seated at Moderate Resistance (Gear 12 on M3 Indoor Cycle or Similar)
2. 1 Minute Standing at High Resitance (Gear 18 on M3 Indoor Cycle or Similar)
3. 1 Minute Seated at Low/Moderate Resistance (Gear 8 on M3 Indoor Cycle or Similar)

Cool down with 5 minute walk

Foam Roll and Stretch

FREE EBOOK! FREE Ab Workouts eBook Use one of our Abs Finishers to top of your workout!

Tuesday: High Intensity Cardio Training

Tuesday, June 4th, 2013

High Intensity Training to help increase your overall cardiorespiratory performance along with your V02Max to help you run faster during distance runs.

Warm Up – 5 Minute Jog – 20 Squats – 20 Push Ups – 1 Minute Flutter Kicks

Run 400 Meters – Rest 2 Minutes
Run 800 Meters – Rest 3 Minutes
Run 400 Meters – Rest 2 Minutes
Run 800 Meters – Rest 3 Mintues
Run 400 Meters – Cool Down walk

Foam roll and stretch

Check out our MidwestFit YouTube Page for Videos!

FREE EBOOK! FREE Ab Workouts eBook

Monday: Cross Training and Weight Training

Monday, June 3rd, 2013

Cross Training and Weight Training to upkeep and build muscle during a half marathon training program.

TOTAL BODY FITNESS

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

No rest during circuits, rest 2-3 minutes between mini circuits. You should fly through this one.

Mini Circuit 1: Circuit 4 Rounds No Rest (may need to lower weight on set 3 or 4 to keep up speed and amount of reps)
1. Dumbbell Bench Press – 15 Reps
2. Barbell Bent Over Row – 15 Reps

Mini Circuit 2: Circuit 4 Rounds No Rest (may need to lower weight on set 3 or 4 to keep up speed and amount of reps)
1. Walking Lunges (with bar on back preferably) – 15 Reps Each Leg or 30 Total
2. Jump Squats – 20 Reps – Body Weight
3. Straight Leg Deadlifts – 15 Reps

Mini Circuit 3: Circuit 4 Rounds No Rest (may need to lower weight on set 3 or 4 to keep up speed and amount of reps)
1. Push Press – 15 Reps
2. Front Shoulder Raises – 15 Reps

Check out our MidwestFit YouTube Page for Videos!

- MidwestFit Team

Half Marathon Training Preview (6/3-6/9)

Sunday, June 2nd, 2013

This week we will highlight how to train for a half marathon.  We will be taking a more aggressive approach to cardiorespiratory training and cross training.  See how well you do in a week dedicated to half marathon training!

Half Marathon Workout Routine

Monday– Cross Training and Endurance Weight Training

Tuesday- High Intensity Cardio

Wednesday– Cross Training – Swim or Weight Training

Thursday – Tempo Run

Friday – Moderate Cardio/Run

Saturday – Rest

Sunday – Distance Run

Sunday: Distance Run

Sunday, June 2nd, 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: Rest and Recovery

Saturday, June 1st, 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

Friday: Run

Friday, May 31st, 2013

Nice and simple for Half Marathon Training.  A basic run for 3-4 miles a little below your race pace to work on speed training and distance training both at the same time.

Warm Up – Jog – 5 Minutes – Flutter Kicks 1 Minute – Squats – 20

Run (a little bit slower than race pace) – 3-4 Miles

After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

TOTAL BODY FITNESS

Thursday: Tempo Run

Thursday, May 30th, 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  harder and faster than you normally would on a distance session. 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

Time for you to test out our new, FREE Body Weight Workouts eBook!

Wednesday: Cross Training

Wednesday, May 29th, 2013

Cross Training for swimming or weight training for a half marathon program.  If you would like to perform weight training, perform the endurance workout found HERE

Warm up - 2 Rounds: 
1. 2x25m freestyle  rest 10 sec
2. 2x25m backstroke  rest 10 sec

Build up – 3 Rounds:
1. 1x50m kick (any stroke) with kickboard
2. 1x50m streamline kick (back or free)

Core:
1. 1x300m freestyle swim  rest 15 sec
2. 1x200m pull (with pull buoy)  rest 30 sec
3. 1x300m freestyle swim  rest 15 sec

Cool down:
1. 2x50m backstroke  rest 10 sec
2. 2x50m breaststroke

Stretch

Tuesday: High Intensity Cardio Training

Tuesday, May 28th, 2013

High Intensity Training to help increase your overall cardiorespiratory performance along with your V02Max to help you run faster during distance runs.

Warm Up – 5 Minute Jog – 20 Squats – 20 Push Ups – 1 Minute Flutter Kicks

Circuit - 3 Rounds: Little to NO Rest:

1. Burpees – 20
2. Flutter Kicks – 1 Minute
3. Run 400 Meters
4. Jump Squats – 20
5. Bicycle Crunches – 1 Minute
6. Plank – 1 Minute
7. Jumping Jacks – 1 Minute
8. Russian Twists – 30 Seconds

Check out our MidwestFit YouTube Page for Videos!

FREE EBOOK! FREE Ab Workouts eBook

Monday: Cross Training and Weight Training

Monday, May 27th, 2013

Cross Training and Weight Training to upkeep and build muscle during a half marathon training program.

TOTAL BODY FITNESS

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

Half Marathon Training Preview (5/27-6/2)

Sunday, May 26th, 2013

This week we will highlight how to train for a half marathon.  We will be taking a more aggressive approach to cardiorespiratory training and cross training.  See how well you do in a week dedicated to half marathon training!

Half Marathon Workout Routine

Monday– Cross Training and Endurance Weight Training

Tuesday- High Intensity Cardio

Wednesday– Cross Training – Swim or Weight Training

Thursday – Tempo Run

Friday – Moderate Cardio/Run

Saturday – Rest

Sunday – Distance Run

Sunday: Fat Burning Cardio

Sunday, May 26th, 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