Potential PT #1 – TBF

Stretch/Warm Up

1. Staggered Push Ups w/ Hip Extensions - 20 total (1o extensions each leg)
2. Lunge w/ Curls and Press - 20 total (10 each leg)
3. Spider Push Ups - 20 Total (10 each leg)
4. Hamstring Curls on Ball - 20 with Both Legs, 10 on each leg, 20 on both legs
5. Plank – 1 Minute and 30 Seconds
6. Side Plank Shoulder Raise - 15 each side
7. Jump Squats - 20
8. Regular Push Ups – 30
9. Side Plank w/ Hip Raises - 30 seconds each side
10. Bicep Curls – 7′s - Read Description on Video
11. Bent Over Rows - 2 sets of 20
12. Medicine Ball Get Ups – 1 Minute
13. Roll Ups – 1 Minute
14. Medicine Ball Twists - 1 Minute

-K

Potential PT #2 – Endurance

1. Regular Push Ups – 50
2. Diamond Push Ups on Bosu – 25
3. Bicep Blasters – 2 times for 1 minute a piece
4. Push Press – 2 sets of 15 reps
5. Kettle Bell Swings Read Description on Video (Can be done with dumbbells) – 1 minute and 30 seconds
6. Full Sit Ups – 40
7. Mountain Climbers – 1 minute and 30 seconds
8. Reverse Crunches – 20
9. Jump Squats – 3 sets of 12 reps
10. Hamstring Curls with Ball - 2 sets of 15
11. Clock Hops – 1 minute
12. Regular Pull Ups – 15
13. Leg Levers - 1 Minute
14. Flutter Kicks – 1 Minute
15. Plank – 1 Minute

Stretch

- Ben

Potential PT #1 – TBF

Stretch/Warm Up

1. Staggered Push Ups w/ Hip Extensions - 20 total (1o extensions each leg)
2. Lunge w/ Curls and Press - 20 total (10 each leg)
3. Spider Push Ups - 20 Total (10 each leg)
4. Hamstring Curls on Ball - 20 with Both Legs, 10 on each leg, 20 on both legs
5. Plank – 1 Minute and 30 Seconds
6. Side Plank Shoulder Raise - 15 each side
7. Jump Squats - 20
8. Regular Push Ups – 30
9. Side Plank w/ Hip Raises - 30 seconds each side
10. Bicep Curls – 7′s - Read Description on Video
11. Bent Over Rows - 2 sets of 20
12. Medicine Ball Get Ups – 1 Minute
13. Roll Ups – 1 Minute
14. Medicine Ball Twists - 1 Minute

-K

Potential PT #2 – Endurance

1. Regular Push Ups – 50
2. Diamond Push Ups on Bosu – 25
3. Bicep Blasters – 2 times for 1 minute a piece
4. Push Press – 2 sets of 15 reps
5. Kettle Bell Swings Read Description on Video (Can be done with dumbbells) – 1 minute and 30 seconds
6. Full Sit Ups – 40
7. Mountain Climbers – 1 minute and 30 seconds
8. Reverse Crunches – 20
9. Jump Squats – 3 sets of 12 reps
10. Hamstring Curls with Ball - 2 sets of 15
11. Clock Hops – 1 minute
12. Regular Pull Ups – 15
13. Leg Levers - 1 Minute
14. Flutter Kicks – 1 Minute
15. Plank – 1 Minute

Stretch

- Ben

Potential PT #1 – Core Circuit and Full Body Supersets

Circuit 2 times:

Stability Ball Toe Touches 20

Stability Ball Hip Rolls 20

Stability Ball Crunches (go nice and slow on way back and up) 25

Leg Levers 20

Medicine Ball Twists 40

End Circuit

Supersets: Perform each pair together, performing 1 set of each exercise back and forth until you have completed 3 total of each.

Bench Press 10 / Bent Over Rows 15

Dumbbell Flies 15 / Upright Rows 15

Kettle Bell Swings 20 / Wall Sit 1 minute

Pull Downs (need a machine or do pull ups if no machine available) 15 / Military Press (Standing)

End Circuit

-K

Potential PT #2 – Total Body Mini Circuits

Stretch/Warm Up

Perform all exercises and circuits with as little rest as possible.  If you need numbers advice on that, attempt to take no breaks during a circuit, and only 1-2 minutes off between circuits

Circuit 2 Times: (Shoulders/Delts, Chest, Triceps, Biceps, Core)

1. Spider Walk - (You might have to improvise something to perform this one, but get the creative side of your brain going!) – Down and Back w/ Push Up on each end until you perform 20 Push Ups
2. Bicep Curls – 7′s

Circuit 2 Times: (Quads, Hamstrings, Calfs, Glutes)

1. Jump Squats - 20
2. Hamstring Curls on Ball - 20

Circuit 2 Times: (Chest, Core, Hip Abductors, Biceps, Triceps, Obliques)

1. Spider Push Ups - 20 Total
2. Bicep Blasters - 1 Minute

Circuit 2 Times: (Quads, Hip Stabilizers – abductors/adductors)

1. Reverse Lunges Walking – Keep moving from one reverse lunge to the next, this works on a lot of balance also. 30 Total or 15 Each Leg
2. Wall Sit – 30 Seconds

Abs/Core:

Circuit 2 Times:

1. Lean back and hold - 30 seconds
2. Stability Ball Toe Touches - 1 Minute
3. Flutter Kicks – 1 Minute
4. Leg Lifts with Splits - 1 Minute
5. Crunches with legs in air - 1 Minute

- Ben

Potential PT #1 – TBF

Stretch/Warm Up

1. Staggered Push Ups w/ Hip Extensions - 20 total (1o extensions each leg)
2. Lunge w/ Curls and Press - 20 total (10 each leg)
3. Spider Push Ups - 20 Total (10 each leg)
4. Hamstring Curls on Ball - 20 with Both Legs, 10 on each leg, 20 on both legs
5. Plank – 1 Minute and 30 Seconds
6. Side Plank Shoulder Raise - 15 each side
7. Jump Squats - 20
8. Regular Push Ups – 30
9. Side Plank w/ Hip Raises - 30 seconds each side
10. Bicep Curls – 7′s - Read Description on Video
11. Bent Over Rows - 2 sets of 20
12. Medicine Ball Get Ups – 1 Minute
13. Roll Ups – 1 Minute
14. Medicine Ball Twists - 1 Minute

-K

Potential PT #2 – Endurance

1. Regular Push Ups – 50
2. Diamond Push Ups on Bosu – 25
3. Bicep Blasters – 2 times for 1 minute a piece
4. Push Press – 2 sets of 15 reps
5. Kettle Bell Swings Read Description on Video (Can be done with dumbbells) – 1 minute and 30 seconds
6. Full Sit Ups – 40
7. Mountain Climbers – 1 minute and 30 seconds
8. Reverse Crunches – 20
9. Jump Squats – 3 sets of 12 reps
10. Hamstring Curls with Ball - 2 sets of 15
11. Clock Hops – 1 minute
12. Regular Pull Ups – 15
13. Leg Levers - 1 Minute
14. Flutter Kicks – 1 Minute
15. Plank – 1 Minute

Stretch

- Ben

Potential PT #1 – Total Body Fitness Test

Use this PT today to help you see what areas of total body fitness you need to work on!

Complete this workout as quickly as possible.

Stretch

1. Regular Push Ups – 50
2. Diamond Push Ups on Bosu – 25
3. Bicep Blasters – 2 times for 1 minute a piece
4. Push Press – 3 sets of 12 reps
5. Kettle Bell Swings Read Description on Video (Can be done with dumbbells) – 1 minute and 30 seconds
6. Full Sit Ups – 40
7. Mountain Climbers – 1 minute and 30 seconds
8. Reverse Crunches – 20
9. Jump Squats – 3 sets of 12 reps
10. Hamstring Curls with Ball - 2 sets of 15
11. Clock Hops – 1 minute
12. Regular Pull Ups – 10,5,10,5,10,5,10
13. Leg Levers - 1 Minute
14. Flutter Kicks – 1 Minute
15. Plank – 1 Minute

Stretch

Go Get Em!

- Ben

Potential PT #1 – Total Body Fitness Test

Use this PT today to help you see what areas of total body fitness you need to work on!

Complete this workout as quickly as possible.

Stretch

1. Regular Push Ups – 50
2. Diamond Push Ups on Bosu – 25
3. Bicep Blasters – 2 times for 1 minute a piece
4. Push Press – 3 sets of 12 reps
5. Kettle Bell Swings Read Description on Video (Can be done with dumbbells) – 1 minute and 30 seconds
6. Full Sit Ups – 40
7. Mountain Climbers – 1 minute and 30 seconds
8. Reverse Crunches – 20
9. Jump Squats – 3 sets of 12 reps
10. Hamstring Curls with Ball - 2 sets of 15
11. Clock Hops – 1 minute
12. Regular Pull Ups – 10,5,10,5,10,5,10
13. Leg Levers - 1 Minute
14. Flutter Kicks – 1 Minute
15. Plank – 1 Minute

Stretch

Go Get It!

- Ben

Potential PT #1 – Total Body Mini Circuits w/ Cardio

If you took a rest day yesterday then this will be a good total body workout for you…

Do 3 rounds of each mini circuit, then do the run listed. When you finish the mini circuit and run, move on to the next mini circuit and run.

(NOTE: When doing the 3 rounds of the mini circuit, remember that the run is only done one time after you have completed all 3 rounds)

Mini Circuit 1:

Power Push Ups 1 minute (Do a push up and when you come up push off the ground. Sometimes clapping while doing this can help to stress pushing off the ground)

Split Jumps 1 minute

Dive Bombers 1 minute

End circuit: Run .5 miles

Mini Circuit 2:

Bicep Blasters 1 minute

Triangle Push Ups 1 minute

Plank Ups 1 minute

End circuit: Sprint 400 meters

Mini Circuit 3:

Prison Squats 1 minute

8-Count Body Builders 1 minute

Bent Over Rows 1 minute

End circuit: Run/Jog 1 mile

-K

Potential PT #2 – Lower Body Circuit

Lower Body Circuit

Stretch (Dynamic)

3 rounds of:

Run 400 meters
12 Jump Squats
Wall Sit 45 seconds
Calf Raises – 20
Hamstring curls with ball – 12

Stretch

- Ben

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Potential PT#1 – Quick and Not Painless

Since it is Friday and a lot of people are excited for the weekend, this workout will be short and explosive. Try and get through it as quickly as possible so you can go enjoy your Friday night, but still feel good that you got a solid workout in.

Pull Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Chin Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Push Up Pyramid 5,10,15,20,25,20,15,10,5 (For an extra challenge you can try doing Bosu Push Ups or Ball Push Ups w/ feet on ball)

Plank 2 minutes

Flutter Kicks 4 x 35

Plank 2 minutes

-K

Potential PT#2 – R&R

Rest and Recover

-Ben

Potential PT #1 – Lower Body and Cardio

Deadlift 3 x 12

Thrusters 3 x 12

Goblet Squat 3 x 15

Kettle Bell Swings 3 x 20 (do 10, switch arms, do 10)

Lunges (Walking) 2 x 30

Clock Hops 2 x 1 minute

Run 2.5 miles

-K

Potential PT #2 – Half Marathon Training and Running

Since this is week 6 of the Half Marathon Training coupled with all the other exercises we have been doing with MidwestFit, it is generally suggested that during the 6th week of any intense training program (especially for beginners to exercise, or not as advanced runners such as myself) that exercises be tapered down to avoid the possibilities of overtraining and stress fractures (from the high number of miles placed upon the body, joints, and bones) that have the potential to occur.

So this week the running days or running exercises I post will have 2 options, I personally will be running the lower number of miles that I post; however, for the sure to be more advanced runners out there, the higher number of miles I post would be the regular program for the Half Marathon Training.  Then next week the program will pick back up!

Stretch

Run 2-4 miles

Stretch

Have an awesome day.

- Ben