Hey there fellow MidwestFitters.  Just wanted to remind you all or anyone new to check out the Rebel Race!  The one we are checking out is in the wonderful state of Indiana on September 24, 2011.  We love supporting local races and challenges, and we love to help get the word out so you all have something fun to sign up for or train for!  For us personally, we have found that we get the most motivated, and the most truly fit when we have a big event to train for and to look forward to.

TheRebel Race is only 44 days away! Hurry up and reserve your spot before it gets sold out.  For a fun idea of what you could be able to participate in, check out this video. www.youtube.com/rebelracellc

Also for some more information check out our previous post, Rebel Race!

Don’t forget, exercise and fitness is supposed to be fun and rewarding.  Our best experiences to hit both of those have come from races and events.  So have fun!

- MidwestFit Team

You know how we like to keep you all updated on any fun events that we are either training for ourselves, or think would be perfect for the style of fitness we all love to do here at MidwestFit?  Well here’s a great one for you!  This bad boy is in Indiana on 9/24/11, so you know we’re excited about it.  It encompasses everything we love here at MidwestFit, some running, some jumping, some climbing, and without a doubt, challening fun.  For anyone who’s been interested in the GORUCK training Ben has been going through, this is a similar event to get all dirty and fun with!

Some quick info about the Rebel Race:

Are you sick of the same routine every week?

Unleash your inner rebel: ditch the coat and tie and free yourself from the daily grind.

Rebel Race is a weekend get-away for athletes that want to run a military style 5k or 15k and then party like there’s no tomorrow!  — it’s the most adrenaline rushing obstacle run ever!

The Rebel Race Series is designed for people feeling the urge to tackle intense obstacles.  From start to finish, Rebel Race’s military style obstacles will have you dashing, barricade-climbing, mud-crawling, rope-swinging and fire-jumping.  Our grueling course forces each rebel to test their physical toughness and mental endurance.  Cross the finish line and bask in the glory with tons of beer, food, live entertainment, and many new friends covered in mud.  Earn the bragging rights!

Here’s the link to the Rebel Race, and if you’re in Indiana and looking for a fun, yet challenging event, give it a look!  They also have Rebel Race’s in different regions, so be on the lookout!

Go Get Em Rebels!

- MidwestFit Team

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

Image via Wikipedia

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

Potential PT #1 – Marine Recon

K posted a new PT of the week called Marine Recon. It is under our section “Previous PTs of the Week” Click on Marine Recon, complete the PT, and feel good that you just completed an awesome workout!

Good luck.

- Ben

Potential PT #1 – Marine Recon

K posted a new PT of the week called Marine Recon. It is under our section “Previous PTs of the Week” Click on Marine Recon, complete the PT, and feel good that you just completed an awesome workout!

Good luck.

- Ben