Potential PT #1 – NO Circuit Strength

Stretch/Warm Up

NO CIRCUIT: Rest 90 seconds between exercises

Chest/Triceps/Core:
1. Spider Push Ups - 20 Total (10 each leg)
2. Push Up Kick Outs - 20 Total (10 each leg)
3. Medicine Ball Push Up Ladder - Use at least 4 different medicine balls – Up and Down the ladder once, Rest 60 seconds, Up and down the ladder again
4. Hip Cross Push Ups - 20 Total (10 each leg)
5. Bosu MB Push Ups - 15
6. Bosu Cross Over Push Ups - 20 Total
7. Explosive Push Ups with Bench - 5 Total Explosive Push Ups (Watch Video – Perform 3 push ups, and on the third, explode up – Keep going until 5 Explosive Push Ups are performed)

Back/Bicpes:
1. Regular Pull Ups - 7 Reps x 2 Sets
2. Wide Grip Pull Ups - 7 x 2
3. Chin Ups - 7 x 2
4. BOSU Dumbbell Row - 12 Reps (each arm) x 2 sets
5. Bent Over Rows - 15 Reps x 3 sets
7. Bicep Curls – 7′s - 1 Set

Shoulders:
1. Push Press - 12 Reps x 3 Sets
2. Side Plank Shoulder Raise - 30 seconds each side
3. Shoulder Up and Outs - 10 Reps x 2 Sets

Have a good one!

- Ben

Potential PT #2 – YES Circuit Strength

Stretch/Warm Up

Circuit 3 Times:

1. Regular Pull Ups - 10
2. Dumbbell Bench Press – 12
3. Single Arm Military Press - 10 (both sides)
4. BOSU Dumbbell Row - 10 (each arm)
5. Shoulder Up and Outs - 10 total (each arm)
6. Tricep Push Ups - 20
7. Chin Ups - 6

END CIRCUIT

Abs/Core:

1. Flutter Kicks – 1 Minute
2. Bosu with Twist – 1 Minute
3. Side Plank w/ Hip Raises - 30 seconds each side
4. Plank – 1 Minute
5.  Stability Ball Toe Touches - 1 Minute
6. Flutter Kicks – 1 Minute
7. MB Twists - 1 Minute

Stretch

- K

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Potential PT #1 – Upper Body Circuit

Stretch/Warm Up

Circuit 3 Times:

1. Regular Pull Ups - 10
2. Dumbbell Bench Press – 12
3. Single Arm Military Press - 10 (both sides)
4. BOSU Dumbbell Row - 10 (each arm)
5. Shoulder Up and Outs - 10 total (each arm)
6. Tricep Push Ups - 20
7. Chin Ups - 6

Abs/Core:

1. Flutter Kicks – 1 Minute
2. Bosu with Twist – 1 Minute
3. Side Plank w/ Hip Raises - 30 seconds each side
4. Plank – 1 Minute
5.  Stability Ball Toe Touches - 1 Minute
6. Flutter Kicks – 1 Minute
7. MB Twists - 1 Minute

Stretch

- Ben

Potential PT #2 – Another UB Circuit

Spend exactly 1 minute on each exercise trying to do as many reps as possible in that minute. If able, go full minute without stopping, if you have to pause, take minimal breaks and try and do least about of sets as possible. When you finish going through the circuit one time, break two minutes, and repeat until you’ve completed it 3 or more times.

Circuit 3+ rounds of:

1. Regular Pull Ups

2. Bent Over Rows

3. Kettle Bell Swings (if no kettle bell, use a dumbbell)

4. Push Up Rows

7. Single Arm Military Press (switch arms at 30 second mark)

8. Medicine Ball Push Ups (side to side)

Abs/Core: SEE BEN’S ABOVE

-K

Check out the new exercises.  Enjoy!

1. Push Up Kick Outs

2. Plank Walks

3. Plank on Medicine Ball

4. Medicine Ball Toe Touches

5. Medicine Ball Push Up Ladder (One of the new favorites)

6. Lean Back Knee Tucks

7. Hip Cross Push Ups

8. Explosive Push Ups with Bench

9. Bosu MB Push Ups (These are tough!)

10. Bosu Cross Over Push Ups

- MidwestFit Team

Potential PT #1 – Upper Body Circuit

Stretch/Warm Up

Circuit 3 Times:

1. Regular Pull Ups - 10
2. Dumbbell Bench Press – 12
3. Single Arm Military Press - 10 (both sides)
4. BOSU Dumbbell Row - 10 (each arm)
5. Shoulder Up and Outs - 10 total (each arm)
6. Tricep Push Ups - 20
7. Chin Ups - 6

Abs/Core:

1. Flutter Kicks – 1 Minute
2. Bosu with Twist – 1 Minute
3. Side Plank w/ Hip Raises - 30 seconds each side
4. Plank – 1 Minute
5.  Stability Ball Toe Touches - 1 Minute
6. Flutter Kicks – 1 Minute
7. MB Twists - 1 Minute

Stretch

- Ben

Potential Pt #1 – Circuit with Run and New Exercises!

Circuit 4 Rounds as Quickly as possible of:

1. Dumbbell Bench Press on Ball - 15
2. Hamstring Curls on Ball - 20 with Both Legs, 10 on each leg, 20 on both legs
3. Lunge w/ Curls and Press - 20 Total (Alternate legs on the lunge)
4. Run 400 Meters
5. Stability Ball Hip Rolls - 1 Minute
6. Side Plank Shoulder Raise - 30 seconds each side
7. BOSU Dumbbell Row - 15 each arm
8. Calf Raises - 20 Total (Holding dumbbells in hands to make it more difficult)

Stretch

- Ben

As we said before we are going to continue to add new exercises to our YouTube page that we will also incorporate into our workouts. Here is a list of what we have added today that you can start looking out for in our PT’s:

Tricep Push Ups

Tricep Overhead Press

Staggered Push Ups w/ Hip Extensions

Stability Ball Plank Roll Outs

Stability Ball Hip Rolls

Spider Walk

Side Plank Shoulder Raise

Shoulder Up and Outs

Lunge w/ Curls and Press

Bicep Curls – 7′s

-The MidwestFit Team

Hello there all MidwestFit Community Members!  We wanted to update you on our new exercise videos.  We will be introducing 10 new exercises this week to help keep our workouts fresh and to continue to help MidwestFit get better!  We’ll be implementing some of these new exercises into our PT’s to keep the body guessing and add on to the one of the main focuses of our workout design: Muscle Confusion.  Depending upon our future daily, weekly, and monthly workout designs, we are going to most likely introduce 10 completely new exercises every 2 weeks.  So be sure to keep an eye out for videos on exercises that may seem unfamiliar.

We guarantee you will enjoy them (or the results from them), as they will most certainly be adding to the challenging exercises and workouts we already have.

You can find the exercises here on our MidwestFit YouTube Channel, or the videos will be linked in our daily PT’s.

Go get em!

- MidwestFit Team

Yup, it’s true. In an effort to keep mixing things up, we will soon be adding 40 new exercises to our line of PT’s…Here is a sneak peak:

Okay, the idea wasn’t to just show you exactly what we have coming…Sorry for the teaser. But trust us, you will enjoy…Well, at least the results they bring.

-The MidwestFit Team