For each exercise, complete 3 sets for 6 to 12 reps at 80% of your 1 Rep Max:
Abs/Core:
Circuit 3-4 times
Crunches (with weight) 20-30 reps
Side Plank 1-1:30 minutes (1 side)
Crunches (no weight) max reps
Side Plank 1-1:30 minutes (other side)
End Circuit
Cardio:
Run/Jog 30 minutes
-The MidwestFit Team
This exercise routine was taken from Men’s health.
It can be found here: Explosive Countdown
“This is a heart- and lung-busting cardio workout that you can do almost anywhere. But we guarantee that you’ll be surprised at how difficult it is. To get the most out of it, add it on to the end of your regular workout. It’s one of the best ways to finish off an exercise session—which will help you finish off the fat, too.
How to do it: Alternate back and forth between the jump squat and the explosive pushup, without resting. In your first round, do 10 repetitions of each exercise. In your second round, do 9 reps. Then do 8 reps in your third round. Work your way down as far as you can go. (If you get to zero, you’re done.) If that’s too hard, go ahead and start with a lower number. If it’s doable, try to raise the reps you start with each time you do the workout.”
-the MidwestFit Team
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Shoulders:
For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible. Use your first set as a benchmark. If you are able to perform 20 repetitons when you are going for 8, then you need to increase your weight significantly. If you are able to get 10 reps, then up your weight used slightly, or leave it the same as the 2nd set will be a bit tougher.
Perform 4 – 8 reps of each set. Perform 3 sets
Alternating Military Press
Shrugs
Inside/Outside Shoulder Rotations
Cardio:
Bike/Elliptical/Other machine you find interesting for 30+ minutes
Abs/Core:
Perform as many as possible. Perform 3-4 rounds.
Weight Crunches
Left Side Plank (1 min +)
Regular Crunches
Right Side Plant (1 min +)
-The MidwestFit Team
Lats/Back:
For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible. Use your first set as a benchmark. If you are able to perform 20 repetitons when you are going for 8, then you need to increase your weight significantly. If you are able to get 10 reps, then up your weight used slightly, or leave it the same as the 2nd set will be a bit tougher.
Perform 4- 8 reps of each set. Perform 3 sets. Having trouble with Pull Ups? Read how to develop pull up strength.
Pull downs (hopefully your gym has a pull down machine, if not then do weighted pull ups)
Single Arm Dumbbell Rows
Narrow Grip Pull Ups
Bent Over Rows
Cardio:
Bike for 30+ minutes
Abs/Core:
Perform as many as possible. Perform 3-4 rounds.
Weight Crunches
Left Side Plank (1 min +)
Regular Crunches
Right Side Plant (1 min +)
-The MidwestFit Team
Happy Monday! If that’s even possible…
Stretch
Run 1 mile (Run this one as though you’re shooting for your best single mile time ever! Do not get to the point of injury, but push yourself)
Regular pullups 3 sets of 6 repetions
Wide pullups 3×6
Underhand (chinup) 3×6
Close grip 3×6
Cliffhangers 2×6
Pushups 3×30
Wide pushups 3×30
Diamond pushups 2×15
Dive bombers 2×10
Abs:
Flutter kicks 40 Situps 50 Leg Lifts 40 Crunches with legs in air seated position 50 Plank/Bridge 1 minute and 30 seconds
Stretch
Enjoy!
- Ben
Happy Monday! If that’s even possible…
Stretch
Run 1 mile (Run this one as though you’re shooting for your best single mile time ever! Do not get to the point of injury, but push yourself)
Regular pullups 3 sets of 6 repetions
Wide pullups 3×6
Underhand (chinup) 3×6
Close grip 3×6
Cliffhangers 2×6
Pushups 3×30
Wide pushups 3×30
Diamond pushups 2×15
Dive bombers 2×10
Abs:
Flutter kicks 40 Situps 50 Leg Lifts 40 Crunches with legs in air seated position 50 Plank/Bridge 1 minute and 30 seconds
Stretch
Enjoy!
- Ben
Lats/Back:
For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible. Use your first set as a benchmark. If you are able to perform 20 repetitons when you are going for 8, then you need to increase your weight significantly. If you are able to get 10 reps, then up your weight used slightly, or leave it the same as the 2nd set will be a bit tougher.
Perform 4- 8 reps of each set. Perform 3 sets. Having trouble with Pull Ups? Read how to develop pull up strength.
Pull downs (hopefully your gym has a pull down machine, if not then do weighted pull ups)
Single Arm Dumbbell Rows
Narrow Grip Pull Ups
Bent Over Rows
Cardio:
Bike for 30+ minutes
Abs/Core:
Perform as many as possible. Perform 3-4 rounds.
Weight Crunches
Left Side Plank (1 min +)
Regular Crunches
Right Side Plant (1 min +)
-The MidwestFit Team
Going to go through these strength workouts again this week, then get back into some full body stuff next week…
Chest:
For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible. Use your first set as a benchmark. If you are able to perform 20 repetitons when you are going for 8, then you need to increase your weight significantly. If you are able to get 10 reps, then up your weight used slightly, or leave it the same as the 2nd set will be a bit tougher.
Perform 4 – 8 reps. Perform 3 times.
DB = Dumbbell
Bench Press
DB Flies
Incline Bench Press
DB Incline Flies
Decline Bench Press
Cardio:
Spend 30 minutes biking or running at a tempo pace
-The MidwestFit Team
Arms:
For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible. Use your first set as a benchmark. If you are able to perform 20 repetitons when you are going for 8, then you need to increase your weight significantly. If you are able to get 10 reps, then up your weight used slightly, or leave it the same as the 2nd set will be a bit tougher.
First…Let’s do extra cardio:
Bike/Run for 20+ minutes
Perform 4- 8 reps of each set. Perform 3 sets.
Hammer Curls
Barbell Curls
Twenty Ones (Bicep Curl 7′s)
Cardio:
Bike/Run for 20+ minutes
-The MidwestFit Team
Shoulders:
For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible. Use your first set as a benchmark. If you are able to perform 20 repetitons when you are going for 8, then you need to increase your weight significantly. If you are able to get 10 reps, then up your weight used slightly, or leave it the same as the 2nd set will be a bit tougher.
Perform 4 – 8 reps of each set. Perform 3 sets
Alternating Military Press
Shrugs
Inside/Outside Shoulder Rotations
Cardio:
Bike/Elliptical/Other machine you find interesting for 30+ minutes
Abs/Core:
Perform as many as possible. Perform 3-4 rounds.
Weight Crunches
Left Side Plank (1 min +)
Regular Crunches
Right Side Plant (1 min +)
-The MidwestFit Team
Another GORUCK Challenge Training for us. Might give this one a shot on top of the core/abs fitness day today, should be a good day!
Stretch/Warm Up
Circuit 4 times: (little to no rest)
1. Walking Lunges with weight/dumbbells – 50 total (25 each leg)
2. Pull Ups - 20 (try to complete in 1-2 sets)
3. Run 800 Meters (throw on that weight vest or carry 20-25 extra pounds with you)
4. Push Ups – 50
5. Walking Reverse Lunges with extra weight/dumbbells – 30 total (15 each leg)
End Circuit
Abs/Core:
Flutter Kicks – 50 (4-counts)
Plank 1 Minute
Flutter Kicks – 40 (4-counts)
Plank 45 Seconds
Flutter Kicks – 30 (4-counts)
Plank 30 seconds
Stretch
- Ben
Potential PT #1 – Upper Body Strengthening Circuit and Run
Stretch
4 Rounds of:
1. Dumbbell Bench Press: 8-12 reps
2. Pullups (Any grip you want to improve on): 7 reps
3. Handstand Pushups: 6 (If Handstand Pushups can’t be done, substitute with standing dumbbell military press. Use a weight for 5-8 reps because this one is going for some strength building)
4. Side to Side Medicine Ball Pushups: 10 Total/5 Each Arm
End Circuit
Run 20 minutes at a faster pace than distance runs – the key is to be working hard, but be able to finish the whole 20 minutes
Stretch
- Ben
Potential PT #2 – 300
Sorry for the late post. The Midwest storms knocked out my power for a bit. But here is my workout…
Perform the exercises in any order. Perform 30 reps for each one. Perform 30 reps per exercise. Complete a total of 300 reps combined.
Jump Squats (Video)
Staggered Push Ups (Video) (The best way to do these, is to set your hands in one position, either left arm forward or right arm forward, then go down and when you “push up” actually push off the ground, quickly reverse hand positioning and repeat. Do this until you reach 30)
Alternating Split Jumps (Video)
Explosive Push Ups (Video)
Prison Squats (Video)
Dive Bomber Push Ups (Video)
Kneeling Rows
Squat Thrusts (Video)
Pull Ups
Sit ups
Remember, 30 reps per exercise. This is not meant to be easy by any means so you may have to change the total reps but try for 300, if you can go back and do more than 300. I suggest doing all the exercises 1 time (for 30 reps) and repeat if you can. Also, remember to use very little rest between exercises. Good luck!
-K
Warm up (slow run/jumping jacks/jump rope)
1. Run 1 Mile
2. Push Ups – 10 at a time. Stay in full upright position in between sets to rest (Hint: While resting, lean on one arm to give the other one a break)
1. – Regular Push Ups
2. – Wide Push Ups
3. – Spider Push Ups
4. – Dive Bomber Push Ups
5. – Diamond Push Ups
3. Farmer’s Walk – 200 Meters (Complete as quickly as possible – if you need to rest, set your weights down, rest with 5 very deep breaths, then pick the weights back up and get going!)
4. Negative Pull Ups – 20 total (resist gravity as much as possible. Exercise should be very slow and controlled)
5. Abs/Core: Complete in as few sets as possible
1. Flutter Kicks – 50 (4-counts)
2. Plank – 1 Minute
3. Leg Lifts with Splits – 40
4. Crunches with legs in air – 60
6. Run 1 Mile
Cool Down (slow walk)
Stretch
- Ben
Warm up (slow run/jumping jacks/jump rope)
1. Run 1 Mile
2. Push Ups – 10 at a time. Stay in full upright position in between sets to rest (Hint: While resting, lean on one arm to give the other one a break)
1. – Regular Push Ups
2. – Wide Push Ups
3. – Spider Push Ups
4. – Dive Bomber Push Ups
5. – Diamond Push Ups
3. Farmer’s Walk – 200 Meters (Complete as quickly as possible – if you need to rest, set your weights down, rest with 5 very deep breaths, then pick the weights back up and get going!)
4. Negative Pull Ups – 20 total (resist gravity as much as possible. Exercise should be very slow and controlled)
5. Abs/Core: Complete in as few sets as possible
1. Flutter Kicks – 50 (4-counts)
2. Plank – 1 Minute
3. Leg Lifts with Splits – 40
4. Crunches with legs in air – 60
6. Run 1 Mile
Cool Down (slow walk)
Stretch
- Ben
In dedication to the tough challenge ahead on October 1st in Dallas. This is another PT dedicated to the GORUCK Challenge that I will be partaking in. Check out the main page for the Go Ruck Challenge and sign up in a city near you! Join the challengers and EARN your patch upon completition of the event. The Go Ruck Challenge is an event you will be extremely proud of to not only participate in, but to complete.
For any hikers or trail runners out there, give this PT a shot!
Stretch
With a 20-30 Pound Weight Vest or Ruck:
Ruck a total of 4 Miles:
- During the 4 Miles - Walk/hike on a combination of trails, grass, concrete, hills, and if possible sand.
- During the 4 Miles – On 4 seperate occassions Run 400 Meters (try to space them out about a mile apart)
- During the 4 Miles – Take a break from the total mileage and run up and down steps or run up and down hills for 7 minutes with no rest
- During the 4 Miles – Complete a total of 200 Push Ups and 200 (4-count) flutter kicks
Stretch
-The MidwestFit Team
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NOTE: Use Extreme Caution and Safety while performing the Go Ruck PT. Anyone with previous joint issues, especially in the KNEES, needs to be very careful. Hauling extra weight, hiking on trails, and running steps/hills can be very stressful on the joints of the lower body. Be smart and use common sense. This is a challenging, but rewarding PT!
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