For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps. So if a suggestion is 8 reps, the last rep should be tough, but not impossible.

Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

Stretch

Chest/Pecs:
1. Barbell Bench Press – 3 Sets of 5 Reps – Strength
2. Push Ups – 100 (In as few sets as possible) – Endurance
3. Push Ups with Feet up on Bench of other Incline – 50 (In as few sets as possible) – Endurance

Back/Lats:
1. Barbell Bent Over Row – 3 Sets of 5 Reps – Strength
2. Hang Power Clean: 3 Sets of 12 reps – Endurance
3. Dumbbell Single Arm Rows – 3 Sets of 5 Reps for each arm – Strength
4. Regular Pull Ups – 40 reps (in as few sets as possible) – Endurance

Shoulders:
1. Push Press – 3 Sets of 5 Reps Strength
2. Shoulder Up and Outs – 2 sets of 20 reps (light weight) – Endurance
3. Side Plank Shoulder Raise – 30 seconds each side x 2 Times - Endurance

Biceps/Triceps:
1. Bicep Curls – 7′s – 2 Sets
2. Bicep Blasters – 1 Minute x 2 Times (Use a high weight at the beginning that you will not be able to complete a minute with, once you have done as many reps as possible with the high weight, drop the weights, and immediately pick up much lighter weights to finish out the 1 minute – Sterngth at first – Endurance at the end)
3. Overhead Tricep Press – 3 Sets of 10 Reps
4. Tricep Push Ups – 25 Total x 3 sets

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

Go Get Em!

- MidwestFit Team

This one has it all folks, good luck!

Stretch/Warm Up

Barbell Complex (Refer HERE for basic directions on complex, just read directions for understanding then follow workout listed today)

Barbell Complex 3 Sets (Seperate exercises below to be completed between sets):

Complex = 6 reps each exercise, completed back to back

1. Hang Power Clean
2. Push Press
3. Hang Snatch
4.Push Press
5.Hang Power Clean

After 1st set – Complete Russian Twists for 1 Minute.   After 2nd set run 400 meters (1/4 mile).  After 3rd set, push ups for 1 minute.

REST AFTER COMPLETING ALL 3 SETS

NEXT:

Dumbbell Complex: 3 Sets (Similar directions to above) 6 Reps each exercise

1. Lateral/Side Shoulder Raise
2. Front Raise
3. Rear Delt Raise
4. Thrusters 

After 1st set – complete 2 Minute Plank.  After 2nd set, complete 30 burpees.  After 3rd set Complete Bicep Blasters – 1 Minute

REST AFTER COMPLETING ALL 3 SETS

NEXT:

Circuit 3 Rounds: No Rest

1. Box Jumps (18-24 inces) – 20 Reps
2. Straight Leg Deadlift - 12 Reps
3. Wall Sit – 1 Minute

Have fun! (with the results at least)

IF NO ACCESS TO A BARBELL OR NEED A DIFFERENT WORKOUT – CHECK OUT THE SATURDAY WORKOUT FOUND HERE.

Similar to our lower body PT we threw out this week but now we are concentrating on upper body…Enjoy!

Circuit + Finisher

Upper Body Circuit: Perform 5 Sets – Increase weight used each round if possible
If new to this style of training, for the first set use a lighter weight, then try to increase 5-10 pounds total each round if capable.  These exercises are to be completed back to back with no rest during the round. Rest 1-2 Minutes between sets, keep your heart rate up!

1. Pull Ups (Full Extension) 5

2. Spider Push Ups 20

3. Power Clean 8

4. Bicep Blasters 50 (25 each arm)

5. Dumbbell Push Press 20

6. Push Up Rows 10

7. Burpees (Squat Thrusts) 15+

After performing 5 sets:

Abs/Core:

Lower:
1. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)

1. Lean back and hold - 30 Seconds (Abs/Lower Back – Fat Burning)
2. Plank – 1 Minute (Lower Back/Abs – Fat Burning)

Finisher #3 – Upper/Lower
Perform 10 (each arm) of exercise one, followed immediately by 10 of exercise two. Next set perform 9 (each arm) of exercise one, followed immediately by 9 of exercise two.  Continue down until you get to Zero.

1. Single Arm Dumbbell (Kettle Bell) Swings - 
2. Squat Thrust - 

Stretch

-The MidwestFit Team

Similar to our lower body PT we threw out this week but now we are concentrating on upper body…Enjoy!

Circuit + Finisher

Upper Body Circuit: Perform 5 Sets – Increase weight used each round if possible
If new to this style of training, for the first set use a lighter weight, then try to increase 5-10 pounds total each round if capable.  These exercises are to be completed back to back with no rest during the round. Rest 1-2 Minutes between sets, keep your heart rate up!

1. Pull Ups (Full Extension) 5

2. Spider Push Ups 20

3. Power Clean 8

4. Bicep Blasters 50 (25 each arm)

5. Dumbbell Push Press 20

6. Push Up Rows 10

7. Burpees (Squat Thrusts) 15+

After performing 5 sets:

Abs/Core:

Lower:
1. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)

1. Lean back and hold - 30 Seconds (Abs/Lower Back – Fat Burning)
2. Plank – 1 Minute (Lower Back/Abs – Fat Burning)

Finisher #3 – Upper/Lower
Perform 10 (each arm) of exercise one, followed immediately by 10 of exercise two. Next set perform 9 (each arm) of exercise one, followed immediately by 9 of exercise two.  Continue down until you get to Zero.

1. Single Arm Dumbbell (Kettle Bell) Swings - 
2. Squat Thrust - 

Stretch

-The MidwestFit Team

Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

Complex Training is meant to use preferably a barbell (can use dumbbells if no access to a barbell) where you use the same amount of weight for each exercise.  You perform it similar to circuit training where you go through each exercise one time (with the determined amount of reps) with no rests between exercises.  Rest 2 minuets between sets.  Use very low weight if you need to warm up and practice form first.

6 Reps per Exercise - Perform 5 Sets – Increase weight used each round if possible
If new to this style of training, for the first set use a 45 pound bar with no extra weight on the side, then try to increase 10-20 pounds total each round if capable.  These exercises are to be completed back to back with no rest during the round.

COMPLEX: 6 Reps – 4 Sets

1. Upright Row

2. Hang Snatch (Form is very important.  Keep the bar close to your body as your bring it up, and stick your head through the lift)

3. Full Back Squat into Push Press

4. Hang Snatch

5. Bent Over Rows

Example Sets:

Set 1: 45 lbs.

Set 2: 55 lbs.

Set 3: 65 lbs.

Set 4: 75 lbs.

Bench Press (Barbell or Dumbbell) – 4 Sets of 6-10 Reps
Pull Ups - 4 Sets of 8 Reps

-The MidwestFit Team

FOLLOW US ON TWITTER!

[twitter-follow screen_name='MidwestFit' link_color='e42217']

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

Reverse Flys

Shrugs

Front Raises

Side Raises 

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

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

Hip Press

Cardio:

Spend 30 minutes biking or running at a tempo pace

-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

Warm up (slow run/jumping jacks/jump rope)

Stretch 

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)

Stretch 

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

[twitter-follow screen_name='MidwestFit' link_color='e42217']

[twitter-follow screen_name='GORUCKChallenge' link_color='e42217']

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!

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

[twitter-follow screen_name='MidwestFit' link_color='e42217']

[twitter-follow screen_name='GORUCKChallenge' link_color='e42217']

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!

We are going to be posting a few of these workouts every so often for those who are interested in training for an event like the GORUCK Challenge. These workouts will be stored on the left-hand side of our page under the “GORUCK Challenge” link.

For more information on what a GORUCK Challenge is or how you can participate, please visit http://goruckchallenge.com/

GORUCK CHALLENGE TRAINING PART #1