Potential PT #1 – Timed Run

Stretch/Warm Up

Run 45 Minutes

Stretch

- Ben

Potential PT #2 – Bike/Row/Combo

Bike – 1 hour

OR

Row – 30-40 Minutes

OR

Bike 3o Minutes
Row 15 Minutes

- Stretch

- K

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Potential PT #1 – Low Intensity/Endurance Cardio

1. Bike for 20 Minutes
2. Run for 20 Minutes
3. Row for 15 Minutes

I will personally be running for 45 minutes to an hour today if anyone else is up for that!

Stretch

- Ben

Potential PT #2 – Sprints

Perform 10 sprints at 40 yards a piece

-K

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Since K is in training for the RAGNAR RELAY and I just enjoy Sundy distance runs, we’ll both be doubling up on this one.

HYDRATE

Stretch/Warm Up

Jog or Run 7-10 Miles

Stretch

Hydrate

- MidwestFit Team

Potential PT #1- Run

Stretch/Warm Up

Run 2-4 Miles

Stretch

- Ben

Potential PT #2 – Bike and Row

Stretch/Warm Up

Bike – 15 Minutes w/ Resistance
Row – 15 Minutes for distance

Stretch

- K

Potential PT #1 – Long Run

Stretch/Warm Up

Run 5-7 Miles

Stretch

Have a good Sunday

- Ben

Potential PT #1 – Run and Row Your Boat

Stretch/Warm Up

Run for 25 Minutes
Row for 15 Minutes

Abs/Core:

1. Flutter Kicks - 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks - 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
5. Lean back and hold - 30 Seconds x 3 times (Abs/Lower Back – Fat Burning)
6. Plank – 2 Minutes (Lower Back/Abs – Fat Burning)

- Ben

Words cannot express the emotions that sum up the importance of this day 10 years ago.  Our condolences go out to the families and victims of 9/11, along with all of our amazing military, police, and firefighters who have literally given their all for the United States of America.  A special thanks also goes out to all of those involved with the firefighters, police, and military who continue to sacrifice for the greater good of our country.

Run 5-7 Miles today – Run outside and enjoy the beauty of America today.

Stretch

- Ben

Potential PT #1

Stretch/Warm Up

Run 5 Miles

or

Rest and enjoy the weekend if you’re feeling sore today

- Ben

Potential PT #1 – Bike/Run

Stretch/Warm Up

Bike for 10 Minutes (low intensity)

Run 20 Minutes

Bike for 10 Minutes (High Intensity for 5 minutes, low intensity for 5 minutes)

Abs/Core:

Flutter Kicks – 2 Minutes
Plank – 2 Minutes
Leg Lifts – 2 Minutes
Crunches – 2 Minutes

Stretch

- Ben

Potential PT #1 – Jog/Run

A little different style run today to keep mixing it up.  You don’t see the word jog on MidwestFit too often, so enjoy!

Stretch/Warm Up

Jog .5 Miles (slow pace)
Run 1 Mile (fast pace)
Jog 1 Mile (slow pace)
Run .5 Miles (fastest pace to finish the last .5 miles hard)
Walk .5 Miles

Stretch

- Ben

Potential PT #1 – Timed Run

Stretch/Warm Up

Run for 35-45 Minutes
Don’t worry about mileage today!  Just try to run at your own pace for the total amount of time.  Throw in some hills into your route, or some incline on the treadmill to increase the amount of calories and fat burned.

Stretch/Cool Down (Walk for 5-10 minutes)

- Ben

Potential PT #1 – Run it out

Stretch/Warm Up

Run 5-7 Miles

Circuit 4 Times:

1. Plank – 1 Minute
2. Side Plank w/ Hip Raises - 30 seconds each side

Stretch

- Ben

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Potential PT #2 – Core (Can add to endurance training)

Run through these 2 or 3 times as a circuit:

Stability Ball Plank Roll Outs 1 minute

Stability Ball Toe Touches 12

Stability Ball Hip Rolls 15

Knee Ups 20 (INSTRUCTIONS: Lay flat on your back, raise knees so your thighs and torso are at a 90 degree angle and feet out. Similar to how your legs are when seated. Place hands to your side and keep shoulders slightly off the ground. Then roll your knees slowly towards your chest and then slowly back down. General rule for ab exercises is 3 seconds up, 3 seconds down.)

-K

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Potential PT #1 – Run Forrest, Run

Stretch/Warm Up

Run 4-6 Miles

Abs/Core:

Stability Ball Plank Roll Outs - 1 Minute x 2 Times
Stability Ball Hip Rolls - 2 sets of 20 reps
Bicycle Crunches 1 Minute – 2 Times
Lean back and hold – 30 seconds - 4 times (Read video description if unsure on form!)

Stretch

- Ben

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