DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 15 Reps
2. Push Press – 15 Reps
3. Bent Over Row – 15 Reps
4. Shoulder Up and Outs – 15 Reps (at lighter weight)
5. Inverted Rows – 15 Reps
6. Pull Ups – MAX Reps
7. Dips – 10 Reps
8. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

Upper Body Workout

Check out Exercise Videos on our MidwestFit YouTube Page

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 15 Reps
2. Hang Clean – 15 Reps
3. Hang Snatch – 15 Reps
4. Push Press -15 Reps
5. Push Ups – 20
6. Pull Ups – 8
7. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!

Fat Burning Cardio for Weight Loss

Finish off the week with some fat burning, moderate intensity cardio. You should be burning 400-700 Calories on this one while being able to burn fat using it as your main fuel substrate!

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

TOTAL BODY FITNESS

Need help with Speed Training? How to Increase Your Speed is a question that is commonly asked among individual’s new to distance running, and the answer is not running faster on your long runs, but increasing your V02Max with short burst, high intensity interval training.  For example, Running 800 Meters at an increased pace (compared to your race pace and much faster than your race pace), resting, and repeating the exercise bout has been proven to help increase overall speed on distance runs and overall speed in general.

Speed Training

Run 1 Mile
Rest 4-5 Minutes
Run 400 Meters
Rest 2 Minutes

Repeat 2-3 Rounds

Need some extra fun?! After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

Tempo Run for Speed Training

Your running pace should be constant and difficult to maintain. It should not be impossible to reach the 20 minutes, but the point is to push yourself  harder and faster than you normally would on a distance run. This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body strength/endurance all in a short workout.  Speed Training

Stretch/Warm Up

Tempo Run – 25 Minutes or 2.75 miles

Stretch

OR

Stretch/Warm Up

Bike 30 Minutes with Medium Resitance

Fat Burning Cardio for Weight Loss

Finish off the week with some fat burning, moderate intensity cardio. You should be burning 400-700 Calories on this one while being able to burn fat using it as your main fuel substrate!

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

TOTAL BODY FITNESS

Tempo Run for Speed Training

Your running pace should be constant and difficult to maintain. It should not be impossible to reach the 20 minutes, but the point is to push yourself to run harder and faster than you normally would on a distance run. This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body strength/endurance all in a short workout.  Speed Training

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.75 miles

Stretch

OR

Stretch/Warm Up

Bike 30 Minutes with Medium Resitance

How to Increase Your Speed with speed training is a question that is commonly asked among individual’s new to distance running, and the answer is not running faster on your long runs, but increasing your V02Max with short burst, high intensity interval training.  For example, Running 800 Meters at an increased pace (compared to your race pace and much faster than your race pace), resting, and repeating the exercise bout has been proven to help increase overall speed on distance runs and overall speed in general.

Speed Training

Run 1 Mile
Rest 4-5 Minutes
Run 400 Meters
Rest 2 Minutes

Repeat 2-3 Rounds

Need some extra fun?! After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

Fat Burning Cardio for Weight Loss

Finish off the week with some fat burning, moderate intensity cardio. You should be burning 400-700 Calories on this one while being able to burn fat using it as your main fuel substrate!

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

TOTAL BODY FITNESS

Tempo Run for Speed Training

Your running pace should be constant and difficult to maintain. It should not be impossible to reach the 20 minutes, but the point is to push yourself to run harder and faster than you normally would on a distance run. This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body strength/endurance all in a short workout.  Speed Training

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.75 miles

Stretch

OR

Stretch/Warm Up

Bike 30 Minutes with Medium Resitance

Check out this great Cardio Workout! Warm Up – 5 Minute Walk/Jog, 1 Minute Jumping Jacks

Circuit: 3 Rounds – Little to NO Rest!

1. Burpees – 10
2. Run 400 Meters (Fast!) (1/4 Mile)
3. Kettle Bell Swings – 20 (heavy weight)
4. Plank – 1 Minute
5. Flutter Kicks – 1 Minute
6. Run 400 Meters (Fast!)
7. Mountain Climbers – 1 Minute

This should take around 26-36 Minutes – Fly through it!

Check out our MidwestFit YouTube Page for Videos!

- MidwestFit Team

NEED SOME MORE AB WORKOUTS? FREE Ab Workout eBook

Fat Burning Cardio for Weight Loss

Finish off the week with some fat burning, moderate intensity cardio. You should be burning 400-700 Calories on this one while being able to burn fat using it as your main fuel substrate!

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

TOTAL BODY FITNESS

Fat Burning Cardio for Weight Loss

Finish off the week with some fat burning, moderate intensity cardio. You should be burning 400-700 Calories on this one while being able to burn fat using it as your main fuel substrate!

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

TOTAL BODY FITNESS

High Intensity Cardio Workout that will help to increase your V02Max along with your overall cardio training.

Jog 5 minutes

Record amount of time each run takes, note time, rest double, then perform next run

Run 50 – Meters – 100% Speed
Run 100 Meters – 100% Speed
Run 400 Meters – 90% Speed
Run 800 Meters – 80% Speed
Run 400 Meters – 90% Speed
Run 100 Meters – 100% Speed
Run 50 Meters – 100% Speed
Run 800 Meters – 70% Speed

Walk 5 minutes

Stretch

- MidwestFit Team

Fat Burning Cardio for Weight Loss

Finish off the week with some fat burning, moderate intensity cardio. You should be burning 400-700 Calories on this one while being able to burn fat using it as your main fuel substrate!

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

TOTAL BODY FITNESS