Potential PT #1 – Barbell Complex and Pull Ups

Complex/Circuit 1: 8-10 reps per exercise – Repeat 3 times – Rest 2 Minutes between Sets (Use a barbell if available, if not dumbbells will work.  Videos may have dumbbells, but same movement with barbell.  Use same weight for each exercise, no rest between exercises.)

1. Bent Over Rows
2. Push Press
3. Upright Row
4. Bicep Curls

End Complex/Circuit

Push Up - 5 sets of 25 reps
Regular Pull Ups - 2 sets of 10 reps
Wide Grip Pull Ups - 2 sets of 10 reps
Close Grip Pull Ups – 2 sets of 10 Reps

Abs/Core:

1. Flutter Kicks - 1 Minute x 3 Times
2. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times
3. Crunches with legs in air - 1 Minute
4. Bicycle Crunches - 1 Minute
5. Full Sit Ups - 1 Minute

Potential PT #2 – Core and Weights

Crunches 50

Bent-Leg Knee Raises 25

V-Ups 12 (each side)

Medicine Ball Get Ups 30

Medicine Ball Twist 80 total (40 hits each side)

Circuit 2-3 times:

Bench press 3 x 15

Bent Over Rows 3 x 15

Pull Downs 3 x 15

Upright Row 3 x 15

Bicep Curls (Iso) 3 x 10

Military Press 3 x 15

- K

Potential PT #1 – Upper Body Strength/Weight Training

Stretch/Warm Up

1. Barbell Bench Press – 2 Sets of 6-10 Reps (Essential to pick a weight that you will get a minimum of 6 reps or a maximum of 10 reps as we are going for more overall strength gains today)
2. Dumbbell Bench Press on Ball - 2 Sets of 6-10 Reps (Don’t necessairly need the Ball, just makes you work your core more.  Main idea of exercise is to strengthen Chest/Triceps)
3. Push Press - 4 Sets of 8-12 Reps
4. Pull Ups - 2 Sets of 8 Reps
5. Wide Grip Pull Ups - 2 Sets of 8 Reps
6. Bicep Blasters - 1 Minute x 2 Times
7. Side Plank Shoulder Raise - 30 seconds each side x 2 (each side 2 times)
8. Tricep Push Ups - 2 Sets of 15 Reps

Abs/Core:

1. Flutter Kicks - 1 Minute x 3 Times
2. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times
3. Crunches with legs in air - 1 Minute
4. Bicycle Crunches - 1 Minute
5. Full Sit Ups - 1 Minute

Stretch

- Ben

There has been a new post added under the “Ragnar Relay” section. It can be found under the label “Stuff” at the top of our page or by clicking here. Enjoy!

-The MidwestFit Team

Potential PT #1 – 52 Pickup Version 2

Grab yourself a deck of cards and get ready.  The goal is to complete this as quick as possible.  It will be pretty tough because this involves a lot of muscle endurance, but great if you can keep pushing and keep the heart rate up.  If you reach numbers that you can’t complete on any of the workouts, just do them in as few sets as possible.  This workout will involve upper body, core, and lower body.

Pull Ups and Push Press: Take 17 cards at random and alternate between Pull Ups and Push Press, and perform the number of repetitions of the exercise that is given on the first card, rest for 30 seconds to 1 minute, then do the number performed on the second card. Card 1 = PULL UPS     CARD 2 = PUSH PRESS     CARD 3 = PULL UPS    CARD 4 = PUSH PRESS.     Jack = 11, Q = 12, K = 13, A = 14.

Leg Lifts (With Splits) and Double Sit Ups – Take the next 18 cards (same idea, alternate exercises with each card you randomly choose).  Card 1 = Leg Lifts with splits   Card 2 = Double Sit Ups

Jump Squats and Calf Raises Take the last 17 cards and perform the exercises (alternate with each card) and finish strong!

Stretch

- MidwestFit Team

Potential PT #1 – Tempo Run

Stretch/Warm Up

Run 20-25 Minutes
Run at a pace that is difficult to maintain.  You should be able to run the whole amount of time, but push yourself!

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 #2 – Yasso 800′s

Stretch/Warm Up

Run 800 Meters 3-6 times.
Rest 2-3 Minutes between runs

Abs/Core:

Side Plank w/ Hip Raises 2 x 25 (each side)

Lean Back Feet Raise 2 x 30 seconds

Kettlebell Half Get Ups 2 x 15 (each side) (can also use a dumbbell)

Bicycle Crunches 2 x 40 (count: 1,1,2,2,3,3..etc.)

Stretch

- K

Potential PT #1 – Tempo Run

Stretch/Warm Up

Run 20-25 Minutes
Run at a pace that is difficult to maintain.  You should be able to run the whole amount of time, but push yourself!

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 #2 – Yasso 800′s

Stretch/Warm Up

Run 800 Meters 3-6 times.
Rest 2-3 Minutes between runs

Abs/Core:

Side Plank w/ Hip Raises 2 x 25 (each side)

Lean Back Feet Raise 2 x 30 seconds

Kettlebell Half Get Ups 2 x 15 (each side) (can also use a dumbbell)

Bicycle Crunches 2 x 40 (count: 1,1,2,2,3,3..etc.)

Stretch

- K

Potential PT #1 – 52 Pickup

Grab yourself a deck of cards and get ready.  The goal is to complete this as quick as possible.  It will be pretty tough because this involves a lot of muscle endurance, but great if you can keep pushing and keep the heart rate up.  If you reach numbers that you can’t complete on any of the workouts, just do them in as few sets as possible.

Stretch

Push ups: Take 20 cards at random and perform the number of repetitions of pushups that is given on the first card, rest for 30 seconds to 1 minute, then do the number performed on the second card. Jack = 11, Q = 12, K = 13, A = 14.  (To make this more interesting do the first card regular pushups, second card wide pushups, and third card diamond pushups)

Pull ups: Grab 12 cards at random and do repeptions based on number given per card.  (To add to this one do 1st card regular grip, 2nd card wide grip, 3rd card underhand/chin up)

Walking Lunges: Take the last 20 cards in the deck and perform the number of walking lunges given on the card.

Abs/Core: Flutter kicks: 35×2     Sit ups 30×2     Leg Levers 30×2     Reverse Crunches 15×2      Bicycles 40×2

Stretch

- Ben

Potential PT #1 – Total Body Mini Circuits w/ Cardio

If you took a rest day yesterday then this will be a good total body workout for you…

Do 3 rounds of each mini circuit, then do the run listed. When you finish the mini circuit and run, move on to the next mini circuit and run.

(NOTE: When doing the 3 rounds of the mini circuit, remember that the run is only done one time after you have completed all 3 rounds)

Mini Circuit 1:

Power Push Ups 1 minute (Do a push up and when you come up push off the ground. Sometimes clapping while doing this can help to stress pushing off the ground)

Split Jumps 1 minute

Dive Bombers 1 minute

End circuit: Run .5 miles

Mini Circuit 2:

Bicep Blasters 1 minute

Triangle Push Ups 1 minute

Plank Ups 1 minute

End circuit: Sprint 400 meters

Mini Circuit 3:

Prison Squats 1 minute

8-Count Body Builders 1 minute

Bent Over Rows 1 minute

End circuit: Run/Jog 1 mile

-K

Potential PT #2 – Lower Body Circuit

Lower Body Circuit

Stretch (Dynamic)

3 rounds of:

Run 400 meters
12 Jump Squats
Wall Sit 45 seconds
Calf Raises – 20
Hamstring curls with ball – 12

Stretch

- Ben

Potential PT #1 – Tempo Run and Abs

Tempo Run 25 minutes

Abs:

Plank 1 min

Bosu Sit Ups (perform sit ups while sitting on bosu ball) 3 x 30

Double Crunches 3 x 35

Roll Ups 3 x 10

Plank 1 minute

-K

Potential PT #2 – Cardiorespiratory Trainng

Apologizes for the late post, my internet provider isn’t exactly in the upper echelon when it comes to customer service!

Now that the Mini Marathon Training is over, it will be time for a change up in my basic workout design and schedule.  I will still be blending together a mix of total body fitness, upper and lower body strengthening, circuit training, and cardiorespiratory and endurance training, but the cardio won’t be based around long distance running (Until I find another race to train for!).

Stretch

1. Run 1 mile (at a very accelerated pace)

2. Stationary Bike for 25 Minutes – You’ll want to keep your heart rate up at a proper level.  Target heart rate to reach proper aerobic training is different for each and every individual depending upon, age, sex, weight, height, resting heart rate, and a bunch of other metabolic factors that we obviously can’t select and target for everyone following this PT.  However, the stationary bikes at most gyms have a chart or graph on their bikes for the general population that shows the target heart rate for aerobic exercise, and they should also have on station heart rate monitors for the bikes.  So focus on staying on the upper end of that aerobic chart for at least 15 minutes while on the bike!

3. Run 100 meters (or yards)
Run 400 meters
Run 100 meters

Stretch

- Ben

Potential PT #1 – IU Mini Marathon

Today is the IU Mini Marathon and 5k!

Stretch

Run 13.1 Miles

Stretch

Hydrate

- Ben

Potential PT #1 – Good Luck Boys

Just a quick good luck to Myles and Ben today in the IU Mini! Show ‘em how it’s done!

-K

Potential PT #1 – Rest!

Stretch

Rest

Stretch

Be sure to take it easy today if you’ve been hitting the workouts hard lately.  Rest days are essential to any workout plan, and if not taken seriously can lead to overtraining, which can lead to injuries or set you back from where you even began.  For some of our new community members check out this article on the importance of rest days and an article on over training.

Rest/Overtraining

- Ben and K

Potential PT #1 – Rest!

Stretch

Rest

Stretch

Be sure to take it easy today if you’ve been hitting the workouts hard lately.  Rest days are essential to any workout plan, and if not taken seriously can lead to overtraining, which can lead to injuries or set you back from where you even began.  For some of our new community members check out this article on the importance of rest days and an article on over training.

Rest/Overtraining

- Ben and K

Potential Pt #1 – Sprints and Core

Complete the first part as a circuit. Do 1 round:

Sprint 30 seconds

Jog 1 minute 30 seconds

Sprint 30 seconds

Jog 1 minute 30 seconds

Sprint 30 seconds

Jog 1 minute 30 seconds

Sprint 30 seconds

Jog 1 minute 30 seconds

END CIRCUIT

Complete as circuit. Do 3 rounds:

Single Arm Standing Military Press 20 (each arm)

Goblet Squats 15

Stationary Lunges w/ Dumbbells 30 (15 each leg)

END CIRCUIT

Now do this section as  a circuit. Do 3 rounds:

Kettle Bell Half Get Ups 15 (each side)

Flutter Kicks 35

Double Crunches 30

Roll Ups 10

Plank 1 minute

END CIRCUIT

-K

Potential PT #2 – Half Marathon Training/Core

Stretch

Run 4 miles

Abs/Core:

1. Flutter Kicks – 30 (4 Counts)
2. Medicine Ball Twists – 30 (15 each side) If you pick your feet up off the ground, lean back, and twist quickly, you’ll feel the burn Example
3. Plank – 45 seconds
4. Leg Lifts – 25
5. Medicine Ball Twists – 30 (15 each side)
6. Side Plank – 30 Seconds (both sides)
7. Mountain Climbers – 50 (evil way to end!)

Stretch

- Ben

Potential PT #1 – Murph

Tough workout today, but Mondays, in general, are awful.  You’ll definitely have a sense of accomplishment after this one.

Stretch

Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile

Stretch

Complete the routine as quickly as you can in as few sets as possible.  For an idea I usually do sets of 5 pullups, sets of 15-20 pushups, and sets of 15 for squats.  Then run those miles like you’re in a race!

- Ben

Potential Pt #2 – Row Intervals

Sorry for the late post. Had some medical issues to deal with yesterday and the doc order me to sleep in.

But here is a workout for the day…

Row 250 meters

Dips 3 x 15

Regular Pull Ups 3 x 10

Chin Ups 3 x 10

Row 350 meters

Wide Grips Pull Ups 3 x 7

Push Ups 3 x 20

Parallel Pull Ups 3 x 10

Row 500 meters

-K

MIDWESTFIT CHALLENGE: For Potential PT #1  post times to comments or e-mail midwestfit@gmail.com

Potential PT #1 – Murph

Tough workout today, but Mondays, in general, are awful.  You’ll definitely have a sense of accomplishment after this one.

Stretch

Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile

Stretch

Complete the routine as quickly as you can in as few sets as possible.  For an idea I usually do sets of 5 pullups, sets of 15-20 pushups, and sets of 15 for squats.  Then run those miles like you’re in a race!

- Ben

Potential Pt #2 – Row Intervals

Sorry for the late post. Had some medical issues to deal with yesterday and the doc order me to sleep in.

But here is a workout for the day…

Row 250 meters

Dips 3 x 15

Regular Pull Ups 3 x 10

Chin Ups 3 x 10

Row 350 meters

Wide Grips Pull Ups 3 x 7

Push Ups 3 x 20

Parallel Pull Ups 3 x 10

Row 500 meters

-K

MIDWESTFIT CHALLENGE: For Potential PT #1  post times to comments or e-mail midwestfit@gmail.com