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

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 6-8 Reps
2. Push Ups – 100 (In as few sets as possible)
3. Incline Dumbbell Bench - 3 Sets of 6-8 Reps
4. Push Ups with Feet up on Bench of other Incline – 50 (In as few sets as possible)

Back/Lats:
1. Barbell Bent Over Row - 3 Sets of 8 Reps
2. Dumbbell Bent Over Rows – 1 Minute x 2 Times (at a low weight)
3. Dumbbell Single Arm Rows – 3 Sets of 8 Reps for each arm
4. Regular Pull Ups - 40 reps (in as few sets as possible)

Shoulders:
1. Push Press - 3 Sets of 8 Reps
2. Shoulder Up and Outs - 2 sets of 20 reps (light weight)
3. Side Plank Shoulder Raise - 30 seconds each side x 2 Times

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

- MidwestFit Team

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Different style of training this week.  We’re going to hit each major muscle group of the body just once this week, but we’re going to hit it hard.  There will 3-4 exercises per muscle group consisting of combinations of strength and endurance exercises that differ between numbers of sets and reps.  Be sure to get it in as much as you can Monday – Thursday, if you do, you’ve earned those 2 rest days later in the week!

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 6-8 Reps – Strength
2. Push Ups – 100 (In as few sets as possible) – Endurance
3. Incline Dumbbell Bench - 3 Sets of 6-8 Reps – Strength
4. 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 8 Reps – Strength
2. Dumbbell Bent Over Rows – 1 Minute x 2 Times (at a low weight) – Endurance
3. Dumbbell Single Arm Rows – 3 Sets of 8 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 8 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

Go Get Em!

- MidwestFit Team

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Potential PT #1 – Breakdown by Muscle Group

Stretch/Warm Up

Chest/Triceps:
1. Spider Push Ups - 20 Total (10 each leg) x 2 Sets
2. Push Up Kick Outs - 20 Total (10 each leg) x 2 Sets
3. Medicine Ball Push Up Ladder - Use at least 4 different medicine balls – Up and Down the ladder once, Rest 60 seconds, Up and down the ladder again
4. Hip Cross Push Ups - 20 Total (10 each leg) x 2 Sets
5. Tricep Push Ups - 25 Total x 3 sets

Shoulders:
1.  Side Plank Shoulder Raise - 30 seconds each side x 2 Times
2. Shoulder Up and Outs - 10 Reps x 2 Sets (Focus on PROPER FORM, which might mean using less weight!)
3.  Single Arm Military Press - 30 seconds each arm by 2 times

Back/Bicpes:
1. Regular Pull Ups - 7 Reps x 2 Sets
2. Chin Ups - 7 x 2
3. BOSU Dumbbell Row - 12 Reps (each arm) x 2 sets
4. Bent Over Rows - 15 Reps x 3 sets
5. Bicep Curls – 7′s - 2 Sets

Abs/Core:
Complete as quickly as possible:

1. Plank for a total of 5 minutes
2. Side Bridge (on both sides) for a total of 2 minutes and 30 seconds

Stretch

- Ben

Potential PT #2 – Upper Body for Time

As Quickly as Possible in as few sets as possible:

30 Handstand Pushups

60 Pull Ups

60 Power Push Ups

50 Kettle Bell Swings

70 Burpees (Squat Thrusts)

Abs:

Full Sit Ups 3 x 25

Flutter Kicks 3 x 35

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

Plank 3 x 1 minute

Side Bridge 2 x 1 minute (both sides)

-K

Potential PT #1 – Upper Body Strength

Get ready for some serious strength gains today!

Stretch/Warm Up

NO CIRCUIT: Rest 90 seconds between exercises

Chest/Triceps/Core:
1. Spider Push Ups - 20 Total (10 each leg)
2. Push Up Kick Outs - 20 Total (10 each leg)
3. Medicine Ball Push Up Ladder - Use at least 4 different medicine balls – Up and Down the ladder once, Rest 60 seconds, Up and down the ladder again
4. Hip Cross Push Ups - 20 Total (10 each leg)
5. Bosu MB Push Ups - 15
6. Bosu Cross Over Push Ups - 20 Total
7. Explosive Push Ups with Bench - 5 Total Explosive Push Ups (Watch Video – Perform 3 push ups, and on the third, explode up – Keep going until 5 Explosive Push Ups are performed)

Back/Bicpes:
1. Regular Pull Ups - 7 Reps x 2 Sets
2. Wide Grip Pull Ups - 7 x 2
3. Chin Ups - 7 x 2
4. BOSU Dumbbell Row - 12 Reps (each arm) x 2 sets
5. Bent Over Rows - 15 Reps x 3 sets
7. Bicep Curls – 7′s - 1 Set

Shoulders:
1. Push Press - 12 Reps x 3 Sets
2. Side Plank Shoulder Raise - 30 seconds each side
3. Shoulder Up and Outs - 10 Reps x 2 Sets

Have a good one!

- Ben

Potential PT #1 – Shoulders and Biceps

1. Thrusters – 80 Pounds – 3 Sets of 12 Repetitions
2. Seated Dumbbell Military Press – 3 sets of 15 reps (Lower weight to work on endurance, so focus on high reps)
3. Handstand Pushups - 3 sets of 6-8 reps
4. Chin Up Pyramid – 1,2,3,4,5,6,7,6,5,4,3,2,1
5. Bicep Blasters - 1 Minute (Use a weight that you will fail before one minute at, then once you fail, immediately drop down to a much lower weight to finish the minute)

Abs/Core:

1. Leg Lifts - 30×2
2. Sit ups - 30×2
3. Flutter Kicks - 25×2 (4-counts)
4. 1/2 Sit ups - 60
5. Plank – 1 minute 2 times

Stretch

- Ben

Happy 4th of July!  A big thanks from us here at MidwestFit for all of those who have served and loved America – Military and Non-Military.  Celebrate accordingly, but do not forget to throw in some time for Fitness! Have a happy 4th of July.

The two PT’s we have posted are from American Special Forces Operators who have given their lives in service of our country.

Potential PT #1 – Murph

This is a PT we found out about a while ago that K and I have done a couple of times.  It was a favorite of a Navy SEAL Lieutenant who was KIA in Afghanistan during an operation to find a top tier terrorist leader.  The account of the mission can be read about in a great book titled “Lone Survivor” by Marcus Luttrell.  Check the book out and I promise you literally will not be able to put it down.

Stretch

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Stretch

If you feel like thats not enough some of the gentleman in a similar line of work as Murph like to do the workout with 20 pound body armor or a 20 pound weighted vest.

- K

Potential PT #2 – Daniel

As quickly as possible:

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Stretch

- Ben

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Potential PT #1 - Tempo Fun

Going to do small tempo runs thrown in with some leg and shoulder work. This workout will be very effective. Take as little time between breaks as possible to keep your heart rate up.
(Remember: ALWAYS consult a doctor before any physical activity program. Be smart. If you have any prior health issues be sure to get approval from a certified professional.)

Warm Up/Stretch

Tempo Run: 15 min.
(Remember: Tempo run means an accelerated pace. This is an uncomfortable but sustainable run. Since it is only 15 minutes, you should be going much faster than marathon pace.)

1. Alternating Lunges 30 x 2 (15 on each leg – hold dumbells in both hands)
2. Weighted Pison Squats 25 x 2 (hold 1 dumbbell in the center of your chest with both hands while performing a prison squat)

Tempo Run 12 min.

Military Press 15 x 3
Shoulder Shrugs 20 x 3
Dumbbell Rows 15 x 3 (each arm)

Tempo Run 10 min.

Flutter Kicks 40 x 2
Double Crunches 30 x 2
Leg Lifts 20 x 2
Bicycles 40 x 2 (count: 1,1,2,2,3,3,etc.)
Crunches 30 x 2
Reverse Crunches 30 x 2

Stretch

- Ben

Potential PT #1 - Tempo Fun

Going to do small tempo runs thrown in with some leg and shoulder work. This workout will be very effective. Take as little time between breaks as possible to keep your heart rate up.
(Remember: ALWAYS consult a doctor before any physical activity program. Be smart. If you have any prior health issues be sure to get approval from a certified professional.)

Warm Up/Stretch

Tempo Run: 15 min.
(Remember: Tempo run means an accelerated pace. This is an uncomfortable but sustainable run. Since it is only 15 minutes, you should be going much faster than marathon pace.)

1. Alternating Lunges 30 x 2 (15 on each leg – hold dumbells in both hands)
2. Weighted Pison Squats 25 x 2 (hold 1 dumbbell in the center of your chest with both hands while performing a prison squat)

Tempo Run 12 min.

Military Press 15 x 3
Shoulder Shrugs 20 x 3
Dumbbell Rows 15 x 3 (each arm)

Tempo Run 10 min.

Flutter Kicks 40 x 2
Double Crunches 30 x 2
Leg Lifts 20 x 2
Bicycles 40 x 2 (count: 1,1,2,2,3,3,etc.)
Crunches 30 x 2
Reverse Crunches 30 x 2

Stretch

- Ben