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

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.

Stretch

1. Barbell Back Squat - 4 Sets of 5 Reps – Strength
2. Squats – Body Weight – 1 Minute – Endurance
3. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets – Strength
4. Wall Sit – 45 seconds x 2 Times
5. Straight Leg Deadlift - 3 sets of 10 reps
6. Hamstring Curls on Ball - 15 (both legs) – 10 (each leg/single leg) – 15 (both legs)
7. Jump Rope – 5 Minutes

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)

Upper/Midsection
1. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times (Abs/Obliques)
2. Crunches with legs in air - 1 Minute (Abs – Isolation)
3.Bicycle Crunches - 1 Minute (Abs/Hip flexors/extensors)
4. Full Sit Ups - 1 Minute (Abs – full extension)

- MidwestFit Team

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 – Cross Training and Leg Strength

This workout contains two small leg strengthening circuits. The biking is not part of the circuits and is instead the down time between the 2 circuits…

Bike 10 minutes

Circuit 3 times: Goblet Squat 15, Lunges 30, Dead Lift 10

Bike 15 minutes

Circuit 3 times: Thrusters 12, Lunges 30, Push Press 20

Bike 10 minutes

-K

Potential PT #2 – Half Marathon Training

After a week with tapered workouts to be certain we were avoiding overtraining, we are now back on track!  The next 3 weeks are going to be tough with the runs and workouts on top of the half marathon training, but they are also very critical within realms of the training design.

Stretch

Run 4.5 Miles

Abs/Core:

1. Leg Levers (With Splits) – 30 (the splits and leg lift combined is one rep)
2. Medicine Ball Get Ups – 30
3. Full Sit Ups – 30
4. Medicine Ball Twists – 40 Total (Twist 20 times to each side)
5. Plank – 1 Minute and 30 seconds
6. Flutter Kicks – 25 (4 Counts – Counted as 1231, 1232, 1233, 1234, 1235, 1236…)
7. Medicine Ball Twists – 40 Total (Twist 20 times to each side)

Stretch

- Ben