Potential PT #1 – Run

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.

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.5 miles

Stretch

- Ben

Potential PT #2 – Bike Tempo

Stretch/Warm Up

Bike 20 Minutes with Medium Resitance

Stretch

- K

Potential PT #1 – Run

Stretch/Warm Up

Run (fast paced) for 10 Minutes – Rest 3-4 Minutes – Repeat 2-3 times

Stretch

- Ben

Potential PT #2 – Bike or Row

Stretch/Warm Up

Bike for 7 Minutes at a high intensity – Rest 2-3 Minutes – Repeat 3-4 Times

or

Row 800 meters for time – Rest 3-4 Minutes -Repeat 3-4 Times

- K

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Potential PT #1 – Run

Stretch/Warm Up

Run (fast paced) for 10 Minutes – Rest 3-4 Minutes – Repeat 2-3 times

Stretch

- Ben

Potential PT #2 – Bike or Row

Stretch/Warm Up

Bike for 7 Minutes at a high intensity – Rest 2-3 Minutes – Repeat 3-4 Times

or

Row 800 meters for time – Rest 3-4 Minutes -Repeat 3-4 Times

- K

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Potential PT #1 – Run

Run at a moderate pace, shouldn’t be as fast as a tempo run, but shouldn’t be a slow jog either.

Run 3-5 Miles

Abs/Core:
1. Plank - 1 Minute
2. Leg Levers - 1 Minute
3. Reverse Crunches - 25
4. Flutter Kicks – 1 Minute
5. Full Sit Ups – 40
6. Side Plank w/ Hip Raises - 30 seconds each side x 2 times

Stretch

- Ben

Potential PT #2 – Bike

Bike at a moderate pace with moderate intensity

Bike for 30-40 Minutes

Abs/Core:
See Ben’s Above

Stretch

- K

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Potential PT #1 – Run

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.

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.5 miles

Abs/Core:

Flutter Kicks - 100 (4-counts)
Plank – 5 Minutes (as few sets as possible)

Stretch

- Ben

Potential PT #2 – Bike Tempo

Stretch/Warm Up

Bike 20 Minutes with Medium Resitance

Stretch

- K

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Potential PT #1 – Run

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.

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.5 miles

Stretch

- Ben

Potential PT #2 – Bike Tempo

Stretch/Warm Up

Bike 20 Minutes with Medium Resitance

Stretch

- K

Potential PT #1 – Pyramid Run

Stretch/Warm Up

1. Run 200 Meters
2. Run 400 Meters (1/4 mile)
3. Run 800 Meters (1/2 mile)
4. Run 400 Meters
5. Run 200 Meters

Stretch

- Ben

Potential PT #2 – Bike Pyramid

Stretch/Warm Up

Focus today is on speed, not resistance.

1. Bike 1/4 Mile
2. Bike 1/2 Mile
3. Bike 1 Mile
4. Bike 2 Miles
5. Bike 1 Mile
6. Bike 1/2 Mile
7. Bike 1/4 Mile

- K

Potential PT #1 – Short Run

Stretch/Warm Up

Run 35-40 minutes at a moderate pace. Not quite a tempo run, but should be around race pace.

Finisher #4 – Explosive
Perform 10 of exercise one, followed immediately by 10 of exercise two. Next set perform 9 of exercise one, followed immediately by 9 of exercise two.  Continue down until you get to Zero.

1. Body Weight Jump Squat
2. Explosive Push Up (Push yourself up off the ground when performing the push up.  Try to clap in between each push up.)

Stretch

- Ben

Potential PT #2 – Bike

Bike for 45-50 Minutes

- K

Potential PT #1 – Short Run

Stretch/Warm Up

Run 35-40 minutes at a moderate pace. Not quite a tempo run, but should be around race pace.

Finisher #4 – Explosive
Perform 10 of exercise one, followed immediately by 10 of exercise two. Next set perform 9 of exercise one, followed immediately by 9 of exercise two.  Continue down until you get to Zero.

1. Body Weight Jump Squat
2. Explosive Push Up (Push yourself up off the ground when performing the push up.  Try to clap in between each push up.)

Stretch

- Ben

Potential PT #2 – Bike

Bike for 45-50 Minutes

- K

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Potential PT #1 – Short Run

Stretch/Warm Up

Run 20-25 minutes at a moderate pace. Not quite a tempo run, but should be around race pace.

Stretch

- Ben

Potential PT #2 – Ride your bicycle

Bike for 30-35 Minutes

Finisher #1 – Leg Matrix
Perform ONE set of the 4 exercises recording the amount of time it takes to complete the first set.  Rest Double that time, then repeat one more set.

1. Body Weight Squats – 24 Repetitions
2. Body Weight Alternating Lunges – 24 total or 12 each leg
3. Body Weight Split Jumps (Alternating Lunge Jumps) – 24 each leg
4. Body Weight Jump Squats – 12 Reps

- K

Stretch/Warm Up

Option 1:

Run 25 Minutes

Option 2:

Bike 30 Minutes

Option 3:

Row 20 Minutes

Option 4: Combo (try this one if you have a gym – no breaks or rest between exercises)

1. Run 10 Minutes – Run hard!
2. Bike 10 Minutes – Bike Hard with high resistance
3. Row 10 Minutes – Row fast for distance

AFTER CHOSEN OPTION:

Finisher #3 – Upper/Lower
Perform 10 (each arm) of exercise one, followed immediately by 10 of exercise two. Next set perform 9 (each arm) of exercise one, followed immediately by 9 of exercise two.  Continue down until you get to Zero.

1. Single Arm Dumbbell (Kettle Bell) Swings –
2. Squat Thrust –

Stretch

- MidwestFit Team

Potential PT’s

Suicides:
Place a marker 10 Meters (10 yards) out. Then place another marker 20 Meters (20 yards) out.
Run to the first marker, touch it, run back to start point, immediately turn around, run out to the 2nd marker, touch it, then run back to start point.  Rest 30-60 seconds and Repeat.
Run 10-15 Suicides

OR

Bike – 20 seconds max effort followed by 10 seconds of rest. Repeat 8 Times and use resistance with bike.

Stretch

- MidwestFit Team

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Potential PT’s

Suicides:
Place a marker 10 Meters (10 yards) out. Then place another marker 20 Meters (20 yards) out.
Run to the first marker, touch it, run back to start point, immediately turn around, run out to the 2nd marker, touch it, then run back to start point.  Rest 30-60 seconds and Repeat.
Run 10-15 Suicides

OR

Bike – 20 seconds max effort followed by 10 seconds of rest. Repeat 8 Times and use resistance with bike.

Stretch

- MidwestFit Team

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Potential PT #1 – Run

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.

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.5 miles

Abs/Core:

Flutter Kicks - 500 (4-counts)  Enjoy this core workout!

Stretch

- Ben

Potential PT #2 – Bike Tempo

Stretch/Warm Up

Bike 20 Minutes with Medium Resitance

Stretch

- K

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Potential PT #1 – Run

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.

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.5 miles

Abs/Core:

Flutter Kicks - 500 (4-counts)  Enjoy this core workout!

Stretch

- Ben

Potential PT #2 – Bike Tempo

Stretch/Warm Up

Bike 20 Minutes with Medium Resitance

Stretch

- K

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