Potential PT #1 – Body Weight Circuit Training

Stretch

4 Rounds of:

1. Bosu Push Up – 10
2. Pull Ups – 10 (Round 1 grip = regular Round 2 = Wide Round 3 = Close Round 4 = Chin Up)
3. Medicine Ball Push Up (Side to Side) – 30
4. Run 400 Meters
5. Squat (Prison Squat) – 20
6. Lunges (Alternating) – 24 (12 each leg)

End Circuit

Abs-Core: Complete in as few sets as possible

Leg Levers with Splits – 50
Flutter Kicks – 5 Minutes Total
Crunches – 100
Plank – 4 Minutes Total

Stretch

- Ben

Potential PT #2 – Cardio and Strength Training

Bike 15 minutes or Run 2 miles

Circuit as many rounds as possible in 25 minutes of:

Pull Ups 4

Chin Ups 4

Dips 10

Burpees 10

End Circuit

Bike 10 minutes or run 1.5 miles

-K

Potential PT #1 – Body Weight Circuit Training

Stretch

4 Rounds of:

1. Bosu Push Up – 10
2. Pull Ups – 10 (Round 1 grip = regular Round 2 = Wide Round 3 = Close Round 4 = Chin Up)
3. Medicine Ball Push Up (Side to Side) – 30
4. Run 400 Meters
5. Squat (Prison Squat) – 20
6. Lunges (Alternating) – 24 (12 each leg)

End Circuit

Abs-Core: Complete in as few sets as possible

Leg Levers with Splits – 50
Flutter Kicks – 5 Minutes Total
Crunches – 100
Plank – 4 Minutes Total

Stretch

- Ben

Potential PT #2 – Cardio and Strength Training

Bike 15 minutes or Run 2 miles

Circuit as many rounds as possible in 25 minutes of:

Pull Ups 4

Chin Ups 4

Dips 10

Burpees 10

End Circuit

Bike 10 minutes or run 1.5 miles

-K

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

Potential PT #1 – Lower Body and Cardio

Deadlift 3 x 12

Thrusters 3 x 12

Goblet Squat 3 x 15

Kettle Bell Swings 3 x 20 (do 10, switch arms, do 10)

Lunges (Walking) 2 x 30

Clock Hops 2 x 1 minute

Run 2.5 miles

-K

Potential PT #2 – Half Marathon Training and Running

Since this is week 6 of the Half Marathon Training coupled with all the other exercises we have been doing with MidwestFit, it is generally suggested that during the 6th week of any intense training program (especially for beginners to exercise, or not as advanced runners such as myself) that exercises be tapered down to avoid the possibilities of overtraining and stress fractures (from the high number of miles placed upon the body, joints, and bones) that have the potential to occur.

So this week the running days or running exercises I post will have 2 options, I personally will be running the lower number of miles that I post; however, for the sure to be more advanced runners out there, the higher number of miles I post would be the regular program for the Half Marathon Training.  Then next week the program will pick back up!

Stretch

Run 2-4 miles

Stretch

Have an awesome day.

- Ben

Image by Dalboz17 via Flickr

Going to do a bit of a challenging workout today as well as some cardio. If you are still really sore from the week then resting again today may not be a terrible idea. But if you can get something done. This workout is similar to a Previous PT of the Week called Spartacus…

Spend 2 minutes on each exercise doing as many reps as possible. Once 2 minutes is up, rest for 15 seconds and move on to the next exercise. Once you finish the circuit, rest for 2-3 minutes, then repeat circuit twice.

NOTE: All of these exercises requirement the use of dumbbell(s)

Goblet Squat

Dumbbell Lunge w/ Rotation

Push up and Row

Chin Ups/Reverse Pull Ups

T Push Ups

Single Arm Dumbbell Swing

Mountain Climber

Dumbbell Push Press

Pull Ups

END CIRCUIT

Bike 25 minutes or Run 2.5 miles

-K

I second that workout!  Looks pretty intense and like a good one for today.  Good Luck.

- Ben

Image via Wikipedia

It has been awhile since we have posted one of these…So here we go again…

This workout is featured on MensHealth.com’s fitness page. It is one of the workouts that helped the main character get in shape for his role in a skin tight suit. His trainer? A former Navy SEAL…

Warmup
1 Rowing: 10 minutes, with your average wattage equal to your body weight.

2 Bag sprawl: Jump over a barrier, such as a heavy bag, and then drop and do a pushup. Stand back up and repeat in the other direction. Go for 40 seconds, rest 20 seconds, and repeat four times total.

Workout
3 Pick up a barbell, and don’t put it down until the circuit below is complete. Hedlund did 7 reps of an exercise before moving to the next, resting only after completing the circuit. That’s a huge challenge, so begin by doing the circuit with just 1 rep each (so that’s 7 reps total after doing all seven moves). Rest as needed, and repeat for 15 minutes.

1. Deadlift
2. Row
3. Hang clean
4. Front squat
5. Push press
6. Good morning
7. Back squat

View on MensHealth by clicking here.