Complete this 1 time as a circuit…This routine is great for burning fat. Enjoy.

1. Run/Jog 1 mile

2. 30 Lunges (15 each leg)

3. Run/Jog 0.5 miles

4. 20 Squat Jumps

5. Sprint/Run Hard 400 meters (about a quarter mile)

6. 15 Squat Thrusts (Burpees)

Similar to our lower body PT we threw out this week but now we are concentrating on upper body…Enjoy!

Circuit + Finisher

Upper Body Circuit: Perform 5 Sets – Increase weight used each round if possible
If new to this style of training, for the first set use a lighter weight, then try to increase 5-10 pounds total each round if capable.  These exercises are to be completed back to back with no rest during the round. Rest 1-2 Minutes between sets, keep your heart rate up!

1. Pull Ups (Full Extension) 5

2. Spider Push Ups 20

3. Power Clean 8

4. Bicep Blasters 50 (25 each arm)

5. Dumbbell Push Press 20

6. Push Up Rows 10

7. Burpees (Squat Thrusts) 15+

After performing 5 sets:

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)

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

-The MidwestFit Team

Similar to our lower body PT we threw out this week but now we are concentrating on upper body…Enjoy!

Circuit + Finisher

Upper Body Circuit: Perform 5 Sets – Increase weight used each round if possible
If new to this style of training, for the first set use a lighter weight, then try to increase 5-10 pounds total each round if capable.  These exercises are to be completed back to back with no rest during the round. Rest 1-2 Minutes between sets, keep your heart rate up!

1. Pull Ups (Full Extension) 5

2. Spider Push Ups 20

3. Power Clean 8

4. Bicep Blasters 50 (25 each arm)

5. Dumbbell Push Press 20

6. Push Up Rows 10

7. Burpees (Squat Thrusts) 15+

After performing 5 sets:

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)

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

-The MidwestFit Team