TOTAL BODY FITNESS

Super Fun Circuit Day!

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Circuit: 40 Minutes – Finish as much as you can up until the 40 Minute mark, then stop on whatever exercise you are on – Little to No Rest in between exercises or rounds

1. Front Squat- 10
2. Back Squat- 10 (same weight as front squat)
3. Stiff Legged Deadlifts- 10 (same weight as front squat)
4. Walking Lunges – 12 (same weight as front squat)
5. Dumbbell Bench Press – 6-10 Reps
6. Hang Snatch – 6-10 Reps
7. Barbell Bent Over Row (Can use dumbbells) – 6-10 Reps
8. Pull Ups – 6-10 Reps
9. Bosu Push Ups (w/ twist) – 12
10. BOSU Dumbbell Row – 12 (each arm)
11. Plank – 2 Minutes

Stretch/Cool Down

- MidwestFit Team

TOTAL BODY FITNESS

Potential PT #1 – Body Weight

Stretch/Warm Up

Circuit 4 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups (Complete in 1-2 sets as quickly as possible)
3. 40 pushups
4. 50 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 60 Crunches with Legs in Air
7. 30 Leg Lifts

- Ben

Potential PT #2 – Total Body Circuit

Circuit 5 Rounds of:

1. 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
2. Goblet Squat – 15 (with weight)
3. Pull Ups – 15
4. Thrusters - 15
5. Hamstring Curls – 15 on each leg
6. Shoulder Up and Outs – 12
7. Weighted Lunges Walking – 20 each leg (40 total)

Abs/Core:

1. Flutter Kicks – 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts – 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Leg Lifts with Splits – 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
4. Lean back and hold – 30 Seconds x 3 times (Abs/Lower Back – Fat Burning)
5. Plank – 2 Minutes (Lower Back/Abs – Fat Burning)

Stretch

- MidwestFit Team

12′s!

Perform this circuit with little to no rest – 3-4 Rounds – All Exercises 12 Reps

1. Power Push Ups – Push yourself up off of ground (try to clap in between push ups if possible)
2. Side Plank Shoulder Raise- 12 each arm
3. Hamstring Curls on Ball - 12 single legs each leg
4. Lunge w/ Curls and Press – 12 each side (24 total)
5. Front Squat
6. Hang Clean
7. Hang Snatch
8. Power Push Ups
9. BOSU Dumbbell Row – 12 (each arm)
10. 8 Count Body Builders
11. Pull Ups
12. Burpees

Super Fun Circuit Day!

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Circuit: 40 Minutes – Finish as much as you can up until the 40 Minute mark, then stop on whatever exercise you are on – Little to No Rest in between exercises or rounds

1. Front Squat- 10
2. Back Squat- 10 (same weight as front squat)
3. Stiff Legged Deadlifts- 10 (same weight as front squat)
4. Walking Lunges – 12 (same weight as front squat)
5. Dumbbell Bench Press – 6-10 Reps
6. Hang Snatch – 6-10 Reps
7. Barbell Bent Over Row (Can use dumbbells) – 6-10 Reps
8. Pull Ups – 6-10 Reps
9. Bosu Push Ups (w/ twist) – 12
10. BOSU Dumbbell Row – 12 (each arm)
11. Plank – 2 Minutes

Stretch/Cool Down

- MidwestFit Team

Potential PT #1 – Body Weight

Stretch/Warm Up

Circuit 4 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups (Complete in 1-2 sets as quickly as possible)
3. 40 pushups
4. 50 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 60 Crunches with Legs in Air
7. 30 Leg Lifts

- Ben

Potential PT #2 – Total Body Circuit

Circuit 5 Rounds of:

1. 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
2. Goblet Squat – 15 (with weight)
3. Pull Ups – 15
4. Thrusters - 15
5. Hamstring Curls – 15 on each leg
6. Shoulder Up and Outs – 12
7. Weighted Lunges Walking – 20 each leg (40 total)

Abs/Core:

1. Flutter Kicks – 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts – 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Leg Lifts with Splits – 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
4. Lean back and hold – 30 Seconds x 3 times (Abs/Lower Back – Fat Burning)
5. Plank – 2 Minutes (Lower Back/Abs – Fat Burning)

Stretch

- MidwestFit Team

Barbell Complex (Refer HERE for basic directions on complex, just read directions for understanding then follow workout listed today)

4 Sets: 6 Reps of each exercise

Hang Clean
Front Squat
Push Press
Bent Over Row
Straight Leg Dead Lift
Walking Lunges (6 each leg)

In between Sets:

After set 1 – 100 Push Ups – Elevate Feet
After set 2 – 1 Minute Russian Twists – 15 diagonal chops from russian twist position
After set 3 – 50 dips with weight
After set 4 – 1 Minute Bicep Curls – Fast Paced

Circuit: 5 Rounds

1. Jump Squats – 20
2. Flutter Kicks – 1 Minute
3. Wall Sit – 1 Minute
4. Plank – 1 Minute

- MidwestFit Team

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Do these exercises in a row, then repeat the cycle 6 to 8 times. Try and have very little rest between these. So when you have gone through all 6 exercises try and start right back again with push ups, until you complete the proper amount of sets. Once all cycles are completed finish up with abs.

12 Power Pushups (This means push yourself up off the ground when you come up. If it helps, try and clap when you go up)
10 Lunges
10 Inverted Rows (Video)
7 Pull Ups
7 Reverse Pull Ups/Chin Ups
10 Prison Squats

Abs:

Bicycles 40 x 2 (Count: 1,1,2,2,3,3, etc.)
Vertical Leg Crunches 30 x 2
Long Arm Crunches 20 x 2 (Lie on floor/mat like a normal crunch but put hands straight back above your head, one hand on top the other. Then perform a crunch while keep your arms straight and above your head)
Reverse Crunch 30 x 2
Plank 1 min. 30 sec.

- MidwestFit Team

Here’s one of our tougher and more advanced circuits. If done with little to no rest, you should be on the floor after this one!

If unsure how to perform some of the exercises, google them for some quick videos (we haven’t had time to record new videos yet!)

Circuit 4 Times: Little to No Rest

1. Deck Squat – 10 reps
2. Barbell Bent Over Rows – 10 (high weight)
3. Barbell Back Squat – 6 reps (high weight)
4. Barbell Bench Press – 6 (high weight)
5. Barbell Burpees – 8 (these are tough, but a really great exercise, practice these at a low weight first, then use anywhere from 40-80 pounds if possible)
6. Pull Ups – Max Reps

Abs/Core:

1. Flutter Kicks – 1 Minute
2. Bosu with Twist – 1 Minute
3. Side Plank w/ Hip Raises – 30 seconds each side
4. Plank – 1 Minute
5. Stability Ball Toe Touches – 1 Minute
6. Flutter Kicks – 1 Minute
7. MB Twists – 1 Minute

- MidwestFit Team

Super Fun Circuit Day!

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Circuit: 4 Rounds – Little to No Rest in between exercises or rounds

1. Front Squat- 10
2. Back Squat- 10  (same weight as front squat)
3. Stiff Legged Deadlifts- 10  (same weight as front squat)
4. Walking Lunges – 12  (same weight as front squat)
5. Dumbbell Bench Press – 6-10 Reps
6. Hang Snatch – 6-10 Reps
7. Barbell Bent Over Row (Can use dumbbells) - 6-10 Reps
8. Pull Ups – 6-10 Reps
9. Bosu Push Ups (w/ twist) – 12
10. BOSU Dumbbell Row – 12 (each arm)
11. Plank – 2 Minutes
12. Bosu with Twist – 1 Minute

Stretch/Cool Down

- MidwestFit Team

We busted these out a little over a month and a half ago, time to bring them back!  Good luck today.

Potential PT #1 – 21-15-9

This is actually done as a circuit, so be sure to read the whole post first so you correctly understand how to perform this PT.  Go Get Em!

Warm Up – Jump Squats 15, Push Ups 20, Pull Ups 6, Flutter Kicks 30 seconds

21-15-9 reps of: Weights used are suggested, tailor weight up or down as you need.

1. 135 pound bench press OR body weight bench press
2. 95 pound Thrusters  (Use a barbell is possible) 
3. 135 pound Deadlift
4. Full extension Regular Pull Ups

Do these in order listed. So first round should be 21 reps bench press, then 21 reps thrusters, then 21 reps deadlift, then 21 reps pull ups. Then restart at bench press 15 reps and so on.

Complete these reps in as few sets as possible (should be a tough workout, but that’s the point)

Form is critical on all of these lifts especially in the thrusters and deadlifts.  If you are unfamiliar with these lifts or haven’t done them in a while start at a very low weight and do a few reps so you can get your form back, then progress up to desired lifting weight.

Abs/Core:

1. Flutter Kicks - 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks - 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
5. Lean back and hold - 30 Seconds x 3 times (Abs/Lower Back – Fat Burning)
6. Plank – 2 Minutes (Lower Back/Abs – Fat Burning)

Stretch

- Ben

Potential PT #2 – Complex Training

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

Complex Training is meant to use preferably a barbell (can use dumbbells if no access to a barbell) where you use the same amount of weight for each exercise.  You perform it similar to circuit training where you go through each exercise one time (with the determined amount of reps) with no rests between exercises.  Rest 1-2 minuets between sets.  Use very low weight if you need to warm up and practice form first.

Complete all 3 complexes.

Complex 1: 6 Reps per Exercise - Perform 4 Sets – Increase weight used each round if possible
If new to this style of training, for the first set use a 45 pound bar with no extra weight on the side, then try to increase 10-20 pounds total each round if capable.  These exercises are to be completed back to back with no rest during the round.

COMPLEX: 6 Reps – 4 Sets

1. Upright Row
2. Hang Snatch (Form is very important.  Keep the bar close to your body as your bring it up, and stick your head through the lift)
3. Full Back Squat into Overhead Press
4. Hang Snatch
5. Bent Over Rows

Complex 2: 6 Reps per Exercise - Perform 4 Sets – Increase weight used each round if possible

1. Front Barbell Squats
2. Straight Leg Deadlift
3. Back Squat
4. Calf Raises
5. Front Barbell Squats

Complex 3: 6 Reps per Exercise - Perform 4 Sets – Increase weight used each round if possible

1. Deadlift 
2. Bent Over Rows
3. Hang Power Clean 
4. Front Barbell Squats
5. Push Press
6. Back Squat

- Have Fun!

With all of the Personal Programs we’ve been rolling out lately, we figured we’d help throw in a mix of a workout for you all today.  Depending upon the type of program you are following, hit up the strength or the endurane PT below.  Enjoy!

Potential PT #1 – Lower Body Strength Sets

Stretch/Warm Up

1. Deadlift - 3 sets of 6-10 reps
2. Front Barbell Squats - 3 sets of 6 reps (Reps should be tough to reach 6, increase weight each round if need be)
3. Straight Leg Deadlift - 3 sets of 10 reps
4. Weighted Calf Raises – 45 seconds x 3 Times
5. Hamstring Curls on Ball - 10 (both legs) – 10 (each leg/single leg) – 10 more (both legs)
6. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets

Abs/Core:

1. Lean back and hold - 30 Seconds (Abs/Lower Back – Fat Burning)
2. Side Plank w/ Hip Raises - 30 seconds each side x 2 times (Obliques)

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)

Stretch

- Ben

Potential PT #2 – Lower Body Endurance

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

Finisher #2 – Squats
3 Total Rounds: 1 Round = Perform the 6 exercises, rest 90 seconds

1.  Body Weight Jump Squats – 20 seconds
2. Body Weight Squats – 20 seconds
3. Isometric Squat – 30 seconds (Squat down to seated position and hold for 30 seconds)
4. Body Weight Jump Squats – 20 seconds
5. Body Weight Squats 20 seconds
6. Isometric Squat – 30 seconds

Hamstring Curls on Ball - 15 (both legs) – 10 (each leg/single leg) – 15 (both legs) – Repeat 2 Times

Jump Rope – 5 Minutes

Abs/Core:

Circuit 2 times:

Stability Ball Toe Touches 20

Stability Ball Hip Rolls 20

Stability Ball Crunches (go nice and slow on way back and up) 25

Leg Levers 20

Medicine Ball Twists 40

- K

Extreme emphasis on form today!  Best advice for correct form (even we do it) is to perfrom each exercise for 1 set of 10 reps at a very low weight to ensure proper mechanincs and economy of movement per exercise.  If proper form is not taken seriously it could lead to possible injury or extreme soreness because you are not targeting the correct muscles properly.  These exercises are great for overall total body strength and step away from muscle isolation exercises as we try to use a combination of muscle groups for each exercsise, which in most health professional’s opinions is the best way to build true fitness and strength.

Warm Up (light walk/jog for 5 minutes, 10 push ups, 10 squats, 10 calf raises, 5 pull ups, – or similar to get blood flowing and muscles ready)/Stretch

Circuit 5 Rounds: Try to increase weight each set if possible and use a barbell if possible – THIS IS NOT DONE AS A COMPLEX. Each exercise may have different weight used.

1. Straight Leg Deadlift - 6-10 reps
2. Bent Over Rows - 6-10 reps
3. Push Press - 6-10 reps
4. Back Squat – 6-10 reps

END CIRCUIT

Kettle Bell Swings – 30 seconds both arms, 30 seconds each arm, 30 seconds both arms

Stretch

- The MidwestFit Team

Extreme emphasis on form today!  Best advice for correct form (even we do it) is to perfrom each exercise for 1 set of 10 reps at a very low weight to ensure proper mechanincs and economy of movement per exercise.  If proper form is not taken seriously it could lead to possible injury or extreme soreness because you are not targeting the correct muscles properly.  These exercises are great for overall total body strength and step away from muscle isolation exercises as we try to use a combination of muscle groups for each exercsise, which in most health professional’s opinions is the best way to build true fitness and strength.

Warm Up (light walk/jog for 5 minutes, 10 push ups, 10 squats, 10 calf raises, 5 pull ups, – or similar to get blood flowing and muscles ready)/Stretch

Circuit 5 Rounds: Try to increase weight each set if possible and use a barbell if possible – THIS IS NOT DONE AS A COMPLEX. Each exercise may have different weight used.

1. Straight Leg Deadlift - 6-10 reps
2. Bent Over Rows - 6-10 reps
3. Push Press - 6-10 reps
4. Back Squat – 6-10 reps

END CIRCUIT

Kettle Bell Swings – 30 seconds both arms, 30 seconds each arm, 30 seconds both arms

Stretch

- The MidwestFit Team

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

Complex + Finisher

Complex Training is meant to use preferably a barbell (can use dumbbells if no access to a barbell) where you use the same amount of weight for each exercise.  You perform it similar to circuit training where you go through each exercise one time (with the determined amount of reps) with no rests between exercises.  Rest 1-2 minuets between sets.  Use very low weight if you need to warm up and practice form first.

Legplex: 6 Reps per Exercise - Perform 5 Sets – Increase weight used each round if possible
If new to this style of training, for the first set use a 45 pound bar with no extra weight on the side, then try to increase 10-20 pounds total each round if capable.  These exercises are to be completed back to back with no rest during the round.

1. Front Barbell Squats
2. Straight Leg Deadlift
3. Back Squat
4. Calf Raises
5. Front Barbell Squats
6. Walking Lunges (Keep barbell on back – perform 6 lunges on each leg/12 total)

After performing 5 sets:

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

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)

Stretch

- MidwestFit Team

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

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.

1. Barbell Back Squat - 4 Sets of 8 Reps
2. Squats – Body Weight – 1 Minute
3. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets
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