Warm Up – Jump Rope 3 Minutes

Plyometric Training is defined as ”exercise involving repeated rapid stretching and contracting of muscles to increase muscle power”. Isometric Training, which is done by holding a muscle or muscle group in a constant state of contraction, is used to recruit more muscle fibers to develop the muscles more fully, and to work on muscle toning/fat burning. Both of which are very excellent training tools for muscle confusion and to keep your body guessing.

Circuit for 10 Minutes with no rest:

1. Isometric Explosive Push Up – Lower body hold for FULL 3 seconds, then explode up – 10 Reps
2. Iso Reverse Lunge with 2 arm Overhead Shoulder Press – 10 total or 5 each leg (Perform backwards lunge, hold for 3 seconds, press both arms up, lower them, then back to starting position)
3. Iso Inverted Row with Elevated Feet – Pull your chest up to bar, hold for 3 seconds, back down – 10 reps
4. Iso Goblet Squats – Down for 3 seconds, back up – 10 reps

End Circuit

Perform 1 Round of the Following:

(Legs)
Jump Squat – 15 Reps x 3 Sets
Wall Sit – 30 seconds
Lunge Jumps – 20 Total (10 each leg – Jump into each lunge) x 3 Sets
Wall Sit – 30 seconds
Leap Frogs – 20
Wall Sit – 30 seconds

Circuit 3 Times:

1. Explosive Push Ups with Bench – 5 Total Explosive Push Ups (Watch Video – Perform 3 push ups, and on the third, explode up – Keep going until 5 Explosive Push Ups are performed)
2. Bicep Curls (Iso) – 15

End Circuit

Jump Rope – 3 Minutes

Stretch

- MidwestFit Team

Note: Be sure to be properly warmed up before performing this PT. This is a style of training that the majority of individuals are not used to. Also if you have any previous joint injuries/lower back injuries you need to be especially careful performing any of the jumps, inverted rows, and explosive push ups. Safety is always the number one priority in any and all exercise programs.

Back at it!

Stretch/Warm Up

Plyometric Training is defined as ”exercise involving repeated rapid stretching and contracting of muscles to increase muscle power”.  Isometric Training, which is done by holding a muscle or muscle group in a constant state of contraction, is used to recruit more muscle fibers to develop the muscles more fully, and to work on muscle toning/fat burning.  Both of which are very excellent training tools for muscle confusion and to keep your body guessing.

Circuit for 10 Minutes with no rest:

1. Isometric Explosive Push Up – Lower body hold for FULL 3 seconds, then explode up – 10 Reps
2. Iso Reverse Lunge with 2 arm Overhead Shoulder Press – 10 total or 5 each leg (Perform backwards lunge, hold for 3 seconds, press both arms up, lower them, then back to starting position)
3. Iso Inverted Row with Elevated Feet – Pull your chest up to bar, hold for 3 seconds, back down – 10 reps
4. Iso Goblet Squats – Down for 3 seconds, back up – 10 reps

End Circuit:

(Legs)
Jump Squat – 15 Reps x 3 Sets
Wall Sit – 30 seconds
Lunge Jumps – 20 Total (10 each leg – Jump into each lunge) x 3 Sets
Wall Sit – 30 seconds
Leap Frogs – 20
Wall Sit – 30 seconds

Circuit 3 Times:

1. Explosive Push Ups with Bench - 5 Total Explosive Push Ups (Watch Video – Perform 3 push ups, and on the third, explode up – Keep going until 5 Explosive Push Ups are performed)
2. Bicep Curls (Iso) – 15

End Circuit

Jump Rope – 5 Minutes

Stretch

- MidwestFit Team

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Note:  Be sure to be properly warmed up and stretched out before performing this PT.  This is a style of training that the majority of individuals are not used to.  Also if you have any previous joint injuries/lower back injuries you need to be especially careful performing any of the jumps, inverted rows, and explosive push ups.  Safety is always the number one priority in any and all exercise programs.

Stretch/Warm Up

Plyometric Training is defined as ”exercise involving repeated rapid stretching and contracting of muscles to increase muscle power”.  Isometric Training, which is done by holding a muscle or muscle group in a constant state of contraction, is used to recruit more muscle fibers to develop the muscles more fully, and to work on muscle toning/fat burning.  Both of which are very excellent training tools for muscle confusion and to keep your body guessing.

Circuit for 10 Minutes with no rest:

1. Isometric Explosive Push Up – Lower body hold for FULL 3 seconds, then explode up – 10 Reps
2. Iso Reverse Lunge with 2 arm Overhead Shoulder Press – 10 total or 5 each leg (Perform backwards lunge, hold for 3 seconds, press both arms up, lower them, then back to starting position)
3. Iso Inverted Row with Elevated Feet – Pull your chest up to bar, hold for 3 seconds, back down – 10 reps
4. Iso Goblet Squats – Down for 3 seconds, back up – 10 reps

End Circuit:

(Legs)
Jump Squat – 15 Reps x 3 Sets
Wall Sit – 30 seconds
Lunge Jumps – 20 Total (10 each leg – Jump into each lunge) x 3 Sets
Wall Sit – 30 seconds
Leap Frogs – 20
Wall Sit – 30 seconds

Circuit 3 Times:

1. Explosive Push Ups with Bench - 5 Total Explosive Push Ups (Watch Video – Perform 3 push ups, and on the third, explode up – Keep going until 5 Explosive Push Ups are performed)
2. Bicep Curls (Iso) – 15

End Circuit

Jump Rope – 5 Minutes

Stretch

- MidwestFit Team

[twitter-follow screen_name='midwestfit' link_color='e42217']

Note:  Be sure to be properly warmed up and stretched out before performing this PT.  This is a style of training that the majority of individuals are not used to.  Also if you have any previous joint injuries/lower back injuries you need to be especially careful performing any of the jumps, inverted rows, and explosive push ups.  Safety is always the number one priority in any and all exercise programs.

Stretch/Warm Up

Plyometric Training is defined as ”exercise involving repeated rapid stretching and contracting of muscles to increase muscle power”.  Isometric Training, which is done by holding a muscle or muscle group in a constant state of contraction, is used to recruit more muscle fibers to develop the muscles more fully, and to work on muscle toning/fat burning.  Both of which are very excellent training tools for muscle confusion and to keep your body guessing.

Circuit for 10 Minutes with no rest:

1. Isometric Explosive Push Up – Lower body hold for FULL 3 seconds, then explode up – 10 Reps
2. Iso Reverse Lunge with 2 arm Overhead Shoulder Press – 10 total or 5 each leg (Perform backwards lunge, hold for 3 seconds, press both arms up, lower them, then back to starting position)
3. Iso Inverted Row with Elevated Feet – Pull your chest up to bar, hold for 3 seconds, back down – 10 reps
4. Iso Goblet Squats – Down for 3 seconds, back up – 10 reps

End Circuit:

(Legs)
Jump Squat – 15 Reps x 3 Sets
Wall Sit – 30 seconds
Lunge Jumps – 20 Total (10 each leg – Jump into each lunge) x 3 Sets
Wall Sit – 30 seconds
Leap Frogs – 20
Wall Sit – 30 seconds

Circuit 3 Times:

1. Explosive Push Ups with Bench - 5 Total Explosive Push Ups (Watch Video – Perform 3 push ups, and on the third, explode up – Keep going until 5 Explosive Push Ups are performed)
2. Bicep Curls (Iso) – 15

End Circuit

Jump Rope – 5 Minutes

Stretch

- MidwestFit Team

[twitter-follow screen_name='midwestfit' link_color='e42217']

Note:  Be sure to be properly warmed up and stretched out before performing this PT.  This is a style of training that the majority of individuals are not used to.  Also if you have any previous joint injuries/lower back injuries you need to be especially careful performing any of the jumps, inverted rows, and explosive push ups.  Safety is always the number one priority in any and all exercise programs.