Potential PT #1 - Tempo Fun

Going to do small tempo runs thrown in with some leg and shoulder work. This workout will be very effective. Take as little time between breaks as possible to keep your heart rate up.
(Remember: ALWAYS consult a doctor before any physical activity program. Be smart. If you have any prior health issues be sure to get approval from a certified professional.)

Warm Up/Stretch

Tempo Run: 15 min.
(Remember: Tempo run means an accelerated pace. This is an uncomfortable but sustainable run. Since it is only 15 minutes, you should be going much faster than marathon pace.)

1. Alternating Lunges 30 x 2 (15 on each leg – hold dumbells in both hands)
2. Weighted Pison Squats 25 x 2 (hold 1 dumbbell in the center of your chest with both hands while performing a prison squat)

Tempo Run 12 min.

Military Press 15 x 3
Shoulder Shrugs 20 x 3
Dumbbell Rows 15 x 3 (each arm)

Tempo Run 10 min.

Flutter Kicks 40 x 2
Double Crunches 30 x 2
Leg Lifts 20 x 2
Bicycles 40 x 2 (count: 1,1,2,2,3,3,etc.)
Crunches 30 x 2
Reverse Crunches 30 x 2

Stretch

- Ben

Potential PT #1 - Tempo Fun

Going to do small tempo runs thrown in with some leg and shoulder work. This workout will be very effective. Take as little time between breaks as possible to keep your heart rate up.
(Remember: ALWAYS consult a doctor before any physical activity program. Be smart. If you have any prior health issues be sure to get approval from a certified professional.)

Warm Up/Stretch

Tempo Run: 15 min.
(Remember: Tempo run means an accelerated pace. This is an uncomfortable but sustainable run. Since it is only 15 minutes, you should be going much faster than marathon pace.)

1. Alternating Lunges 30 x 2 (15 on each leg – hold dumbells in both hands)
2. Weighted Pison Squats 25 x 2 (hold 1 dumbbell in the center of your chest with both hands while performing a prison squat)

Tempo Run 12 min.

Military Press 15 x 3
Shoulder Shrugs 20 x 3
Dumbbell Rows 15 x 3 (each arm)

Tempo Run 10 min.

Flutter Kicks 40 x 2
Double Crunches 30 x 2
Leg Lifts 20 x 2
Bicycles 40 x 2 (count: 1,1,2,2,3,3,etc.)
Crunches 30 x 2
Reverse Crunches 30 x 2

Stretch

- Ben

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Potential PT #1 – Running for Half Marathon Training

Keep on running and training.  You may also substitute running for another cardio activity such as rowing, swimming, or biking.

Stretch

Run 3.5 Miles

Abs/Core:

Plank - 1 minute
Side Plank - 30 seconds (both sides)
Plank – 1 minute
Side Plank – 30 seconds (both sides)

Stretch

- Ben

Potential PT #2 – Strengthen Your Legs

Going to slow down a bit today and concentrate on strengthening your lower body in this workout. A little break from circuit training is nice sometimes.

(NOTE: For the fewer rep exercises make sure you are using a proper amount of weight so that it is challenging)

Thrusters 10 x 3

Leg Extensions 15 x 3

Barbell Squat 5 x 4

Dumbbell Dead Lift 5 x 4

Standing Calf Raises 5 x 4 (Need a calf raise machine)

Walking Lunges 30 x 3

Dumbbell Squat 10 x 3

-K

MIDWESTFIT CHALLENGE: For Potential PT #1: Who can run 3.5 miles the fastest? Send times to midwestfit@gmail.com or post it in comments.

BEST OF 2/9/11:

Jake O. (Fayetteville, NC) – 17:25.00