Potential PT #1 – TBF

Stretch/Warm Up

1. Staggered Push Ups w/ Hip Extensions - 20 total (1o extensions each leg)
2. Lunge w/ Curls and Press - 20 total (10 each leg)
3. Spider Push Ups - 20 Total (10 each leg)
4. Hamstring Curls on Ball - 20 with Both Legs, 10 on each leg, 20 on both legs
5. Plank – 1 Minute and 30 Seconds
6. Side Plank Shoulder Raise - 15 each side
7. Jump Squats - 20
8. Regular Push Ups – 30
9. Side Plank w/ Hip Raises - 30 seconds each side
10. Bicep Curls – 7′s - Read Description on Video
11. Bent Over Rows - 2 sets of 20
12. Medicine Ball Get Ups – 1 Minute
13. Roll Ups – 1 Minute
14. Medicine Ball Twists - 1 Minute

-K

Potential PT #2 – Endurance

1. Regular Push Ups – 50
2. Diamond Push Ups on Bosu – 25
3. Bicep Blasters – 2 times for 1 minute a piece
4. Push Press – 2 sets of 15 reps
5. Kettle Bell Swings Read Description on Video (Can be done with dumbbells) – 1 minute and 30 seconds
6. Full Sit Ups – 40
7. Mountain Climbers – 1 minute and 30 seconds
8. Reverse Crunches – 20
9. Jump Squats – 3 sets of 12 reps
10. Hamstring Curls with Ball - 2 sets of 15
11. Clock Hops – 1 minute
12. Regular Pull Ups – 15
13. Leg Levers - 1 Minute
14. Flutter Kicks – 1 Minute
15. Plank – 1 Minute

Stretch

- Ben

Potential PT #1 – TBF

Stretch/Warm Up

1. Staggered Push Ups w/ Hip Extensions - 20 total (1o extensions each leg)
2. Lunge w/ Curls and Press - 20 total (10 each leg)
3. Spider Push Ups - 20 Total (10 each leg)
4. Hamstring Curls on Ball - 20 with Both Legs, 10 on each leg, 20 on both legs
5. Plank – 1 Minute and 30 Seconds
6. Side Plank Shoulder Raise - 15 each side
7. Jump Squats - 20
8. Regular Push Ups – 30
9. Side Plank w/ Hip Raises - 30 seconds each side
10. Bicep Curls – 7′s - Read Description on Video
11. Bent Over Rows - 2 sets of 20
12. Medicine Ball Get Ups – 1 Minute
13. Roll Ups – 1 Minute
14. Medicine Ball Twists - 1 Minute

-K

Potential PT #2 – Endurance

1. Regular Push Ups – 50
2. Diamond Push Ups on Bosu – 25
3. Bicep Blasters – 2 times for 1 minute a piece
4. Push Press – 2 sets of 15 reps
5. Kettle Bell Swings Read Description on Video (Can be done with dumbbells) – 1 minute and 30 seconds
6. Full Sit Ups – 40
7. Mountain Climbers – 1 minute and 30 seconds
8. Reverse Crunches – 20
9. Jump Squats – 3 sets of 12 reps
10. Hamstring Curls with Ball - 2 sets of 15
11. Clock Hops – 1 minute
12. Regular Pull Ups – 15
13. Leg Levers - 1 Minute
14. Flutter Kicks – 1 Minute
15. Plank – 1 Minute

Stretch

- Ben

Potential PT #1 – Core Circuit and Full Body Supersets

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

End Circuit

Supersets: Perform each pair together, performing 1 set of each exercise back and forth until you have completed 3 total of each.

Bench Press 10 / Bent Over Rows 15

Dumbbell Flies 15 / Upright Rows 15

Kettle Bell Swings 20 / Wall Sit 1 minute

Pull Downs (need a machine or do pull ups if no machine available) 15 / Military Press (Standing)

End Circuit

-K

Potential PT #2 – Total Body Mini Circuits

Stretch/Warm Up

Perform all exercises and circuits with as little rest as possible.  If you need numbers advice on that, attempt to take no breaks during a circuit, and only 1-2 minutes off between circuits

Circuit 2 Times: (Shoulders/Delts, Chest, Triceps, Biceps, Core)

1. Spider Walk - (You might have to improvise something to perform this one, but get the creative side of your brain going!) – Down and Back w/ Push Up on each end until you perform 20 Push Ups
2. Bicep Curls – 7′s

Circuit 2 Times: (Quads, Hamstrings, Calfs, Glutes)

1. Jump Squats - 20
2. Hamstring Curls on Ball - 20

Circuit 2 Times: (Chest, Core, Hip Abductors, Biceps, Triceps, Obliques)

1. Spider Push Ups - 20 Total
2. Bicep Blasters - 1 Minute

Circuit 2 Times: (Quads, Hip Stabilizers – abductors/adductors)

1. Reverse Lunges Walking – Keep moving from one reverse lunge to the next, this works on a lot of balance also. 30 Total or 15 Each Leg
2. Wall Sit – 30 Seconds

Abs/Core:

Circuit 2 Times:

1. Lean back and hold - 30 seconds
2. Stability Ball Toe Touches - 1 Minute
3. Flutter Kicks – 1 Minute
4. Leg Lifts with Splits - 1 Minute
5. Crunches with legs in air - 1 Minute

- Ben

Potential PT #1 – TBF

Stretch/Warm Up

1. Staggered Push Ups w/ Hip Extensions - 20 total (1o extensions each leg)
2. Lunge w/ Curls and Press - 20 total (10 each leg)
3. Spider Push Ups - 20 Total (10 each leg)
4. Hamstring Curls on Ball - 20 with Both Legs, 10 on each leg, 20 on both legs
5. Plank – 1 Minute and 30 Seconds
6. Side Plank Shoulder Raise - 15 each side
7. Jump Squats - 20
8. Regular Push Ups – 30
9. Side Plank w/ Hip Raises - 30 seconds each side
10. Bicep Curls – 7′s - Read Description on Video
11. Bent Over Rows - 2 sets of 20
12. Medicine Ball Get Ups – 1 Minute
13. Roll Ups – 1 Minute
14. Medicine Ball Twists - 1 Minute

-K

Potential PT #2 – Endurance

1. Regular Push Ups – 50
2. Diamond Push Ups on Bosu – 25
3. Bicep Blasters – 2 times for 1 minute a piece
4. Push Press – 2 sets of 15 reps
5. Kettle Bell Swings Read Description on Video (Can be done with dumbbells) – 1 minute and 30 seconds
6. Full Sit Ups – 40
7. Mountain Climbers – 1 minute and 30 seconds
8. Reverse Crunches – 20
9. Jump Squats – 3 sets of 12 reps
10. Hamstring Curls with Ball - 2 sets of 15
11. Clock Hops – 1 minute
12. Regular Pull Ups – 15
13. Leg Levers - 1 Minute
14. Flutter Kicks – 1 Minute
15. Plank – 1 Minute

Stretch

- Ben

Potential PT #1 – Lower Body Strengtheing

Stretch/Warm Up

NOT A Circuit

1. Walking Lunges (Holding extra weight) – 80 Total – 40 each leg
2. Hamstring Curls on Ball - 30 Seconds x 3 Times
3. Calf Raises (Holding Extra Weight) – 45 Seconds x 3 Times
4. Jump Squats - 15 Reps x 3 Sets
5. Straight Leg Deadlift - 15 x 3
6. Deadlift - 15 x 3
7. Wall Sit – 30 seconds x 3 times

Stretch

- K

Potential PT #2 -Rest

Tomorrow I have the GORUCK Challenge - I will be resting and carbloading in preperation for this beast! 

- Ben

Potential PT #1 – LB Circuit

Stretch/Warm Up

Circuit 4 Times:

1. Front Barbell Squats - 15 (can use dumbbells if needed – go for 115-135 pounds of weight if anyone needs an idea for a goal)
2. Straight Leg Deadlift - 15
3. Calf Raises - 45 seconds – Fast
4. Run 200 Meters (1/8 Mile)
5. Walking Lunges (Holding extra weight) 40 total (20 each leg)

End Circuit

Abs/Core:

1. Flutter Kicks - 100 (4-counts)
2. Lean Back Knee Tucks - 1 Minute
3. Stability Ball Toe Touches - 1 Minute
4. Leg Lifts with Splits - 1 Minute
5. Side Plank – 45 seconds (each side)

- Ben

Potential PT #2 – Core Circuit and Full Body Supersets

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

End Circuit

Supersets: Perform each pair together, performing 1 set of each exercise back and forth until you have completed 3 total of each.

Bench Press 10 / Bent Over Rows 15

Dumbbell Flies 15 / Upright Rows 15

Kettle Bell Swings 20 / Wall Sit 1 minute

Pull Downs (need a machine or do pull ups if no machine available) 15 / Military Press (Standing)

End Circuit

-K

Potential PT #1 – Leg/Core Strength

I apologize in advance, some of these exercises do not have videos yet, but check out the descriptions, getting creative today.  If any questions, leave a comment and I’ll get to it as soon as I can!

Stretch/Warm Up

1. Goblet Squats - 3 sets of 12 reps (with weight)
2. Walking Lunges with weight/dumbbells – 40 total (20 each leg)
3. Hamstring Curls on Ball - 3 sets of 15 reps
4. Jump Rope (or hop in place if no rope) – 5 Minutes straight – Stay on your toes to work the calf muscles
5. Wall Sit – 30 seconds – 2 times (Put your back against a wall and come down to a full seated position and hold)
6. Straigh Leg Dead Lift – 3 sets of 20 reps (Instruction)
7. Lunge Holds – 30 seconds each leg (Perform a lunge and hold the downward position for 30 seconds, then switch legs)
8. Stability Ball Hip Rolls - 3 sets of 15 reps

Lower Core/Upper Legs: 5 Minutes

1. Flutter Kicks – 1 Minute
2. Leg Lifts with Splits - 1 Minute
3. Stability Ball Toe Touches - 1 Minute
4. Leg Lifts - 1 Minute
5. Mountain Climbers - 1 Minute

Stretch

- Ben

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Potential PT #2 – Alternate Leg/Core Workout

Super-sets:

Perform the pairs back to back completing 3 sets of each, 1 at a time. When you finish both exercises 3 times, break for a minute, then move onto next super-set. 

Squat 10/Leg Extensions (machine) 15

Weighted Lunges 20/Leg Curls (machine) 15

Kettle bell Swings 20/Thrusters 15

Clock Hops 1 minute/Leap Frogs 20

Core: Circuit 2 times

Kettlebell Half Get Ups 2 x 15 (each side) (can also use a dumbbell)

Bicycle Crunches 1 Minute – 2 Times

Lean back and hold – 30 seconds - 4 times (Read video description if unsure on form!)

Side Plank w/ Hip Raises - 30 seconds each side

Plank – 1 Minute

Stability Ball Toe Touches - 1 Minute

-K

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Potential PT #1 – Total Body Fitness Test

Use this PT today to help you see what areas of total body fitness you need to work on!

Complete this workout as quickly as possible.

Stretch

1. Regular Push Ups – 50
2. Diamond Push Ups on Bosu – 25
3. Bicep Blasters – 2 times for 1 minute a piece
4. Push Press – 3 sets of 12 reps
5. Kettle Bell Swings Read Description on Video (Can be done with dumbbells) – 1 minute and 30 seconds
6. Full Sit Ups – 40
7. Mountain Climbers – 1 minute and 30 seconds
8. Reverse Crunches – 20
9. Jump Squats – 3 sets of 12 reps
10. Hamstring Curls with Ball - 2 sets of 15
11. Clock Hops – 1 minute
12. Regular Pull Ups – 10,5,10,5,10,5,10
13. Leg Levers - 1 Minute
14. Flutter Kicks – 1 Minute
15. Plank – 1 Minute

Stretch

Go Get Em!

- Ben

Happy 4th of July!  A big thanks from us here at MidwestFit for all of those who have served and loved America – Military and Non-Military.  Celebrate accordingly, but do not forget to throw in some time for Fitness! Have a happy 4th of July.

The two PT’s we have posted are from American Special Forces Operators who have given their lives in service of our country.

Potential PT #1 – Murph

This is a PT we found out about a while ago that K and I have done a couple of times.  It was a favorite of a Navy SEAL Lieutenant who was KIA in Afghanistan during an operation to find a top tier terrorist leader.  The account of the mission can be read about in a great book titled “Lone Survivor” by Marcus Luttrell.  Check the book out and I promise you literally will not be able to put it down.

Stretch

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Stretch

If you feel like thats not enough some of the gentleman in a similar line of work as Murph like to do the workout with 20 pound body armor or a 20 pound weighted vest.

- K

Potential PT #2 – Daniel

As quickly as possible:

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Stretch

- Ben

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Potential PT #1 – Total Body Fitness Test

Use this PT today to help you see what areas of total body fitness you need to work on!

Complete this workout as quickly as possible.

Stretch

1. Regular Push Ups – 50
2. Diamond Push Ups on Bosu – 25
3. Bicep Blasters – 2 times for 1 minute a piece
4. Push Press – 3 sets of 12 reps
5. Kettle Bell Swings Read Description on Video (Can be done with dumbbells) – 1 minute and 30 seconds
6. Full Sit Ups – 40
7. Mountain Climbers – 1 minute and 30 seconds
8. Reverse Crunches – 20
9. Jump Squats – 3 sets of 12 reps
10. Hamstring Curls with Ball - 2 sets of 15
11. Clock Hops – 1 minute
12. Regular Pull Ups – 10,5,10,5,10,5,10
13. Leg Levers - 1 Minute
14. Flutter Kicks – 1 Minute
15. Plank – 1 Minute

Stretch

Go Get It!

- Ben

Potential PT #1 – Lower Body Circuit Training and Strengthening

Stretch

3 Rounds as quickly as possible of:

1. Sumo Squat – 15 (Body weight)
2. Hamstring Curls on Ball – 12
3. Walking Lunges – 24 Total (12 each leg)
4. Calf Raises - 20 Total (Holding dumbbells in hands to make it more difficult)

END CIRCUIT

Try to complete this next series with little to no rest

Jump Squat – 30 seconds
Wall Sit – 30 seconds
Lunge Jumps – 30 seconds (Jump into each lunge)
Wall Sit – 30 seconds
Leap Frogs – 30 seconds (These are tough!)
Wall Sit – 30 seconds

Stretch

- Ben

Potential PT #1 – Strengthening and Total Body Fitness

Stretch

4 Rounds as quickly as you can of:

1. Side jump w/ push up – (Find a box or a bench, stand sideways next to it, jump laterally over it, perform a pushup, then repeat by jumping to other side and performing pushup) Do a total of 10 jumps and pushups per round
2. Lunges (Walking) – Holding dumbbells down by sides in each hand. – 20 Total (10 each leg)
3. Bosu Push Up with Twist – Perform 12 Push Ups total and 6 Twists to each side (Exercise can also be performed on ground if no Bosu)
4. Thrusters – 10
5. Pull Up (Wide Grip) – 10
6. Bicep Blasters – 1 Minute x 2 times.  (While Performing the exercise, perform Calf Raises continuously, can be performed on ground and notice in video the 1-2 second hold at the apex of the calf raise, this may take some concentration and extra coordination. Try it a few times before you start. If you still can’t get it, at least do the blasters.)

End Circuit

Abs/Core:

3 rounds of:

1. Leg Lifts – 20
2. Medicine Ball Get Ups – 30 (Can be done with a dumbbell)
3. Plank – 1 minute
4. Leg Levers (With Splits) – 20
5. Medicine Ball Twists – 40 Total (20 each side, can also be done with a dumbbell)

End Circuit

Stretch

- Ben

Potential PT#2 – Upper Body Metabolism Booster and Ab’s

This PT has some rows built in to keep your heart rate pumping by adding a little taste of cardio to the routine. By throwing the rows randomly into the workout, you really boost your metabolism.

Perform these exercises in pairs. For each pair, perform a set of the first exercise, rest 15 seconds, then perform a set of the second exercise. When you finish a pair go straight into rows then rest 30 seconds to 1 minute (30 being the best, if you are capable).

(Note: During any exercise be sure to monitor your heart rate and always push yourself, but not to an unhealthy level. )

1. Decline Dumbell Bench 3 x 15 2. Bicep Blasters 3 x 1 minute

Row 600 meters

1. Incline Dumbell Bench 3 x 15 2. Standing Military Press 3 x 15

Row 600 meters

1. Pull Ups 3 x 10 (Use an assist machine if necessary or look at our other pull up options on our YouTube channel if you cannot complete your pull ups) 2. Chin Ups 3 x 10

Row 600 meters

1. Plank Ups 3 x 20 2. Dumbbell Flies 3 x 20 (Use an exercise ball if you can, if not use a bench. The link for this exercise is actually for Dumbbell Bench Press but in the video he does a few flies at the end, so look at those if you need help)

Abs:

Kettle Bell Half Get Ups 2 x 15 (each side)

Plank 1 min 30 seconds

Flutter Kicks 2 x 35

Plank 1 minute 30 seconds

Double Crunches 2 x 35

Plank 1 min 30 seconds

Roll Ups 3 x 10

Side Bridge 2 x 1 minute (both sides)

-K

Stretch

4 Rounds as quickly as possible of:

1. Thrusters – 8-12 reps
2. Flutterkicks – 30 (4-count)
3. Deadlift – 8-12 reps
4. Leg Lifts – 30
5. Run 800 Meters
6. Side Plank – 30 seconds (both sides)
7. Walking Lunges – 10 Total
8. Plank – 45 seconds

Stretch

- Ben