Enjoy another day of rest.  Spend some quality time with family and friends over the holiday.  Plus having an extra day to rest will allow any bothersome injuries to have some more much needed time off.

Or if you hate sitting around all day, check this out Active Recovery

- MidwestFit Team

Rest and Repeat!

Or if you hate sitting around all day (even though it’s certainly been earned this week), Active Recovery

- MidwestFit Team

Potential PT #1 – Body Weight Strength Training

All you should need today will be a pull up bar!

Stretch/Warm Up

(Back/Lats/Biceps)
1. Regular Pull Ups - 7 Reps x 2 Sets
2. Wide Grip Pull Ups - 7 x 2
3. Chin Ups - 7 x 2

(Chest/Triceps/Core)
1. Spider Push Ups - 20 Total (10 each leg) x 2 Times
2. Push Up Kick Outs - 20 Total (10 each leg) x 2 Times
3. Hip Cross Push Ups - 20 Total (10 each leg) x 2 Times
4. Spider Push Ups - 20 Total (10 each leg) x 2 Times

(Shoulders/Triceps)
1. Handstand Pushups - 20 Total (As few sets as possible)

(Legs – Total)
1. Reverse Lunges - 40 Total (20 each leg)
2. Jump Rope or Hop in Place – 5 Minutes
3. Body Weight Squats – 40 Total
4. Walking Lunges - 50 Total (25 each leg)
5. Leap Frogs - 15
6. Wall Sit – 30 Seconds x 3 Times

Stretch

- Ben

Potential PT #2 – Alternate: Core and Weights

Crunches 15

Bent-Leg Knee Raises 15

V-Ups 12 (each side)

Medicine Ball Get Ups 15

Medicine Ball Twist 40

Circuit 2-3 times:

Bench 3 x 15

Bent Over Rows 3 x 15

Pull Downs 3 x 15

Upright Row 3 x 15

Bicep Curls (Iso) 3 x 10

Military Press 3 x 15

Leg Curl 3 x 15

Leg Extensions 3 x 15

Wall Sit 1 minute

Metabolism booster: 5 rounds fast as possible

Medicine Ball Push Ups 10

Squat 15

-K

Potential PT #1 – Body Weight Strength Training

All you should need today will be a pull up bar!

Stretch/Warm Up

(Back/Lats/Biceps)
1. Regular Pull Ups - 7 Reps x 2 Sets
2. Wide Grip Pull Ups - 7 x 2
3. Chin Ups - 7 x 2

(Chest/Triceps/Core)
1. Spider Push Ups - 20 Total (10 each leg) x 2 Times
2. Push Up Kick Outs - 20 Total (10 each leg) x 2 Times
3. Hip Cross Push Ups - 20 Total (10 each leg) x 2 Times
4. Spider Push Ups - 20 Total (10 each leg) x 2 Times

(Shoulders/Triceps)
1. Handstand Pushups - 20 Total (As few sets as possible)

(Legs – Total)
1. Reverse Lunges - 40 Total (20 each leg)
2. Jump Rope or Hop in Place – 5 Minutes
3. Body Weight Squats – 40 Total
4. Walking Lunges - 50 Total (25 each leg)
5. Leap Frogs - 15
6. Wall Sit – 30 Seconds x 3 Times

Stretch

- Ben

Potential PT #2 – Alternate: Core and Weights

Crunches 15

Bent-Leg Knee Raises 15

V-Ups 12 (each side)

Medicine Ball Get Ups 15

Medicine Ball Twist 40

Circuit 2-3 times:

Bench 3 x 15

Bent Over Rows 3 x 15

Pull Downs 3 x 15

Upright Row 3 x 15

Bicep Curls (Iso) 3 x 10

Military Press 3 x 15

Leg Curl 3 x 15

Leg Extensions 3 x 15

Wall Sit 1 minute

Metabolism booster: 5 rounds fast as possible

Medicine Ball Push Ups 10

Squat 15

-K

A couple of weeks ago I mentioned that a former client of mine launched a blog in hopes to motivate others in a similar situation to get on track with some fitness goals.  Well she asked me to write up a guest post and I excitedly accepted!  Jen has fun blog that is motivating, and you get a chance to see more of my personality as a former trainer.  Here is the initial post explaining a little bit more about Jen’s Blog, and here is the link to see my guest spot today!

Enjoy!

Here’s some fun little motivation for you all.  Right when I graduated school this past December, I got a job as a Personal Trainer at a fitness center called Miracles Fitness in West Lafayette, right by Purdue.  To make a long story short, the last 4-5 weeks I worked at Miracles I was able to train the owner’s wife, Jen.  She was by far the most fun client I have had yet in my young life. A challenging one at times, but that’s part of what made it so much fun!  Anyways since about the same time I began working at Miracles Fitness, she began her journey to make a complete life style change to becoming a healthy, fit, and happy individual (sounds like a good goal to me).  Well the past few weeks she has been in the process of developing and writing a blog to help give others in a similar situation some motivation to take the steps in the right direction to getting healthy, happy, and fit.

Her blog has recently gone up and can be found here, http://fit4miracles.com/ 

Be sure to check it out in your spare time to read an interesting story about the steps she has taken to change her life style!  Also you’ll get a few side notes along the way about what it’s like to have me as a one on one personal trainer, and I will have a guest blog post on it in the near future! If you check out the Top 10 things I don’t want to hear my trainer say section, you’ll come to the realization that I love oreos, something most clients don’t like to hear about during a training session

Just wanted to give you all some fun motivation to check out on a nice Sunday afternoon.

Have a good one!

- Ben

Here’s some fun little motivation for you all.  Right when I graduated school this past December, I got a job as a Personal Trainer at a fitness center called Miracles Fitness in West Lafayette, right by Purdue.  To make a long story short, the last 4-5 weeks I worked at Miracles I was able to train the owner’s wife, Jen.  She was by far the most fun client I have had yet in my young life. A challenging one at times, but that’s part of what made it so much fun!  Anyways since about the same time I began working at Miracles Fitness, she began her journey to make a complete life style change to becoming a healthy, fit, and happy individual (sounds like a good goal to me).  Well the past few weeks she has been in the process of developing and writing a blog to help give others in a similar situation some motivation to take the steps in the right direction to getting healthy, happy, and fit.

Her blog has recently gone up and can be found here, http://fit4miracles.com/ 

Be sure to check it out in your spare time to read an interesting story about the steps she has taken to change her life style!  Also you’ll get a few side notes along the way about what it’s like to have me as a one on one personal trainer, and I will have a guest blog post on it in the near future! If you check out the Top 10 things I don’t want to hear my trainer say section, you’ll come to the realization that I love oreos, something most clients don’t like to hear about during a training session

Just wanted to give you all some fun motivation to check out on a nice Sunday afternoon.

Have a good one!

- Ben

We know Friday isn’t a popular workout day, but give one of the PT’s or portions a shot today! If you’re looking for a great, quick, metabolism booster before the weekend activities/barriers, these are quick PT’s for you. Tailor them as you see fit.

Potential PT #1 – Quick Cardio

Alright, leaving this one up to you so pick one of the following…

Run 3.5 miles

Bike 30 minutes

Swim 45 minutes

-K

Potential PT #2 – Real Quick Cardio!

Stretch

Sprint 100 Yards
20 Burpees
Run 100 Yards backwards
20 8-Count Body Builders
Sprint 100 Yards

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

ESTIMATED TIME: 20 Minutes or less

Stretch

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Ahh yes, Active Recovery. We always mention rest and how it can be extremely important for recovery (it is). But today we wanted to share with you a little bit about Active recovery. Active recovery is when, after a long workout or competition, you engage in low intensity exercise. This can be done as the cool down phase of your workout, or on a typical off/rest day when you are a bit sore. The key is to understand muscle soreness from injury.  Although rest is always a good option, recent studies are showing that active recovery can also benefit you after a workout and in some cases can even be more beneficial than just resting.  Just understand that this requires extremely low intensity, and some people have trouble with this because they want to push the limits, so be sure to keep that in mind.

Here is a quick article discussing the topic: Active Recovery

Be on the lookout, cause we may start posting some things you can do on rest days that would be considered active recovery.

-The MidwestFit Team

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We always like to reiterate this point to anyone who has missed it in past posts or anyone who may be new to MidwestFit.  Here’s a post of ours on why rest is important in any and all fitness programs.

Importance of Rest and Recovery

- MidwestFit Team

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