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.

Potential PT #1 – Body Weight

Stretch/Warm Up

Circuit 3 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups (Complete in 1-2 sets as quickly as possible)
3. 40 pushups
4. 20 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 30 sit ups
7. 25 Leg Lifts

- Ben

Potential PT #2 – Total Body Circuit

Circuit 3 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

- K

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.

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

Stretch

Chest/Pecs:
1. Barbell Bench Press – 3 Sets of 6-8 Reps
2. Push Ups – 100 (In as few sets as possible)
3. Incline Dumbbell Bench - 3 Sets of 6-8 Reps
4. Push Ups with Feet up on Bench of other Incline – 50 (In as few sets as possible)

Back/Lats:
1. Barbell Bent Over Row - 3 Sets of 8 Reps
2. Dumbbell Bent Over Rows – 1 Minute x 2 Times (at a low weight)
3. Dumbbell Single Arm Rows – 3 Sets of 8 Reps for each arm
4. Regular Pull Ups - 40 reps (in as few sets as possible)

Shoulders:
1. Push Press - 3 Sets of 8 Reps
2. Shoulder Up and Outs - 2 sets of 20 reps (light weight)
3. Side Plank Shoulder Raise - 30 seconds each side x 2 Times

Biceps/Triceps:
1. Bicep Curls – 7′s - 2 Sets
2. Bicep Blasters - 1 Minute x 2 Times (Use a high weight at the beginning that you will not be able to complete a minute with, once you have done as many reps as possible with the high weight, drop the weights, and immediately pick up much lighter weights to finish out the 1 minute – Sterngth at first – Endurance at the end)
3. Overhead Tricep Press – 3 Sets of 10 Reps
4. Tricep Push Ups - 25 Total x 3 sets

- MidwestFit Team

Find Us on Facebook! Click Here.  [twitter-follow screen_name='MidwestFit' link_color='e42217']

Potential PT #1 – Body Weight

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

Circuit 3 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups (Complete in 1-2 sets as quickly as possible)
3. 40 pushups
4. 20 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 30 sit ups
7. 25 Leg Lifts

Stretch

- Ben

Potential PT #2 – Total Body Circuit

Circuit 3 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

- K

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

Potential PT #1 – Total Body Circuit

Circuit 3 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

- K

Potential PT #2 – Body Weight Circuit with Run

Stretch/Warm Up

Circuit 3 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups (Complete in 1-2 sets as quickly as possible)
3. 40 pushups
4. 20 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 30 sit ups
7. 25 Leg Lifts

- Ben

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

Different style of training this week.  We’re going to hit each major muscle group of the body just once this week, but we’re going to hit it hard.  There will 3-4 exercises per muscle group consisting of combinations of strength and endurance exercises that differ between numbers of sets and reps.  Be sure to get it in as much as you can Monday – Thursday, if you do, you’ve earned those 2 rest days later in the week!

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.

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

Stretch

Chest/Pecs:
1. Barbell Bench Press – 3 Sets of 6-8 Reps – Strength
2. Push Ups – 100 (In as few sets as possible) – Endurance
3. Incline Dumbbell Bench - 3 Sets of 6-8 Reps – Strength
4. Push Ups with Feet up on Bench of other Incline – 50 (In as few sets as possible) – Endurance

Back/Lats:
1. Barbell Bent Over Row - 3 Sets of 8 Reps – Strength
2. Dumbbell Bent Over Rows – 1 Minute x 2 Times (at a low weight) – Endurance
3. Dumbbell Single Arm Rows – 3 Sets of 8 Reps for each arm – Strength
4. Regular Pull Ups - 40 reps (in as few sets as possible) – Endurance

Shoulders:
1. Push Press - 3 Sets of 8 Reps  Strength
2. Shoulder Up and Outs - 2 sets of 20 reps (light weight) – Endurance
3. Side Plank Shoulder Raise - 30 seconds each side x 2 Times - Endurance

Biceps/Triceps:
1. Bicep Curls – 7′s - 2 Sets
2. Bicep Blasters - 1 Minute x 2 Times (Use a high weight at the beginning that you will not be able to complete a minute with, once you have done as many reps as possible with the high weight, drop the weights, and immediately pick up much lighter weights to finish out the 1 minute – Sterngth at first – Endurance at the end)
3. Overhead Tricep Press – 3 Sets of 10 Reps
4. Tricep Push Ups - 25 Total x 3 sets

Go Get Em!

- MidwestFit Team

Find Us on Facebook! Click Here.  [twitter-follow screen_name='MidwestFit' link_color='e42217']

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

Potential PT #1 – Breakdown by Muscle Group

Stretch/Warm Up

Chest/Triceps:
1. Spider Push Ups - 20 Total (10 each leg) x 2 Sets
2. Push Up Kick Outs - 20 Total (10 each leg) x 2 Sets
3. 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
4. Hip Cross Push Ups - 20 Total (10 each leg) x 2 Sets
5. Tricep Push Ups - 25 Total x 3 sets

Shoulders:
1.  Side Plank Shoulder Raise - 30 seconds each side x 2 Times
2. Shoulder Up and Outs - 10 Reps x 2 Sets (Focus on PROPER FORM, which might mean using less weight!)
3.  Single Arm Military Press - 30 seconds each arm by 2 times

Back/Bicpes:
1. Regular Pull Ups - 7 Reps x 2 Sets
2. Chin Ups - 7 x 2
3. BOSU Dumbbell Row - 12 Reps (each arm) x 2 sets
4. Bent Over Rows - 15 Reps x 3 sets
5. Bicep Curls – 7′s - 2 Sets

Abs/Core:
Complete as quickly as possible:

1. Plank for a total of 5 minutes
2. Side Bridge (on both sides) for a total of 2 minutes and 30 seconds

Stretch

- Ben

Potential PT #2 – Upper Body for Time

As Quickly as Possible in as few sets as possible:

30 Handstand Pushups

60 Pull Ups

60 Power Push Ups

50 Kettle Bell Swings

70 Burpees (Squat Thrusts)

Abs:

Full Sit Ups 3 x 25

Flutter Kicks 3 x 35

Bicycle Crunches 3 x 40 (count:1,1,2,2,3,3,…etc.)

Plank 3 x 1 minute

Side Bridge 2 x 1 minute (both sides)

-K

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

[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.

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

Stretch/Warm Up

Circuit 3 Rounds of:

1. 800 meter run (.5 miles)
2. 20 Pullups (Complete in 1-2 sets as quickly as possible)
3. 40 pushups
4. 20 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 30 sit ups
7. 25 Leg Lifts

- Ben

Potential PT #2 – Total Body Circuit

Circuit 3 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

- K

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

Potential PT #1 – Circuit #1

Stretch/Warm Up

Circuit 3 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. 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

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

Potential PT #2 – Circuit #2

Spend exactly 1 minute on each exercise trying to do as many reps as possible in that minute. If able, go full minute without stopping, if you have to pause, take minimal breaks and try and do least about of sets as possible. When you finish going through the circuit one time, break two minutes, and repeat until you’ve completed it 3 or more times.

Circuit 3+ rounds of:

1. Deadlift

2. Bent Over Rows

3. Kettle Bell Swings (if no kettle bell, use a dumbbell)

4. Push Up Rows

5. Jump Squat (Star Jumpers)

6. Mountain Climbers (For some extra fun, do these with hands on a bosu ball like how you grip the bosu when doing bosu push ups)

7. Single Arm Military Press (switch arms at 30 second mark)

8. Medicine Ball Push Ups (side to side)

-K

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

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

Potential PT #1 – Circuit #1

Stretch/Warm Up

Circuit 3 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. 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

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

Potential PT #2 – Circuit #2

Spend exactly 1 minute on each exercise trying to do as many reps as possible in that minute. If able, go full minute without stopping, if you have to pause, take minimal breaks and try and do least about of sets as possible. When you finish going through the circuit one time, break two minutes, and repeat until you’ve completed it 3 or more times.

Circuit 3+ rounds of:

1. Deadlift

2. Bent Over Rows

3. Kettle Bell Swings (if no kettle bell, use a dumbbell)

4. Push Up Rows

5. Jump Squat (Star Jumpers)

6. Mountain Climbers (For some extra fun, do these with hands on a bosu ball like how you grip the bosu when doing bosu push ups)

7. Single Arm Military Press (switch arms at 30 second mark)

8. Medicine Ball Push Ups (side to side)

-K

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

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

Potential PT #1 – Low Intensity/Endurance Cardio

1. Bike for 20 Minutes
2. Run for 20 Minutes
3. Row for 15 Minutes

Stretch

- Ben

Potential PT #2 – Sprints

Perform 10 sprints at 40 yards a piece

-K

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.