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.

Potential PT #1 – Upper Body Strength

Get ready for some serious strength gains today!

Stretch/Warm Up

NO CIRCUIT: Rest 90 seconds between exercises

Chest/Triceps/Core:
1. Spider Push Ups - 20 Total (10 each leg)
2. Push Up Kick Outs - 20 Total (10 each leg)
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)
5. Bosu MB Push Ups - 15
6. Bosu Cross Over Push Ups - 20 Total
7. 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)

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

Shoulders:
1. Push Press - 12 Reps x 3 Sets
2. Side Plank Shoulder Raise - 30 seconds each side
3. Shoulder Up and Outs - 10 Reps x 2 Sets

Have a good one!

- Ben

Potential PT #1 – Total Body Strength

Might need to print this one out or write it down today.

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 Shoulder Raise - 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

That’s enough fun for Saturday, have a good one!

- MidwestFit Team

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Potential PT #1 – Quick Full Body Circuit

We’ll try to keep it quick and simple today since it is a Friday and most people want to have a quick workout or no workout at all after a long week. This one shouldn’t take too long, and if you are pinched for time, just skip the run part of the circuit and try to fly through the rest. You’ll still get a good total body workout that is simple to do and requires minimal equipment.

Stretch

Circuit 3 Rounds of:

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

Stretch – Go out and enjoy your Friday night

- Ben

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Potential PT #2 – Another Full Body Circuit

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

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Potential PT #1 – Distance Run

Warm Up/Stretch (a very light 5 minute walk or jog)

Run 6-8 Miles
Attempt to run a farther distance than you normally do today.  Can’t get complacent here!

Stretch

- Ben

Potential PT #2 – Bike

Stationary Bike 30-40 minutes (or 15+ miles)

-K

Potential PT #1 – High Intensity Cardio Training

This may seem like a short PT, but trust us,  this is one of the best ways to increase your cardiorespiratory training capacity and to increase your overall speed for the longer distance/endurance runs.  Go get em!

Warm Up/Stretch (a very light 5 minute walk or jog)

Run 4 Minutes (at a very fast, but sustainable pace) – Rest 2-3 Minutes
Repeat this process 3-5 times – If you are on a treadmill or track, try to maintain the same distance covered each run, or increase the distance if you’re feeling on top of your running game!

Stretch

- Ben

Potential PT #2 – Low Intensity Cardio

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

Perform all at a sustainable pace

- K

Potential PT #1 - Endurance/Distance Cardio

Stretch

Run 4 Miles
- Run Mile 1 at a slower than average pace
- Run Mile 2 at a faster than average pace
- Run Mile 3 at a slower than average pace
- Run Mile 4 at a faster than average pace

Switching up your pace during the run and ending with a fast paced mile is a great way to boost metabolism and keep it up for hours after your workout!

Stretch

- Ben

Potential PT #1 – 100 Meter Sprints

Circuit 8 times (or as many times as possible):

Sprint 100 meters

Rest 30 seconds – 1 minute

-K

Potential PT #2 - 200 Meter Swim Sprints

Stretch

Complete these swims as quickly as possible.

Swim 200 Meters – Repeat 3-6 Times.  Rest 3 Minutes between swimming bouts.

Abs/Core:

Flutter Kicks – 200 (4-counts)  Complete these in as few sets as possible

Stretch

- Ben

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Plyometrics/Isometric Training

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.

Stretch

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

Jump rope for 5 minutes non-stop – try to go the whole time without tripping up, but if you do, just regain your balance and keep going

Finish with:

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

- 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.

Potential PT #1 – Shoulders and Biceps

1. Thrusters – 80 Pounds – 3 Sets of 12 Repetitions
2. Seated Dumbbell Military Press – 3 sets of 15 reps (Lower weight to work on endurance, so focus on high reps)
3. Handstand Pushups - 3 sets of 6-8 reps
4. Chin Up Pyramid – 1,2,3,4,5,6,7,6,5,4,3,2,1
5. Bicep Blasters - 1 Minute (Use a weight that you will fail before one minute at, then once you fail, immediately drop down to a much lower weight to finish the minute)

Abs/Core:

1. Leg Lifts - 30×2
2. Sit ups - 30×2
3. Flutter Kicks - 25×2 (4-counts)
4. 1/2 Sit ups - 60
5. Plank – 1 minute 2 times

Stretch

- Ben

Potential PT #1 – Endurance Cardiorespiratory Training

Stretch

Run 4-6 Miles

or

Bike 40-50 Minutes

Stretch

- Ben

Potential PT #1 – Total Body Strength

Stretch

Incline Barbell Bench Press – 155 lbs. 3 Sets of Maximum Reps

Pull Up Ladder- 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Kettle Bell Swings – 3 sets of 15 repetitions (at 30-45 lbs)

Weighted Barbell Back Squat  – 4 sets of maximum repetitions at 135 pounds, 155 pounds, 185 pounds, 205 pounds

Abs/Core:

1. Plank – 1 minute and 30 seconds
2. Flutter Kicks - 50 (4-counts)
3. Crunches (legs in air) – 50
4. 1/2 Situps - 50
5. Leg Lifts - 30

Stretch

Finisher #2 – Squats
3 Total Rounds: 1 Round = Perform the 6 exercises, rest 90 seconds

1.  Body Weight Jump Squats – 20 seconds
2. Body Weight Squats – 20 seconds
3. Isometric Squat – 30 seconds (Squat down to seated position and hold for 30 seconds)
4. Body Weight Jump Squats – 20 seconds
5. Body Weight Squats 20 seconds
6. Isometric Squat – 30 seconds

- Ben

Do Toning Shoes Really Work?

This is a question that has been directed to us many times and our answer has been “Honestly, we don’t know”.  Which isn’t the ideal answer, but it was the truth, and that’s what we go for here at MidwestFit.  We always explained that since the idea of the “Toning Shoe” is such a new fad, that not enough scientific evidence (developed from outside/third party sources not affiliated with the companies selling the shoes) had been researched or gathered to give a definite Yes or No answer. 

Well an email went out this week sent from the company Ben is employed for (which is a large international corporate fitness management company) that contained a link to a New York Times Article that gathered research from multiple sources to find out the truth behind Toning Shoes.

Give the article a read and find out the answer for yourself!  Some of you may be surprised, and some of you may get to tell your friends “I told ya so!”.

Do Toning Shoes Really Work?

- MidwestFit Team

Do Toning Shoes Really Work?

This is a question that has been directed to us many times and our answer has been “Honestly, we don’t know”.  Which isn’t the ideal answer, but it was the truth, and that’s what we go for here at MidwestFit.  We always explained that since the idea of the “Toning Shoe” is such a new fad, that not enough scientific evidence (developed from outside/third party sources not affiliated with the companies selling the shoes) had been researched or gathered to give a definite Yes or No answer. 

Well an email went out this week sent from the company Ben is employed for (which is a large international corporate fitness management company) that contained a link to a New York Times Article that gathered research from multiple sources to find out the truth behind Toning Shoes.

Give the article a read and find out the answer for yourself!  Some of you may be surprised, and some of you may get to tell your friends “I told ya so!”.

Do Toning Shoes Really Work?

- MidwestFit Team

Potential PT #1 – Low Intensity Training/Fat Burning Training

Stretch

Run 35-45 Minutes – Make sure you maintain a constant pace that you can run the whole time with no breaks, take it a bit slow today if you need to.

Stretch

- Ben

Potential PT #2 – Bike/Elliptical

Bike 15 miles (stationary)

or

Ride Elliptical 45 minutes

Then:

Circuit 1 time:

Mountain Climbers (Slow) 2 x 1 minute

Flutter Kicks 2 x 35 (count: 1,2,3,4,1…1,2,3,4,2…etc.)

Double Crunches 2 x 35

Plank 2 x 1minute

Side Bridge (both sides) 2 x 1 minute

-K