Potential PT # 1 – Upper Body Circuit
(NOTE: If you do not know what any of the exercises we have listed are or how to do them, you can go view an example on our YouTube Channel: MidwestFit YouTube Channel)
CIRCUIT 4 times, as many reps as possible in 1 minute (Rest 15 seconds between exercises and 2 minutes between circuits):
Push Up Rows
Bent Over Rows
Bosu Push Ups
Single Arm Military Press (both sides)
Pull Ups (Wide Grip)
Bicep Blasters
END CIRCUIT
Abs:
Kettle Bell Half Get Ups 2 x 15 (both sides)
Flutter Kicks 2 x 35
Medicine Ball Get Ups 2 x 20
Roll Ups 2 x 10
Medicine Ball Twists 2 x 1 minute
Plank 1 – 2 minutes (shoot for 2) and Side Bridge 1 – 2 minutes (both sides)
-K
Potential PT #2 – Circuit Training for Total Body Fitness
Stretch
5 Rounds of:
1. Push Up Rows (with Dumbbell) – 10 Pushups 5 Rows (each arm)
2. Sumo Squat with Dumbbell – 10 reps
3. Mountain Climbers (2 Counts) – 25
4. Pullups (Any Grip) – 7
5. 8 Count Body Builders – 8 Total
End Circuit
Abs/Core:
Flutter Kicks – 30 x 2
Sit Ups – 30 x 2
Medicine Ball Twists – Twist 20 times to each side
Plank – Total of 3 minutes
Stretch
- Ben
