Potential PT #1 – Swim

For all you swimmers out there we actually have a swim based PT for you today.  This is a great workout developed by one of our friends from IU, thanks Abby.

Stretch

Warm up: (do 2 times)
2x25m freestyle  rest 10 sec
2x25m backstroke   rest 10 sec

Build up: (do 3 times)
1x50m kick (any stroke) with kickboard
1x50m streamline kick (back or free)

Core:
1x300m freestyle swim  rest 15 sec
1x200m pull (with pull buoy)  rest 30 sec
1x300m freestyle swim  rest 15 sec

Cool down:
2x50m backstroke  rest 10 sec
2x50m breaststroke

Stretch

- Ben

Potential PT #2 – Cross Training

Bike (stationary) 20 minutes

Flutter Kicks 2 x 40

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

Mountain Climbers 2 x 1 minute

Bike (stationary) 20 minutes

-K

One of the best ways to mix in something different in your workout program is to pretty much just do something different!  You’ll be surprised the muscle groups you’ll activate by performing a recreational or sport activity that you don’t normally do, or haven’t done for a long time.

Some ideas to get your brain started are:

1. Biking
2. Swimming
3. Volleyball (sand volleyball is a great workout)
4. Soccer
5. Basketball
6. Hiking! (Spend the day outdoors in nature and challenge yourself by carrying a pack or rucksack to make it a bit tougher)
7. Trail Running
8. Rock Climbing (These can be found everywhere indoor or outdoor, and if you’re looking for an upper body workout, rock climbing will not let you down)

Those are just a few ideas to get you started.  Try something outside of your comfort zone today.  You’ll be pleased to see how differently it affects your body than a regularly scheduled workout.

Stretch

- MidwestFit Team

Potential PT #1 – Swim

For all you swimmers out there we actually have a swim based PT for you today.  This is a great workout developed by one of our friends that goes to IU.  So thanks to Abby for the workout!

Stretch

Warm up: (do 2 times)
2x25m freestyle  rest 10 sec
2x25m backstroke   rest 10 sec

Build up: (do 3 times)
1x50m kick (any stroke) with kickboard
1x50m streamline kick (back or free)

Core:
1x300m freestyle swim  rest 15 sec
1x200m pull (with pull buoy)  rest 30 sec
1x300m freestyle swim  rest 15 sec

Cool down:
2x50m backstroke  rest 10 sec
2x50m breaststrok

Stretch

- Ben

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Potential PT #2 – Cross Training

Bike (stationary) 20 minutes

Flutter Kicks 2 x 40

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

Mountain Climbers 2 x 1 minute

Bike (stationary) 20 minutes

-K

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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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Potential PT #1 – Cross Training

Bike (stationary) 15 miles – On a stationary bike this could take anywhere from 35 to 45 minutes, or maybe longer/shorter depending on your capabilities.

Abs/Core:

Flutter Kicks 2 x 40

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

Mountain Climbers 2 x 1 minute

Plank 2 x 1 minute

Side Plank 2 x 1 minute (each side)

-K

Potential PT #2 – Swim

For all you swimmers out there we actually have a swim based PT for you today.  This is a great workout developed by one of our friends that goes to IU.  So thanks to Abby for the workout!

Stretch

Warm up: (do 2 times)
2x25m freestyle  rest 10 sec
2x25m backstroke   rest 10 sec

Build up: (do 3 times)
1x50m kick (any stroke) with kickboard
1x50m streamline kick (back or free)

Core:
1x300m freestyle swim  rest 15 sec
1x200m pull (with pull buoy)  rest 30 sec
1x300m freestyle swim  rest 15 sec

Cool down:
2x50m backstroke  rest 10 sec
2x50m breaststrok

Stretch

- Ben

Potential PT #1 – Swim or Run

Run 4-5 Miles

OR

For all you swimmers out there we actually have a swim based PT for you today.  This is a great workout developed by one of our friends that goes to IU.  So thanks to Abby for the workout!

Stretch

Warm up: (do 2 times)
2x25m freestyle  rest 10 sec
2x25m backstroke   rest 10 sec

Build up: (do 3 times)
1x50m kick (any stroke) with kickboard
1x50m streamline kick (back or free)

Core:
1x300m freestyle swim  rest 15 sec
1x200m pull (with pull buoy)  rest 30 sec
1x300m freestyle swim  rest 15 sec

Warm down:
2x50m backstroke  rest 10 sec
2x50m breaststrok

Stretch

- Ben

Potential PT #1 – Recreation

Stretch

Go out and do something completely off the charts for you personally today. Go for a hike (slow or fast paced), work on land navigation, play basketball, play soccer, play volleyball, go skydiving, run, swim. The key is today, to step outside your comfort zone and do something new.

- Ben

Potential PT #2 – Swim

Warm up:
4x50m freestyle: rest 15 seconds between each 50

Build up:
2×50 breaststroke: rest 15 seconds
2×50 freestyle: rest 15 seconds

Core: (repeat 3 times)
8×25 freestyle
rest 30 seconds after each set of 4 (i.e after each 100m–2 laps)

Cool down: (repeat 2 times)
1×50 back or breast easy: rest 15 seconds
1×50 freestyle easy: rest 15 seconds

Stretch

- K

Potential PT #1 – Sprints

As many rounds in 30 minutes of:

Run 800 meters
Jog 400 meters
Run 800 meters
Jog 400 meters
Run 1 mile (sprint every minute for 20 seconds at a time)

-K

Potential PT #1 – Rest and Recover

Stretch

Rest

Stretch

Great workouts the past 5 days! Definitely earned a rest day so take a day off!  If you missed last week’s post on the importance of rest days, give this short article a read.

The Importance of Rest

- Ben

Potential PT #2 – Quick And Not Painless

In case you feel alright to go today, try out this quick friday PT.

1 Round of:

Pull Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Power Push Ups 60 (In as little amount of sets as possible)

Chin Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Ball Push Ups 60 (In as little amount of sets as possible)

Cliff Hangers 3 x 6 (Each side)

-K

MIDWESTFIT CHALLENGE: For Potential PT #2  post times to comments or e-mail midwestfit@gmail.com

BEST of 2/17/11:

Drew S. (Chicago, IL) – 22:30.00

Potential PT #1 – Rest and Recover

Stretch

Rest

Stretch

Great workouts the past 5 days! Definitely earned a rest day so take a day off!  If you missed last week’s post on the importance of rest days, give this short article a read.

The Importance of Rest

- Ben

Potential PT #2 – Quick And Not Painless

In case you feel alright to go today, try out this quick friday PT.

1 Round of:

Pull Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Power Push Ups 60 (In as little amount of sets as possible)

Chin Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Ball Push Ups 60 (In as little amount of sets as possible)

Cliff Hangers 3 x 6 (Each side)

-K

MIDWESTFIT CHALLENGE: For Potential PT #2  post times to comments or e-mail midwestfit@gmail.com

BEST of 2/17/11:

Drew S. (Chicago, IL) – 22:30.00

Potential PT #1 – Half Marathon Training Continued

Stretch

Run 3.5 Miles

Stretch

Be sure to stretch really well at least twice a day if you’ve been working out hard recently and am sore like I am.  Also be sure to drink plenty of fluids with electrolytes (Gatorade and Orange Juice are winners) and get some protein in the diet to help your muscles repair and rebuild.

- Ben

Potential Pt #2 – Cardio and Strength

Bike 15 minutes

Cable Row 300 meters

Lunges 30 (15 each leg)

Cable Row 300 meters

Prison Squats 2 x 30

Lunges 30 (15 each leg)

Cable Row 300 meters

Kettleball Half Get Ups 2 x 15 (Each side) (Video)

Flutter Kicks 2 x 35

Double Crunches 2 x 30

Roll Ups 3 x 10 (Description) (When going back down, count down slowly for 5 seconds)

Bike 20 minutes

-K

MIDWESTFIT CHALLENGE: For Potential PT #1  post times to comments or e-mail midwestfit@gmail.com

BEST of 2/16/11:

Sky – 6.2 miles

Potential PT #1 – Running/Cardio Training

Stretch

Run 3.5 miles

Abs/Core - 3 rounds of:

1. Leg Lifts – 20
2. Flutter Kicks - 20
3. Side Plank Left - 30 seconds
4. Side Plank Right – 30 seconds
5. Situps – 20
6. Regular Plank – 30 seconds

Stretch

- Ben

Potential PT #2 – Lower Body and Core

Going to mix it up a bit today with some workouts we have done and some we haven’t…Either way, this should work your lower body and core.

Complete 3 rounds total:

Box Jumps 2 x 12

Hanging Leg Raises 2 x 10

Leg Extensions 2 x 10

Single Arm Dumbbell Press 2 x 10 (Each arm)

Thrusters 2 x 8

Deadlift 5 reps

Plank 1 minute

Kettleball Half Get Ups 2 x 15 (Each side) (Video)

-K

MIDWESTFIT CHALLENGE: For Potential PT #2  post times to comments or e-mail midwestfit@gmail.com

BEST of 2/14/11:

Ryan M. (Washington, D.C.) –  38:21.50

Potential PT #1 – Running/Cardio Training

Stretch

Run 3.5 miles

Abs/Core - 3 rounds of:

1. Leg Lifts – 20
2. Flutter Kicks - 20
3. Side Plank Left - 30 seconds
4. Side Plank Right – 30 seconds
5. Situps – 20
6. Regular Plank – 30 seconds

Stretch

- Ben

Potential PT #2 – Lower Body and Core

Going to mix it up a bit today with some workouts we have done and some we haven’t…Either way, this should work your lower body and core.

Complete 3 rounds total:

Box Jumps 2 x 12

Hanging Leg Raises 2 x 10

Leg Extensions 2 x 10

Single Arm Dumbbell Press 2 x 10 (Each arm)

Thrusters 2 x 8

Deadlift 5 reps

Plank 1 minute

Kettleball Half Get Ups 2 x 15 (Each side) (Video)

-K

MIDWESTFIT CHALLENGE: For Potential PT #2  post times to comments or e-mail midwestfit@gmail.com

BEST of 2/14/11:

Ryan M. (Washington, D.C.) –  38:21.50

Potential PT #1 – Rest Your Muscles

Following up on the articles yesterday about overtraining and resting, today is a complete day off.  The workouts Saturday through Thursday were tough ones and definitely warrant some time off!

Stretch

Rest

Stretch

- Ben

Potential PT #2 – Upper Body

I know some of you like to get a quick workout in on Friday’s to help you feel better about your misdeeds throughout the night…So I figured I would post a workout today as opposed to a rest day.

Do as many rounds as possible in 35 minutes:

Row 250 meters

1 Minute Bicep Blasters

Row 250 meters

1 Minute Power Push Ups

1 Minute Dumbbell Military Press

Row 250 Meters

1 Minute Bicep Blasters

Row 250 Meters

-K

MIDWESTFIT CHALLENGE: For Potential PT #2: Who can do the most rounds in 35 minutes? Send times to midwestfit@gmail.com or post it in comments.

BEST OF 2/10/11:

Myles G. (Chicago, IL) – 21:52.50

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Potential PT #1 – Running for Half Marathon Training

Keep on running and training.  You may also substitute running for another cardio activity such as rowing, swimming, or biking.

Stretch

Run 3.5 Miles

Abs/Core:

Plank - 1 minute
Side Plank - 30 seconds (both sides)
Plank – 1 minute
Side Plank – 30 seconds (both sides)

Stretch

- Ben

Potential PT #2 – Strengthen Your Legs

Going to slow down a bit today and concentrate on strengthening your lower body in this workout. A little break from circuit training is nice sometimes.

(NOTE: For the fewer rep exercises make sure you are using a proper amount of weight so that it is challenging)

Thrusters 10 x 3

Leg Extensions 15 x 3

Barbell Squat 5 x 4

Dumbbell Dead Lift 5 x 4

Standing Calf Raises 5 x 4 (Need a calf raise machine)

Walking Lunges 30 x 3

Dumbbell Squat 10 x 3

-K

MIDWESTFIT CHALLENGE: For Potential PT #1: Who can run 3.5 miles the fastest? Send times to midwestfit@gmail.com or post it in comments.

BEST OF 2/9/11:

Jake O. (Fayetteville, NC) – 17:25.00