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

Image via Wikipedia

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

Potential PT #1 – Upper Body Strengthening and Sprints

Stretch

4 Rounds as quickly as possible of:

1. Alternating Dumbbell Bench Press – 20 total (10 each arm)
2. Bicep Blasters – 1 minute
3. 3-Step Dumbbell Shoulders – Overhead Shoulder/Military Press (one rep), followed by Shoulder raises to the front (one rep), followed by shoulder raises straight out to the sides (one rep).  Those are the 3 steps, repeat a total of 10 times (in the order given) so you perform each movement 10 times
4. Pullups – Maximum Repetitions you can perform in one set

End Circuit

Sprints:

Sprint for one minute
Rest for 2 minutes
Sprint for 45 seconds
Rest for 1 minute and 30 seconds
Sprint 30 Seconds
Rest 1 minute
Sprint 1 minute

Stretch

- Ben

Potential PT #2 – Exercise Your Core

Some of these may not seem like they are working your core, because you have not done them or just have not thought of them that way….But they are, trust me.

Instructions: Do as many reps as possible for each set. So, don’t cheat yourself…Go until you can no longer. Rest 30 seconds between exercises. Complete 3 rounds total.

Chin Up/Reverse Pull Up + Knee Raise (Pull your chest to the bar while also raising your knees to your chest. Then slowly lower yourself while slowly straightening your legs back down)

Standing Single Arm Shoulder Press (be sure to do both sides)

Push Up + Row (Perform a push up with dumbbells, when you get to the top of your push up, row the dumbbell with your right arm and then lower yourself and perform another push up, continue by now rowing with your left.)

Lying Triceps Extensions (Do both arms at the same time, each with a dumbbell)

Dive Bombers/Hindu Push Up

Flutter Kicks

Kettleball Get Ups (Right and left. If you cannot do this with weight, do it without) (Description/Video)

-K

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

BEST OF 2/8/11:

Myles G. (Chicago, IL) – 18:02.11

Potential PT #1 – Half Marathon Training Run

Continuning on with the half marathon training!  If you aren’t training for a half marathon (Which many peolpe may not be), still use this day as a day to work on more long distance training or some cardio with the bike or swimming.

Stretch

Run 3.5 miles

Stretch

- Ben

Potential PT #2 – Yasso’s +

So hopefully you have heard of Yasso 800′s or done them before. If not, an article is posted here.

This workout is not exactly Yasso 800′s, but it is a bit similar…It should be pretty damn tough as well.

Run 800 meters

Walking Lunges 50

Run 800 meters

Walking Lunges 50

Run 800 meters

Jog (For the amount of time it took you to run that last 800 meters)

Walking Lunges 30

Run 800 meters

Jog (For the amount of time it took you to run the last 800 meters)

-K

MIDWESTFIT CHALLENGE: For Potential PT #2: Who can get it done the fastest? Send times to midwestfit@gmail.com or post it in comments. Also, include where you are from so we can put that along with your first name, last initial.

BEST OF 2/7/11: Was a little confusion on what to do, so I am posting 1 person for time and 1 person for rounds…

William G. – 30 rounds – Totaling: 300 squats, 450 pushups, 300 lunges, 150 pullups, and 15 minutes of wall sits.

Jakeus – 10 rounds for time- 19:52:23 – Also, 2000 Flutter Kicks in 39:05

Potential PT #1 – Rounds

Stretch

3 Rounds as quickly as possible of:

1. Dumbbell (or Barbell) Bench Press – 8-12 reps
2. Pullups – 7 (Round 1 = regular grip. Round 2 = Wide Grip. Round 3 = Underhand/Chin up)
3.  Dumbbell Push Press – 8-12 reps

End Circuit

3 Rounds as quickly as possible of:

1. Walking Lunges holding Dumbbells straight overhead – 10 total (5 each leg)
2. Weighted Front Squat – 10 reps
3. Mountain Climbers – 25 (2 counts)
4. Plank 45 seconds

End Circuit

2 Rounds as quickly as possible of:

1. Leg Lifts – 20
2. Flutter Kicks – 30 (4 counts)
3. Side Plank – 30 seconds (each side)
4. Bicycles – 40 (2 counts)

Stretch

Enjoy the rest of your Saturday!

- Ben

Potential PT #2 – Circuit Time

Circuit 3 rounds, 2 minutes on each exercise. Do as many as you can in the time given.

(NOTE: Use lighter weight than normal as your are trying to do as many reps as possible)

Dumbbell Bench Press

Standing Bent Over Rows

Pull Ups

Chin Ups

Military Press

Dips

-K

Potential PT #1 – Recover and Repair

Just as important as a day spent exercising is a day spent recovering.  Take it easy today, stretch and drink plenty of (good) fluids!

- Ben

Potential PT #1 – Half

More running, yay!

Stretch

Run 3 miles
or Bike for 25-35 minutes (Both the run and the bike are supposed to be tough, so whichever you do, make sure you are working hard and reaching a desired heart rate)

Abs/Core:

Situps 100
Flutter Kicks 100
Crunches 100
Leg Lifts 50
Plank 2 minutes

Stretch

- Ben

Potential PT #2 – Intervals

Something to help the fat burning process…And it doesn’t take long. But ya, it sucks.

NOTE: During this workout you never stop moving. When you “Rest” you are actually supposed to run at 30-40% effort. So basically a slow jog.

Sprint 25 – 30 seconds

Rest 90 seconds

Sprint 25 – 30 seconds

Rest 90 seconds

Sprint 25 – 30 seconds

Rest 90 seconds

Sprint 25 – 30 seconds

Rest 90 seconds

-K

Image via Wikipedia

Potential PT #1 – Speed and Strength

Stretch

4 rounds of:

1. Dumbbell walking lunges – 10 each leg/20 total
2. Medicine Ball side to side pushups – 10 total
3. Mountain Climbers – 20 (2 counts)
4. Side jump w/ push up – (Find a box or a bench, stand sideways next to it, jump laterally over it, perform a pushup, then repeat by jumping to other side and performing pushup) Do a total of 10 jumps and pushups per round
5. Flutter kicks 30 (4 counts)

End circuit

Finish with run 400 meters 4 times

Stretch

- Ben

Potential PT #2 – R&R

I am a big fan of Ben’s workout he posted today. So I suggest doing that or taking a day of rest. Also, a personal thanks to all those who have been e-mailing us regarding feedback, it helps us out a ton. Remember to subscribe to our blog at the bottom of the site and to follow us on Twitter: @MidwestFit

-K

Potential PT #1 – Run!

If you live in the Midwest and were blessed with this ridiculous snow storm, then you’ll most likely need a treadmill to bust this run out today, unless you are a complete badass and run outside.  High five to you if you are!

Stretch

Run 3 Miles

Stretch

Keep on that half training!

- Ben

Potential PT #2 – Legs & Cardio

Bike 15 minutes

Goblet Squat 3 x 15

Weighted Alternating Lunges 3 x 10 (5 each leg)

Leg Extensions 3 x 12

Bike 10 minutes

Leg Press 3 x 10

One Arm Dumbbell Swing 3 x 15 (each arm)

Bike 20 minutes

-K

Image via Wikipedia

Potential PT #1 – Strength/Endurance

Stretch

Thrusters - 4 sets of 8-12 reps
Weighted Pushup Pyramid – 5,10,15,20,15,10,5
Weighted Pullup Pyramid – 1,2,3,4,5,6,5,4,3,2,1
Dips – 3 sets of 12 reps

Abs/Core:

3 rounds of:
1. Situps 30
2. Flutter Kicks 20 (4 counts)
3. Crunches 40
4. Leg Lifts 25
5. Bridge 45 seconds to 1 minute

Stretch

- Ben

Potential PT #2 – More Strength/Endurance

This is just an alternative to Ben’s post. In case you can’t go to the gym for things like Thrusters and Dips…

NOTE: This routine has small circuits built into it (to help burn fat). Break 15-20 seconds between circuit exercises and for 1-2 minutes after each circuit. Be sure to note which parts are circuits and which are not.

CIRCUIT 3 Rounds, spending 1 minute on each exercise of:

Power Push Ups

Dive Bomber Push Ups

Triangle Push Ups

END CIRCUIT

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

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

CIRCUIT 3 Rounds, spending 1 minute on each exercise of:

Bicep Blasters (As many curls as possible. Standing against a wall is also good for these)

Standing Military Press

Standing Bent Over Rows

END CIRCUIT

CIRCUIT 3 Rounds, spending 2 minute on each exercise of:

NOTE: This circuit spends 2 minutes on each exercise

Double Crunches

Left/Right Sit Ups

Bicycle Crunches

Ball Sit Ups (If you do not have an exercise ball, just do sit ups)

Flutter Kicks

END CIRCUIT

-K

Apologizes for the late post!

Stretch

Run 4 miles

Stretch

- Ben

Potential PT #1 – Half Training

Continuing the Half Marathon Training! Generally for the next 11 weeks or so there will be 2 days during the week of a regular run, 1 day during the week of a tempo/fast paced run or 800′s, and one weekend longer run.  All of these coupled with strength training also, just to give everyone a heads up as to what’s coming.  Time to get MidwestFit!

Stretch

Run 3 miles

Stretch

- Ben

Potential PT #2 – R&R

If you did the workouts Mon-Wed then you may feel like resting today. I am sore so will be doing so.

Rest and Recover

-K

Potential PT #1 – Run +

Stretch

4 Rounds of:

1. Dumbbell Bench Press 8-12 reps
2.  Pullups (Any grip you want to improve on) 7 reps
3.  Handstand Pushups – 6 (If Handstand Pushups can’t be done, substitute with standing dumbbell military press.  Use a weight for 5-8 reps because this one is going for some strength building)
4. Side to Side Medicine Ball Pushups – MB Side to Side Pushups 10 Total or 5 each arm (You don’t have to do them explosive style like the guy in the video, just do the pushup with the ball in one hand, then roll the ball across to the other arm and perform the next pushup.  If you do it explosive it adds a whole new difficulty to the workout, but go for it if you’d like!)

Run 2 miles

Stretch

- Ben

Potential PT #2 – Fat Burner

These moves/exercises are designed to burn body fat, especially around the midsection…

Circuit 3 times:

Squat Thrusts 20 (Video) (Unlike in video, try and jump at the end)

Body Weight Squat 20

Body Weight Alternating Lunges 12 (each leg)

Body Weight Jump Squat 12

Exercise Ball Push Ups 12 (these use a full size exercise ball that normally are used for sit ups/crunches as opposed to the ball Ben is talking about in his exercise. Just do a normal push up with both hands on the ball)

-K

Potential PT #1 – Wake Up

Stretch

5 Rounds of:

1. Dumbell Push Up Rows – 10 Pushups 5 Rows (each arm) Pushup with Row (Perform a Pushup, then row with right arm and reset, perform a pushup row with left arm and reset).
2. Sumo Squat with Dumbbell – 10 reps Sumo Squat (Notice the position of the feet, and I usually just hold the dumbbell close to my chest if that’s more comfortable).
3. Mountain Climbers (2 Counts) – 25 Mountain Climbers
4. Pullups (Any Grip) – 7
5. 8 Count Body Builders – 8 Total 8 Count Body Builders

Finish with Plank for a total of 3 minutes (Try to use a few sets as needed)

Stretch

- Ben

Potential PT #1 – Wake Up

Stretch

5 Rounds of:

1. Dumbell Push Up Rows – 10 Pushups 5 Rows (each arm) Pushup with Row (Perform a Pushup, then row with right arm and reset, perform a pushup row with left arm and reset).
2. Sumo Squat with Dumbbell – 10 reps Sumo Squat (Notice the position of the feet, and I usually just hold the dumbbell close to my chest if that’s more comfortable).
3. Mountain Climbers (2 Counts) – 25 Mountain Climbers
4. Pullups (Any Grip) – 7
5. 8 Count Body Builders – 8 Total 8 Count Body Builders

Finish with Plank for a total of 3 minutes (Try to use a few sets as needed)

Stretch

- Ben