Cross Training for Cycling or biking or weight training for a half marathon program.  If you would like to perform weight training, perform the endurance workout found HERE

Bike/Cycle

Circuit – 10 Rounds:

1. 1 Minue Seated at Moderate Resistance (Gear 12 on M3 Indoor Cycle or Similar)
2. 1 Minute Standing at High Resitance (Gear 18 on M3 Indoor Cycle or Similar)
3. 1 Minute Seated at Low/Moderate Resistance (Gear 8 on M3 Indoor Cycle or Similar)

Cool down with 5 minute walk

Foam Roll and Stretch

FREE EBOOK! FREE Ab Workouts eBook Use one of our Abs Finishers to top of your workout!

Cross Training and Weight Training to upkeep and build muscle during a half marathon training program.

TOTAL BODY FITNESS

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

No rest during circuits, rest 2-3 minutes between mini circuits. You should fly through this one.

Mini Circuit 1: Circuit 4 Rounds No Rest (may need to lower weight on set 3 or 4 to keep up speed and amount of reps)
1. Dumbbell Bench Press – 15 Reps
2. Barbell Bent Over Row – 15 Reps

Mini Circuit 2: Circuit 4 Rounds No Rest (may need to lower weight on set 3 or 4 to keep up speed and amount of reps)
1. Walking Lunges (with bar on back preferably) – 15 Reps Each Leg or 30 Total
2. Jump Squats – 20 Reps – Body Weight
3. Straight Leg Deadlifts – 15 Reps

Mini Circuit 3: Circuit 4 Rounds No Rest (may need to lower weight on set 3 or 4 to keep up speed and amount of reps)
1. Push Press – 15 Reps
2. Front Shoulder Raises – 15 Reps

Check out our MidwestFit YouTube Page for Videos!

- MidwestFit Team

Cross Training for swimming or weight training for a half marathon program.  If you would like to perform weight training, perform the endurance workout found HERE

Warm up - 2 Rounds: 
1. 2x25m freestyle  rest 10 sec
2. 2x25m backstroke  rest 10 sec

Build up – 3 Rounds:
1. 1x50m kick (any stroke) with kickboard
2. 1x50m streamline kick (back or free)

Core:
1. 1x300m freestyle swim  rest 15 sec
2. 1x200m pull (with pull buoy)  rest 30 sec
3. 1x300m freestyle swim  rest 15 sec

Cool down:
1. 2x50m backstroke  rest 10 sec
2. 2x50m breaststroke

Stretch

Cross Training and Weight Training to upkeep and build muscle during a half marathon training program.

TOTAL BODY FITNESS

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

Mini Workout Circuit 1: Chest/Back – 3 Rounds – Little to No Rest

1. Bosu Cross Over Push Ups – 20 Total
2. Inverted Row – Max Reps
3. Dumbbell Bench Press – 15 Reps
4. Barbell Bent Over Row – 15 Reps
5. Regular Pull Ups – 8 Reps

Mini Workout Circuit 2: Quads/Glutes/Hamstrings -3 Rounds – Little to No Rest

1. Back Squat – 15 Reps
2. Stiff Legged Deadlifts – 15 Reps
3. Hamstring Curls on Ball - 30 Reps
4. Walking Lunges (Holding extra weight) 30 (15 each leg)

Mini Workout Circuit 3: Shoulders/Triceps – 3 Rounds – Little to No Rest

1. Dips – 15
2. Push Press – 15 Reps
3. Shoulder Up and Outs – 15

Stretch

- MidwestFit Team

Try out our total body workout that targets all major muscle groups of the body, the way a workout is supposed to!

TOTAL BODY FITNESS

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

Mini Workout Circuit 1: Chest/Back – 3 Rounds – Little to No Rest

1. Bosu Cross Over Push Ups – 20 Total
2. Inverted Row – Max Reps
3. Dumbbell Bench Press – 15 Reps
4. Barbell Bent Over Row – 15 Reps
5. Regular Pull Ups – 8 Reps

Mini Workout Circuit 2: Quads/Glutes/Hamstrings -3 Rounds – Little to No Rest

1. Back Squat – 15 Reps
2. Stiff Legged Deadlifts – 15 Reps
3. Hamstring Curls on Ball - 30 Reps
4. Walking Lunges (Holding extra weight) 30 (15 each leg)

Mini Workout Circuit 3: Shoulders/Triceps – 3 Rounds – Little to No Rest

1. Dips – 15
2. Push Press – 15 Reps
3. Shoulder Up and Outs – 15

Stretch

- MidwestFit Team

Try out our total body fitness workout that targets all major muscle groups of the body, the way a workout is supposed to!

TOTAL BODY FITNESS

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

Mini Workout Circuit 1: Chest/Back – 3 Rounds – Little to No Rest

1. Bosu Cross Over Push Ups – 20 Total
2. Inverted Row – Max Reps
3. Dumbbell Bench Press – 15 Reps
4. Barbell Bent Over Row – 15 Reps
5. Regular Pull Ups – 8 Reps

Mini Workout Circuit 2: Quads/Glutes/Hamstrings -3 Rounds – Little to No Rest

1. Back Squat – 15 Reps
2. Stiff Legged Deadlifts – 15 Reps
3. Hamstring Curls on Ball - 30 Reps
4. Walking Lunges (Holding extra weight) 30 (15 each leg)

Mini Workout Circuit 3: Shoulders/Triceps – 3 Rounds – Little to No Rest

1. Dips – 15
2. Push Press – 15 Reps
3. Shoulder Up and Outs – 15

Stretch

- MidwestFit Team

Great Total Body Workout to knock out this weekend.  Can easily be done at home if you have a set of dumbbells and a pull up bar!

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. Front Squat with Dumbbell
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

One of the hardest things about reaching fitness goals is ONE – Defining Your Goals (what do you want to gain from your workouts) and TWO – Following an extremely effective and SAFE Program. We can help with all of that, check out the links above for Premium Programs so you can see if your goals match what we GUARANTEE you will derive from our Premium Programs.

Not sure where to start? Feel free to email us at info@midwestfit.com at anytime. We are open to FREE consultations and assisting in questions related to health/fitness/injury/rehab and we can point you in the right direction for where to begin. If new to fitness or had some time off, each program comes with built in Preparatory Training phases or you can check out our Personal Plan (in our opinion our best deal) where you tell us your fitness history, your goals, what you would like to work on, and we walk you through step by step on how to get there!

TOTAL BODY FITNESS

Check out Exercise Videos on our MidwestFit YouTube Page

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

Complete this circuit with little to no rest. For the weight train aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps, but not impossible. So if a suggestion is 15 reps, the last rep should be tough, but not impossible.

Circuit: 4 Rounds

1. Flutter Kicks – 1 Minute
2. Front Squat – 15
3. Push Press – 15
4. Hamstring Curls on Ball – 15
5. Bench Press – 15
6. Bent Over Row – 15
7. Plank – 1 Minute
8. Russian Twists with Weight – 1 Minute

CAN YOU HANDLE MORE? TOTAL BODY FITNESS

Total Body Workout

Total Body Fitness Test

Use this workout today to help you see what areas of total body fitness you need to work on!

Complete this workout as quickly as possible.

Stretch

1. Regular Push Ups – 50
2. Diamond Push Ups on Bosu – 25
3. Bicep Blasters – 2 times for 1 minute a piece
4. Push Press – 3 sets of 12 reps
5. Kettle Bell Swings Read Description on Video (Can be done with dumbbells) – 1 minute and 30 seconds
6. Full Sit Ups – 40
7. Mountain Climbers – 1 minute and 30 seconds
8. Reverse Crunches – 20
9. Jump Squats – 3 sets of 12 reps
10. Hamstring Curls with Ball – 2 sets of 15
11. Clock Hops – 1 minute
12. Regular Pull Ups – 10,5,10,5,10,5,10
13. Leg Levers – 1 Minute
14. Flutter Kicks – 1 Minute
15. Plank – 1 Minute

Stretch

- MidwestFit Team

One of the hardest things about reaching fitness goals is ONE – Defining Your Goals (what do you want to gain from your workouts) and TWO – Following an extremely effective and SAFE Program. We can help with all of that, check out the links above for Premium Programs so you can see if your goals match what we GUARANTEE you will derive from our Premium Programs.

Not sure where to start? Feel free to email us at info@midwestfit.com at anytime. We are open to FREE consultations and assisting in questions related to health/fitness/injury/rehab and we can point you in the right direction for where to begin. If new to fitness or had some time off, each program comes with built in Preparatory Training phases or you can check out our Personal Plan (in our opinion our best deal) where you tell us your fitness history, your goals, what you would like to work on, and we walk you through step by step on how to get there!

TOTAL BODY FITNESS

Check out this workout that focuses on total body training styles from an endurance perspective!

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

Complete this as quickly as possible with little to NO rest:

1. Hang Clean – 3 Sets of 15 Reps
In between each set perform 30 Push Ups
2. Hang Snatch – 3 Sets of 15 Reps
In between each set perform 30 Push Ups
3. Back Squat – 3 Sets of 15 Reps
In between each set perform 30 Hamstring Curls on Ball
4. Wall Sit – 3 Sets of 60 Seconds
In between each set perform 15 hamstring curls on ball and 15 walking lunges each leg

After, pick an Ab Workout from our FREE Ab Workout eBook!

Total Body Workout

Check out our MidwestFit YouTube Page for Videos!

Try out this Total Body Workout

Circuit: 6 Rounds little to NO Rest

1. Dumbbell Bench Press – 15
2. Back Squat – 15
3. Pull Ups – MAX REPS
4. Straight Leg Deadlift – 15
5. Push Press – 15

Fly through this workout and knock it out!

Not sure where to start? Feel free to email us at info@midwestfit.com at anytime. We are open to FREE consultations and assisting in questions related to health/fitness/injury/rehab and we can point you in the right direction for where to begin. If new to fitness or had some time off, each program comes with built in Preparatory Training phases or you can check out our Personal Plan (in our opinion our best deal) where you tell us your fitness history, your goals, what you would like to work on, and we walk you through step by step on how to get there!

TOTAL BODY FITNESS

- MidwestFit Team

Total Body Workout focusing on weight lifting and body weight training for all major muscle groups of the body.

Check out our MidwestFit YouTube Page for Videos and exercises for Total Body Workout

Complete this total body workout as quickly as possible with as little rest as possible:

1. Bench Press – 50 Reps @50% 1RM
2. Push Ups – 30
3. Push Press – 40 Reps
4. Shoulder Up and Outs – 20 (at lighter weight)
5. Back Squat – 20 Reps @5-% 1RM
6. Squats – 30 @Body Weight
7. Wall Sit – 2 Minutes
8. Straight Leg Deadlift – 40 Reps @lighter weight
9. Pull Ups – Overhand – 30
10. Plank – 4 Minutes

Body Weight Training Total Body Workout

Check out our MidwestFit YouTube Page for Videos!

Complete this workout as quickly as possible with as little rest as possible:

1. Squats – 100 Reps @Body Weight (PERFECT FORM!)
2. Push Ups – 7o Reps (Perfect Form!)
3. Pull Ups – Overhand – 40
4. Hamstring Curls on Ball – 50
5. Flutter Kicks – 2 Minutes
6. Plank – 2 Minutes
7. Full Sit Ups – 2 Minutes
8. Side Plank Hip Raises – 30 Seconds Each Side
9. Burpees – 50
10. Nothing!

MidwestFit currently has 4 Premium Programs out and more coming!  Be on the lookout for an at home workout program coming March 1st!

Not sure where to start? Feel free to email us at info@midwestfit.com at anytime. We are open to FREE consultations and assisting in questions related to health/fitness/injury/rehab and we can point you in the right direction for where to begin. If new to fitness or had some time off, each program comes with built in Preparatory Training phases or you can check out our Personal Plan (in our opinion our best deal) where you tell us your fitness history, your goals, what you would like to work on, and we walk you through step by step on how to get there!

TOTAL BODY FITNESS

Total Body Workout

Total Body Fitness Test

Use this workout today to help you see what areas of total body fitness you need to work on!

Complete this workout as quickly as possible.

Stretch

1. Regular Push Ups – 50
2. Diamond Push Ups on Bosu – 25
3. Bicep Blasters – 2 times for 1 minute a piece
4. Push Press – 3 sets of 12 reps
5. Kettle Bell Swings Read Description on Video (Can be done with dumbbells) – 1 minute and 30 seconds
6. Full Sit Ups – 40
7. Mountain Climbers – 1 minute and 30 seconds
8. Reverse Crunches – 20
9. Jump Squats – 3 sets of 12 reps
10. Hamstring Curls with Ball – 2 sets of 15
11. Clock Hops – 1 minute
12. Regular Pull Ups – 10,5,10,5,10,5,10
13. Leg Levers – 1 Minute
14. Flutter Kicks – 1 Minute
15. Plank – 1 Minute

Stretch

- MidwestFit Team

We hope you got a chance to read our email about making 2013 YOUR year to lead to the healthiest and best year of your life yet, and MidwestFit can get you there. If interested in receiving exclusive information, you can sign up on the right side of our home page under Join the Revolution.

MidwestFit currently has 4 Premium Programs out and we just today released our brand new Premium TOTAL BODY FITNESS PROGRAM

One of the hardest things about reaching fitness goals is ONE – Defining Your Goals (what do you want to gain from your workouts) and TWO – Following an extremely effective and SAFE Program. We can help with all of that, check out the links above for Premium Programs so you can see if your goals match what we GUARANTEE you will derive from our Premium Programs.

Not sure where to start? Feel free to email us at info@midwestfit.com at anytime. We are open to FREE consultations and assisting in questions related to health/fitness/injury/rehab and we can point you in the right direction for where to begin. If new to fitness or had some time off, each program comes with built in Preparatory Training phases or you can check out our Personal Plan (in our opinion our best deal) where you tell us your fitness history, your goals, what you would like to work on, and we walk you through step by step on how to get there!

TOTAL BODY FITNESS

Total Body Fitness Test

Use this workout today to help you see what areas of total body fitness you need to work on!

Complete this workout as quickly as possible.

Stretch

1. Regular Push Ups – 50
2. Diamond Push Ups on Bosu – 25
3. Bicep Blasters – 2 times for 1 minute a piece
4. Push Press – 3 sets of 12 reps
5. Kettle Bell Swings Read Description on Video (Can be done with dumbbells) – 1 minute and 30 seconds
6. Full Sit Ups – 40
7. Mountain Climbers – 1 minute and 30 seconds
8. Reverse Crunches – 20
9. Jump Squats – 3 sets of 12 reps
10. Hamstring Curls with Ball – 2 sets of 15
11. Clock Hops – 1 minute
12. Regular Pull Ups – 10,5,10,5,10,5,10
13. Leg Levers – 1 Minute
14. Flutter Kicks – 1 Minute
15. Plank – 1 Minute

Stretch

- MidwestFit Team

We hope you got a chance to read our email about making 2013 YOUR year to lead to the healthiest and best year of your life yet, and MidwestFit can get you there. If interested in receiving exclusive information, you can sign up on the right side of our home page under Join the Revolution.

MidwestFit currently has 4 Premium Programs out and we just today released our brand new Premium TOTAL BODY FITNESS PROGRAM

One of the hardest things about reaching fitness goals is ONE – Defining Your Goals (what do you want to gain from your workouts) and TWO – Following an extremely effective and SAFE Program. We can help with all of that, check out the links above for Premium Programs so you can see if your goals match what we GUARANTEE you will derive from our Premium Programs.

Not sure where to start? Feel free to email us at info@midwestfit.com at anytime. We are open to FREE consultations and assisting in questions related to health/fitness/injury/rehab and we can point you in the right direction for where to begin. If new to fitness or had some time off, each program comes with built in Preparatory Training phases or you can check out our Personal Plan (in our opinion our best deal) where you tell us your fitness history, your goals, what you would like to work on, and we walk you through step by step on how to get there!

TOTAL BODY FITNESS