12′s!

Perform this circuit with little to no rest – 3-4 Rounds – All Exercises 12 Reps

1. Power Push Ups – Push yourself up off of ground (try to clap in between push ups if possible)
2. Side Plank Shoulder Raise- 12 each arm
3. Hamstring Curls on Ball - 12 single legs each leg
4. Lunge w/ Curls and Press – 12 each side (24 total)
5. Front Squat
6. Hang Clean
7. Hang Snatch
8. Power Push Ups
9. BOSU Dumbbell Row – 12 (each arm)
10. 8 Count Body Builders
11. Pull Ups
12. Burpees

Super Fun Circuit Day!

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

Circuit: 40 Minutes – Finish as much as you can up until the 40 Minute mark, then stop on whatever exercise you are on – Little to No Rest in between exercises or rounds

1. Front Squat- 10
2. Back Squat- 10 (same weight as front squat)
3. Stiff Legged Deadlifts- 10 (same weight as front squat)
4. Walking Lunges – 12 (same weight as front squat)
5. Dumbbell Bench Press – 6-10 Reps
6. Hang Snatch – 6-10 Reps
7. Barbell Bent Over Row (Can use dumbbells) – 6-10 Reps
8. Pull Ups – 6-10 Reps
9. Bosu Push Ups (w/ twist) – 12
10. BOSU Dumbbell Row – 12 (each arm)
11. Plank – 2 Minutes

Stretch/Cool Down

- MidwestFit Team

Potential PT #1 – 800 Run

Stretch/Warm Up

Run 800 Meters 3-5 Times – Each run should be fast and at a high intensity

Abs/Core:

Flutter Kicks – 50 (4-counts)
Plank 1 Minute
Flutter Kicks – 40 (4-counts)
Plank 45 Seconds
Flutter Kicks – 30 (4-counts)
Plank 30 seconds

Stretch

- Ben

Potential PT #2 – Bike 800′s

Stretch/Warm Up

Bike 800 Meters with HIGH Resistance 6-8 times.
Rest 2-3 Minutes between sets

Abs/Core:

Side Plank w/ Hip Raises 2 x 25 (each side)

Lean Back Feet Raise 2 x 30 seconds

Kettlebell Half Get Ups 2 x 15 (each side) (can also use a dumbbell)

Bicycle Crunches 2 x 40 (count: 1,1,2,2,3,3..etc.)

Stretch

- K

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Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

Different style of training this week.  We’re going to hit each major muscle group of the body just once this week, but we’re going to hit it hard.  There will 3-4 exercises per muscle group consisting of combinations of strength and endurance exercises that differ between numbers of sets and reps. 

For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps.  So if a suggestion is 8 reps, the last rep should be tough, but not impossible.

Stretch

1. Barbell Back Squat - 4 Sets of 8 Reps – Strength
2. Squats – Body Weight – 1 Minute – Endurance
3. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets – Strength
4. Wall Sit – 45 seconds x 2 Times
5. Straight Leg Deadlift - 3 sets of 10 reps
6. Hamstring Curls on Ball - 15 (both legs) – 10 (each leg/single leg) – 15 (both legs)
7. Jump Rope – 5 Minutes

Abs/Core:

Lower:
1. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)

1. Lean back and hold - 30 Seconds (Abs/Lower Back – Fat Burning)
2. Plank – 1 Minute (Lower Back/Abs – Fat Burning)

Upper/Midsection
1. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times (Abs/Obliques)
2. Crunches with legs in air - 1 Minute (Abs – Isolation)
3.Bicycle Crunches - 1 Minute (Abs/Hip flexors/extensors)
4. Full Sit Ups - 1 Minute (Abs – full extension)

- MidwestFit Team

Warm up - 5 Minute Jog or Bike, 10 Push Ups,10 Squats

1. Staggered Push Ups w/ Hip Extensions – 20 total (1o extensions each leg)
2. Lunge w/ Curls and Press – 40 total (20 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 – 50
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

Stretch

- MidwestFit Team

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

Mini 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

End Circuit – Run 800 Meters (1/2 mile)

Mini 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)

End Circuit – Run 800 Meters (1/2 mile)

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

End Circuit – Run 800 Meters (1/2 mile)

Stretch

- MidwestFit Team

If unsure of how to perform an exercise, please view our MidwestFit YouTube Page!

For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps. So if a suggestion is 15 reps, the last rep should be tough, but not impossible.

Warm Up:
Jog or Bike – 5 Minutes
Flutter Kicks – 1 Minute
Push Ups – 20
Squats – 20
Pull Ups – 10

Circuit: 5 Rounds – Little to No Rest

1. Bosu Side to Side Push Ups – 20
2. Bent Over Row – 20 Reps
3. Box Jumps – Squat at top and bottom of jump – 12
4. Straight Leg Deadlift – 15
5. Plank – 1 Minute
6. Leg Lifts – 1 Minute
7. Front Squat to Press/Thrusters – 20
8. Dips on Bench – 30

- MidwestFit Team

Barbell Complex (Refer HERE for basic directions on complex, just read directions for understanding then follow workout listed today)

4 Sets: 6 Reps of each exercise

Hang Clean
Front Squat
Push Press
Bent Over Row
Straight Leg Dead Lift
Walking Lunges (6 each leg)

In between Sets:

After set 1 – 100 Push Ups – Elevate Feet
After set 2 – 1 Minute Russian Twists – 15 diagonal chops from russian twist position
After set 3 – 50 dips with weight
After set 4 – 1 Minute Bicep Curls – Fast Paced

Circuit: 5 Rounds

1. Jump Squats – 20
2. Flutter Kicks – 1 Minute
3. Wall Sit – 1 Minute
4. Plank – 1 Minute

- MidwestFit Team

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

For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps. So if a suggestion is 5 reps, the last rep should be tough, but not impossible.

Deadlift – 3 sets of 5 reps

Circuit: 4 Rounds – Little to No Rest

1. Dumbbell or Barbell Bench – 5 reps
Immediately into Push Ups – Max Reps
2. Inverted Rows – Max Reps
3. Hang Clean- 5 Reps
4. Walking Lunges with Weight – 10 Reps total (5 on each leg)
Immediately into Jump Squats with weight – 6 reps total
5. Push Press – 5 Reps
Immediately into Shoulder Up and Outs – 10
6. Flutter Kicks – 1 Minute
Immediately into Plank – 1 Minute
Immediately into Stability Ball Toe Touches – 1 Minute
7. Regular Pull Ups – Max Reps

Abs/Core:

1. Flutter Kicks – 1 Minute
2. Bosu with Twist – 1 Minute
3. Side Plank w/ Hip Raises – 30 seconds each side
4. Plank – 2 Minutes
5. Stability Ball Toe Touches – 1 Minute
6. Flutter Kicks – 1 Minute
7. MB Twists – 1 Minute

Stretch

- MidwestFit Team

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

Do these exercises in a row, then repeat the cycle 6 to 8 times. Try and have very little rest between these. So when you have gone through all 6 exercises try and start right back again with push ups, until you complete the proper amount of sets. Once all cycles are completed finish up with abs.

12 Power Pushups (This means push yourself up off the ground when you come up. If it helps, try and clap when you go up)
10 Lunges
10 Inverted Rows (Video)
7 Pull Ups
7 Reverse Pull Ups/Chin Ups
10 Prison Squats

Abs:

Bicycles 40 x 2 (Count: 1,1,2,2,3,3, etc.)
Vertical Leg Crunches 30 x 2
Long Arm Crunches 20 x 2 (Lie on floor/mat like a normal crunch but put hands straight back above your head, one hand on top the other. Then perform a crunch while keep your arms straight and above your head)
Reverse Crunch 30 x 2
Plank 1 min. 30 sec.

- MidwestFit Team

Here’s one of our tougher and more advanced circuits. If done with little to no rest, you should be on the floor after this one!

If unsure how to perform some of the exercises, google them for some quick videos (we haven’t had time to record new videos yet!)

Circuit 4 Times: Little to No Rest

1. Deck Squat – 10 reps
2. Barbell Bent Over Rows – 10 (high weight)
3. Barbell Back Squat – 6 reps (high weight)
4. Barbell Bench Press – 6 (high weight)
5. Barbell Burpees – 8 (these are tough, but a really great exercise, practice these at a low weight first, then use anywhere from 40-80 pounds if possible)
6. Pull Ups – Max Reps

Abs/Core:

1. Flutter Kicks – 1 Minute
2. Bosu with Twist – 1 Minute
3. Side Plank w/ Hip Raises – 30 seconds each side
4. Plank – 1 Minute
5. Stability Ball Toe Touches – 1 Minute
6. Flutter Kicks – 1 Minute
7. MB Twists – 1 Minute

- MidwestFit Team

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

Mini 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

End Circuit – Run 800 Meters (1/2 mile)

Mini 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)

End Circuit – Run 800 Meters (1/2 mile)

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

End Circuit – Run 800 Meters (1/2 mile)

Stretch

- MidwestFit Team

Super Fun Circuit Day!

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

Circuit: 4 Rounds – Little to No Rest in between exercises or rounds

1. Front Squat- 10
2. Back Squat- 10  (same weight as front squat)
3. Stiff Legged Deadlifts- 10  (same weight as front squat)
4. Walking Lunges – 12  (same weight as front squat)
5. Dumbbell Bench Press – 6-10 Reps
6. Hang Snatch – 6-10 Reps
7. Barbell Bent Over Row (Can use dumbbells) - 6-10 Reps
8. Pull Ups – 6-10 Reps
9. Bosu Push Ups (w/ twist) – 12
10. BOSU Dumbbell Row – 12 (each arm)
11. Plank – 2 Minutes
12. Bosu with Twist – 1 Minute

Stretch/Cool Down

- MidwestFit Team

We busted these out a little over a month and a half ago, time to bring them back!  Good luck today.

Potential PT #1 – 21-15-9

This is actually done as a circuit, so be sure to read the whole post first so you correctly understand how to perform this PT.  Go Get Em!

Warm Up – Jump Squats 15, Push Ups 20, Pull Ups 6, Flutter Kicks 30 seconds

21-15-9 reps of: Weights used are suggested, tailor weight up or down as you need.

1. 135 pound bench press OR body weight bench press
2. 95 pound Thrusters  (Use a barbell is possible) 
3. 135 pound Deadlift
4. Full extension Regular Pull Ups

Do these in order listed. So first round should be 21 reps bench press, then 21 reps thrusters, then 21 reps deadlift, then 21 reps pull ups. Then restart at bench press 15 reps and so on.

Complete these reps in as few sets as possible (should be a tough workout, but that’s the point)

Form is critical on all of these lifts especially in the thrusters and deadlifts.  If you are unfamiliar with these lifts or haven’t done them in a while start at a very low weight and do a few reps so you can get your form back, then progress up to desired lifting weight.

Abs/Core:

1. Flutter Kicks - 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks - 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
5. Lean back and hold - 30 Seconds x 3 times (Abs/Lower Back – Fat Burning)
6. Plank – 2 Minutes (Lower Back/Abs – Fat Burning)

Stretch

- Ben

Potential PT #2 – Complex Training

Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

Complex Training is meant to use preferably a barbell (can use dumbbells if no access to a barbell) where you use the same amount of weight for each exercise.  You perform it similar to circuit training where you go through each exercise one time (with the determined amount of reps) with no rests between exercises.  Rest 1-2 minuets between sets.  Use very low weight if you need to warm up and practice form first.

Complete all 3 complexes.

Complex 1: 6 Reps per Exercise - Perform 4 Sets – Increase weight used each round if possible
If new to this style of training, for the first set use a 45 pound bar with no extra weight on the side, then try to increase 10-20 pounds total each round if capable.  These exercises are to be completed back to back with no rest during the round.

COMPLEX: 6 Reps – 4 Sets

1. Upright Row
2. Hang Snatch (Form is very important.  Keep the bar close to your body as your bring it up, and stick your head through the lift)
3. Full Back Squat into Overhead Press
4. Hang Snatch
5. Bent Over Rows

Complex 2: 6 Reps per Exercise - Perform 4 Sets – Increase weight used each round if possible

1. Front Barbell Squats
2. Straight Leg Deadlift
3. Back Squat
4. Calf Raises
5. Front Barbell Squats

Complex 3: 6 Reps per Exercise - Perform 4 Sets – Increase weight used each round if possible

1. Deadlift 
2. Bent Over Rows
3. Hang Power Clean 
4. Front Barbell Squats
5. Push Press
6. Back Squat

- Have Fun!

Tabata Training is defined as completing 20 seconds of exercise followed by 10 seconds of rest for 8 sets straight. So for today complete the exercises listed following Tabata style training. Rest 1-2 minutes between exercises.

Adjust weight used as you see fit. If you need to go higher half way through, then increase weight. If it begins to get too difficult to finish each 20 seconds, lower the weight.

Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

1. Bench Press
2. Hang Power Clean (FORM IS ESSENTIAL – In order to get the benefit of working the upper back muscles, the elbows must be raised parallel to the floor at the end of the lift – this is an explosive, powerful lift, so treat it as such! Throw in a little jump to keep momentum going and throw those elbows up at the end) If uncomfortable with the hang power clean, perform Bent Over Rows, but you should be using heavier weight to simulate hang clean.*

3. Front Barbell Squats
4. Straight Leg Deadlift
5. Push Press
6. Flutter Kicks
7. Medicine Ball Twists

Estimated Completition Time: 35 Minutes

Stretch

- MidwestFit Team