Upper Body Workout

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!

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 15 Reps
2. Hang Clean – 15 Reps
3. Hang Snatch – 15 Reps
4. Push Press -15 Reps
5. Push Ups – 20
6. Pull Ups – 8
7. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!

Upper Body Workout

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!

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 5 Reps for Strength
2. Hang Clean – 5 Reps
3. Hang Snatch – 5 Reps
4. Push Press – 5 Reps
5. Push Ups – 20
6. Pull Ups – 8
7. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

Want some more?

TOTAL BODY FITNESS

Upper Body Workout – The goal here is to knock out this workout in a quick efficient manner while focusing on proper form for all lifts, but to not take any rest between exercises or rounds.  This will elevate your heart rate WHILE you are getting muscular endurance gains for your upper body.

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 15 Reps
2. Push Press – 15 Reps
3. Bent Over Row – 15 Reps
4. Shoulder Up and Outs – 15 Reps (at lighter weight)
5. Inverted Rows – 15 Reps
6. Pull Ups – MAX Reps
7. Dips – 10 Reps
8. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

Interested in similar workout styles?

TOTAL BODY FITNESS

Upper Body Workout

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!

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 5 Reps for Strength
2. Hang Clean – 5 Reps
3. Hang Snatch – 5 Reps
4. Push Press – 5 Reps
5. Push Ups – 20
6. Pull Ups – 8
7. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

Want some more?

TOTAL BODY FITNESS

Upper Body Workout

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 15 Reps
2. Push Press – 15 Reps
3. Bent Over Row – 15 Reps
4. Shoulder Up and Outs – 15 Reps (at lighter weight)
5. Inverted Rows – 15 Reps
6. Pull Ups – MAX Reps
7. Dips – 10 Reps
8. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

Interested in similar workout styles?

TOTAL BODY FITNESS

Upper Body Workout

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 5 Reps for Strength
2. Hang Clean – 5 Reps
3. Hang Snatch – 5 Reps
4. Push Press – 5 Reps
5. Push Ups – 20
6. Pull Ups – 8
7. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

Upper Body Workout

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 15 Reps
2. Push Press – 15 Reps
3. Bent Over Row – 15 Reps
4. Shoulder Up and Outs – 15 Reps (at lighter weight)
5. Inverted Rows – 15 Reps
6. Pull Ups - MAX Reps
7. Dips – 10 Reps
8. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

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

Stretch

Chest/Pecs:
1. Barbell Bench Press – 3 Sets of 5 Reps – Strength
2. Push Ups – 100 (In as few sets as possible) – Endurance

Back/Lats:
1. Barbell Bent Over Row – 3 Sets of 5 Reps – Strength
2. Dumbbell Single Arm Rows – 3 Sets of 5 Reps for each arm – Strength
3. Regular Pull Ups – 40 reps (in as few sets as possible) – Endurance

Shoulders:
1. Push Press – 3 Sets of 5 Reps Strength
2. Shoulder Up and Outs – 2 sets of 20 reps (light weight) – Endurance
3. Side Plank Shoulder Raise – 30 seconds each side x 2 Times - Endurance

Cardio:

Run 800 Meters at 90% Speed
Rest 2 Minutes
Repeat 4 Times

We like to reiterate the importance of the pull up as an essential upper body exercise, as if you couldn’t tell by how often they show up in our daily PT’s!  We HIGHLY suggest giving this post a read and some serious thought if you have never done pull ups, are a little skeptical to try, and/or want to be able to perform one of the best, most simple upper body exercises.

How to Develop Pull Up Strength

- MidwestFit Team

We like to reiterate the importance of the pull up as an essential upper body exercise, as if you couldn’t tell by how often they show up in our daily PT’s!  We HIGHLY suggest giving this post a read and some serious thought if you have never done pull ups, are a little skeptical to try, and/or want to be able to perform one of the best, most simple upper body exercises.

How to Develop Pull Up Strength

- MidwestFit Team

Potential PT #1 – Total Body Mini Circuits w/ Cardio

If you took a rest day yesterday then this will be a good total body workout for you…

Do 3 rounds of each mini circuit, then do the run listed. When you finish the mini circuit and run, move on to the next mini circuit and run.

(NOTE: When doing the 3 rounds of the mini circuit, remember that the run is only done one time after you have completed all 3 rounds)

Mini Circuit 1:

Power Push Ups 1 minute (Do a push up and when you come up push off the ground. Sometimes clapping while doing this can help to stress pushing off the ground)

Split Jumps 1 minute

Dive Bombers 1 minute

End circuit: Run .5 miles

Mini Circuit 2:

Bicep Blasters 1 minute

Triangle Push Ups 1 minute

Plank Ups 1 minute

End circuit: Sprint 400 meters

Mini Circuit 3:

Prison Squats 1 minute

8-Count Body Builders 1 minute

Bent Over Rows 1 minute

End circuit: Run/Jog 1 mile

-K

Potential PT #2 – Lower Body Circuit

Lower Body Circuit

Stretch (Dynamic)

3 rounds of:

Run 400 meters
12 Jump Squats
Wall Sit 45 seconds
Calf Raises – 20
Hamstring curls with ball – 12

Stretch

- Ben