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

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

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

Rest 2 Minutes between sets

1. Barbell Bench Press – 3 Sets of 5 Reps
2. Push Ups – 100 (In as few sets as possible)
3. Barbell Bent Over Row – 3 Sets of 15 Reps
4. Hang Power Clean: 3 Sets of 5 Reps
5. Push Press – 3 Sets of 5 Reps
6. Shoulder Up and Outs – 2 sets of 20 reps (light weight)
7. Side Plank Shoulder Raise – 30 seconds each side x 1 Time
8. Pull Ups – Overhand Full Extension – 3 Sets of 8 Reps

Tempo Run – 20 Minutes

- MidwestFit Team

Happy Monday! If that’s even possible…

Stretch

Run 1 mile (Run this one as though you’re shooting for your best single mile time ever! Do not get to the point of injury, but push yourself)

Regular pullups 3 sets of 6 repetions
Wide pullups 3×6
Underhand (chinup) 3×6
Close grip 3×6
Cliffhangers 2×6

Pushups 3×30
Wide pushups 3×30
Diamond pushups 2×15
Dive bombers 2×10

Abs:
Flutter kicks 40        Situps 50         Leg Lifts 40         Crunches with legs in air seated position 50         Plank/Bridge 1 minute and 30 seconds

Stretch

Enjoy!

- Ben

Happy Monday! If that’s even possible…

Stretch

Run 1 mile (Run this one as though you’re shooting for your best single mile time ever! Do not get to the point of injury, but push yourself)

Regular pullups 3 sets of 6 repetions
Wide pullups 3×6
Underhand (chinup) 3×6
Close grip 3×6
Cliffhangers 2×6

Pushups 3×30
Wide pushups 3×30
Diamond pushups 2×15
Dive bombers 2×10

Abs:
Flutter kicks 40        Situps 50         Leg Lifts 40         Crunches with legs in air seated position 50         Plank/Bridge 1 minute and 30 seconds

Stretch

Enjoy!

- Ben