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.

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

Stretch

Chest/Pecs:
1. Barbell Bench Press – 3 Sets of 6-8 Reps
2. Push Ups – 100 (In as few sets as possible)
3. Incline Dumbbell Bench - 3 Sets of 6-8 Reps
4. Push Ups with Feet up on Bench of other Incline – 50 (In as few sets as possible)

Back/Lats:
1. Barbell Bent Over Row - 3 Sets of 8 Reps
2. Dumbbell Bent Over Rows – 1 Minute x 2 Times (at a low weight)
3. Dumbbell Single Arm Rows – 3 Sets of 8 Reps for each arm
4. Regular Pull Ups - 40 reps (in as few sets as possible)

Shoulders:
1. Push Press - 3 Sets of 8 Reps
2. Shoulder Up and Outs - 2 sets of 20 reps (light weight)
3. Side Plank Shoulder Raise - 30 seconds each side x 2 Times

Biceps/Triceps:
1. Bicep Curls – 7′s - 2 Sets
2. Bicep Blasters - 1 Minute x 2 Times (Use a high weight at the beginning that you will not be able to complete a minute with, once you have done as many reps as possible with the high weight, drop the weights, and immediately pick up much lighter weights to finish out the 1 minute – Sterngth at first – Endurance at the end)
3. Overhead Tricep Press – 3 Sets of 10 Reps
4. Tricep Push Ups - 25 Total x 3 sets

- MidwestFit Team

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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

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.  Be sure to get it in as much as you can Monday – Thursday, if you do, you’ve earned those 2 rest days later in the week!

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.

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

Stretch

Chest/Pecs:
1. Barbell Bench Press – 3 Sets of 6-8 Reps – Strength
2. Push Ups – 100 (In as few sets as possible) – Endurance
3. Incline Dumbbell Bench - 3 Sets of 6-8 Reps – Strength
4. Push Ups with Feet up on Bench of other Incline – 50 (In as few sets as possible) – Endurance

Back/Lats:
1. Barbell Bent Over Row - 3 Sets of 8 Reps – Strength
2. Dumbbell Bent Over Rows – 1 Minute x 2 Times (at a low weight) – Endurance
3. Dumbbell Single Arm Rows – 3 Sets of 8 Reps for each arm – Strength
4. Regular Pull Ups - 40 reps (in as few sets as possible) – Endurance

Shoulders:
1. Push Press - 3 Sets of 8 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

Biceps/Triceps:
1. Bicep Curls – 7′s - 2 Sets
2. Bicep Blasters - 1 Minute x 2 Times (Use a high weight at the beginning that you will not be able to complete a minute with, once you have done as many reps as possible with the high weight, drop the weights, and immediately pick up much lighter weights to finish out the 1 minute – Sterngth at first – Endurance at the end)
3. Overhead Tricep Press – 3 Sets of 10 Reps
4. Tricep Push Ups - 25 Total x 3 sets

Go Get Em!

- MidwestFit Team

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Potential PT #1 – Breakdown by Muscle Group

Stretch/Warm Up

Chest/Triceps:
1. Spider Push Ups - 20 Total (10 each leg) x 2 Sets
2. Push Up Kick Outs - 20 Total (10 each leg) x 2 Sets
3. Medicine Ball Push Up Ladder - Use at least 4 different medicine balls – Up and Down the ladder once, Rest 60 seconds, Up and down the ladder again
4. Hip Cross Push Ups - 20 Total (10 each leg) x 2 Sets
5. Tricep Push Ups - 25 Total x 3 sets

Shoulders:
1.  Side Plank Shoulder Raise - 30 seconds each side x 2 Times
2. Shoulder Up and Outs - 10 Reps x 2 Sets (Focus on PROPER FORM, which might mean using less weight!)
3.  Single Arm Military Press - 30 seconds each arm by 2 times

Back/Bicpes:
1. Regular Pull Ups - 7 Reps x 2 Sets
2. Chin Ups - 7 x 2
3. BOSU Dumbbell Row - 12 Reps (each arm) x 2 sets
4. Bent Over Rows - 15 Reps x 3 sets
5. Bicep Curls – 7′s - 2 Sets

Abs/Core:
Complete as quickly as possible:

1. Plank for a total of 5 minutes
2. Side Bridge (on both sides) for a total of 2 minutes and 30 seconds

Stretch

- Ben

Potential PT #2 – Upper Body for Time

As Quickly as Possible in as few sets as possible:

30 Handstand Pushups

60 Pull Ups

60 Power Push Ups

50 Kettle Bell Swings

70 Burpees (Squat Thrusts)

Abs:

Full Sit Ups 3 x 25

Flutter Kicks 3 x 35

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

Plank 3 x 1 minute

Side Bridge 2 x 1 minute (both sides)

-K

Potential PT #1 – Upper Body Strength

Get ready for some serious strength gains today!

Stretch/Warm Up

NO CIRCUIT: Rest 90 seconds between exercises

Chest/Triceps/Core:
1. Spider Push Ups - 20 Total (10 each leg)
2. Push Up Kick Outs - 20 Total (10 each leg)
3. Medicine Ball Push Up Ladder - Use at least 4 different medicine balls – Up and Down the ladder once, Rest 60 seconds, Up and down the ladder again
4. Hip Cross Push Ups - 20 Total (10 each leg)
5. Bosu MB Push Ups - 15
6. Bosu Cross Over Push Ups - 20 Total
7. Explosive Push Ups with Bench - 5 Total Explosive Push Ups (Watch Video – Perform 3 push ups, and on the third, explode up – Keep going until 5 Explosive Push Ups are performed)

Back/Bicpes:
1. Regular Pull Ups - 7 Reps x 2 Sets
2. Wide Grip Pull Ups - 7 x 2
3. Chin Ups - 7 x 2
4. BOSU Dumbbell Row - 12 Reps (each arm) x 2 sets
5. Bent Over Rows - 15 Reps x 3 sets
7. Bicep Curls – 7′s - 1 Set

Shoulders:
1. Push Press - 12 Reps x 3 Sets
2. Side Plank Shoulder Raise - 30 seconds each side
3. Shoulder Up and Outs - 10 Reps x 2 Sets

Have a good one!

- Ben

Potential PT #1 – Shoulders and Biceps

1. Thrusters – 80 Pounds – 3 Sets of 12 Repetitions
2. Seated Dumbbell Military Press – 3 sets of 15 reps (Lower weight to work on endurance, so focus on high reps)
3. Handstand Pushups - 3 sets of 6-8 reps
4. Chin Up Pyramid – 1,2,3,4,5,6,7,6,5,4,3,2,1
5. Bicep Blasters - 1 Minute (Use a weight that you will fail before one minute at, then once you fail, immediately drop down to a much lower weight to finish the minute)

Abs/Core:

1. Leg Lifts - 30×2
2. Sit ups - 30×2
3. Flutter Kicks - 25×2 (4-counts)
4. 1/2 Sit ups - 60
5. Plank – 1 minute 2 times

Stretch

- Ben