If unsure how to perform an exercise, you can find it on the MidwestFit YouTube Channel, or search for the exercise via a search engine. MidwestFit YouTube

Potential PT #1 – Dumbbell and Body Weight Endurance

Circuit: 3-4 Rounds – Little to no rest between exercises and rounds.

1. Medicine Ball Side to Side Push Ups – 26
2. Jump Squats – 20
3. Plank – 2 minutes
4. Burpees – 20
5. Bent Over Row – 15, after 15 go directly into bicep curls with same weight and perform as many reps as possible
6. Hamstring Curls on Ball – 40
7. Flutter Kicks – 45 seconds
8. Mountain Climbers – 45 seconds
9. Shoulder Up and Outs – 15
10. Thrusters – 15
11. Crunches with legs in air – 1 minute
12. Overhand Grip Pull Ups – 8

Potential PT #2 – Barbell and Body Weight Endurance

Complete all exercises in order in as few sets as possible. For exercises that require weight, use 60% of your 1 Rep Max.

1. Push Ups – 100 reps
2. Hang Clean – 60 reps
3. Plank – 4 Minutes
4. Push Press – 60 Reps
5. Flutter Kicks – 4 Minutes
6. Dips – 40
7. Pull Ups – 30
8. Goblet squat (hold dumbbell in front of you) – 100 Reps (suggested weight 30-60 pounds)
9. Straight Leg Deadlift – 50

- MidwestFit Team

Simple AND Effective Today.

Circuit: 4 Rounds with little to NO Rest between exercises.  Rest 2 Minutes between rounds.

1. Jumping Jacks – 1 Minute
2. Push Ups – 20
3. Walking Lunges – 15 (each leg)
4. Push Ups – 20
5. Squats – 40
6. Pull Ups – 8
7. Mountain Climbers -1 Minute
8. Handstand Push Ups – 8 (if you can pull them off)

Check out our MidwestFit YouTube Page for Videos!

- 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

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

Warm Up – 5 Minute Walk/Jog, 1 Minute Jumping Jacks

Circuit: 3 Rounds – Little to NO Rest!

1. Burpees – 10
2. Run 400 Meters (Fast!) (1/4 Mile)
3. Kettle Bell Swings – 20 (heavy weight)
4. Plank – 1 Minute
5. Flutter Kicks – 1 Minute
6. Run 400 Meters (Fast!)
7. Mountain Climbers – 1 Minute

This should take around 26-36 Minutes – Fly through it!

Check out our MidwestFit YouTube Page for Videos!

- MidwestFit Team

TOTAL BODY FITNESS

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!

Total Body Fitness Test

Use this PT 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

Warm Up – 5 Minute Walk/Jog, 1 Minute Jumping Jacks

Circuit: 3 Rounds – Little to NO Rest!

1. Burpees – 10
2. Run 400 Meters (Fast!)
3. Kettle Bell Swings – 20 (heavy weight)
4. Plank – 1 Minute
5. Flutter Kicks – 1 Minute
6. Run 400 Meters (Fast!)
7. Mountain Climbers – 1 Minute

This should take around 26-36 Minutes – Fly through it!

Check out our MidwestFit YouTube Page for Videos!

- 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

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

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)

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

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

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

Stretch

We highly, highly suggest you check out our brand new Total Body Fitness Program and read the Program Goals so you know exactly what you will get out of our program.  No guessing, no hoping.  Guaranteed results from a scientifically designed program from our Co-Founder/Admin (ACSM Trained, 4-Year Bachelor Degree in Health and Fitness from Purdue University, and Corporate Health and Fitness Specialist), who used this specific program to get in the best shape of his life and to help his clients do the same!

- MidwestFit Team

Better get after it today in case you can’t tomorrow!

Interested in what you can gain from REAL Strength Training?

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

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

Find Us on Facebook! Click Here.

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

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

Find Us on Facebook! Click Here.  [twitter-follow screen_name='MidwestFit' link_color='e42217']

Warm Up – 5 Minute Run – 20 Push Ups

1. Dumbbell Bench Press – 4 Sets of 5 Reps
In between each set – Perform 30 Push Ups in as few sets as possible
2. Hang Clean – 3 Sets of 5 Reps
In between each set – 8 Inverted Rows – 8 Pull Ups Overhand
3. Push Press – 3 Sets of 5 Reps
In between each set – Hang Snatch – 8 Reps – Shoulder Up and Outs – 15 Reps
4. Dips – 4 Sets of Max Reps

Cardio:

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

- MidwestFit Team

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

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