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

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

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

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

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 5 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

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 5 Reps – Strength
2. Push Ups – 100 (In as few sets as possible) – Endurance
3. 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 5 Reps – Strength
2. Hang Power Clean: 3 Sets of 12 reps – Endurance
3. Dumbbell Single Arm Rows – 3 Sets of 5 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 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

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

Abs/Core:

Circuit 2 Times:

1. Lean back and hold – 30 seconds
2. Stability Ball Toe Touches - 1 Minute
3. Flutter Kicks – 1 Minute
4. Leg Lifts with Splits – 1 Minute
5. Crunches with legs in air – 1 Minute

Go Get Em!

- MidwestFit Team

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

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

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

Potential PT #1 – Tempo Run

Stretch/Warm Up

Run 20-25 Minutes
Run at a pace that is difficult to maintain.  You should be able to run the whole amount of time, but push yourself!

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 – Yasso 800′s

Stretch/Warm Up

Run 800 Meters 3-6 times.
Rest 2-3 Minutes between runs

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

Potential PT #1 – Tempo Run

Stretch/Warm Up

Run 20-25 Minutes
Run at a pace that is difficult to maintain.  You should be able to run the whole amount of time, but push yourself!

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 – Yasso 800′s

Stretch/Warm Up

Run 800 Meters 3-6 times.
Rest 2-3 Minutes between runs

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

Potential PT #1 – Sprints

As many rounds in 30 minutes of:

Run 800 meters
Jog 400 meters
Run 800 meters
Jog 400 meters
Run 1 mile (sprint every minute for 20 seconds at a time)

-K

Potential PT #1 – Rest and Recover

Stretch

Rest

Stretch

Great workouts the past 5 days! Definitely earned a rest day so take a day off!  If you missed last week’s post on the importance of rest days, give this short article a read.

The Importance of Rest

- Ben

Potential PT #2 – Quick And Not Painless

In case you feel alright to go today, try out this quick friday PT.

1 Round of:

Pull Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Power Push Ups 60 (In as little amount of sets as possible)

Chin Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Ball Push Ups 60 (In as little amount of sets as possible)

Cliff Hangers 3 x 6 (Each side)

-K

MIDWESTFIT CHALLENGE: For Potential PT #2  post times to comments or e-mail midwestfit@gmail.com

BEST of 2/17/11:

Drew S. (Chicago, IL) – 22:30.00

Potential PT #1 – Rest and Recover

Stretch

Rest

Stretch

Great workouts the past 5 days! Definitely earned a rest day so take a day off!  If you missed last week’s post on the importance of rest days, give this short article a read.

The Importance of Rest

- Ben

Potential PT #2 – Quick And Not Painless

In case you feel alright to go today, try out this quick friday PT.

1 Round of:

Pull Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Power Push Ups 60 (In as little amount of sets as possible)

Chin Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Ball Push Ups 60 (In as little amount of sets as possible)

Cliff Hangers 3 x 6 (Each side)

-K

MIDWESTFIT CHALLENGE: For Potential PT #2  post times to comments or e-mail midwestfit@gmail.com

BEST of 2/17/11:

Drew S. (Chicago, IL) – 22:30.00

Potential PT #1 – Half Marathon Training Continued

Stretch

Run 3.5 Miles

Stretch

Be sure to stretch really well at least twice a day if you’ve been working out hard recently and am sore like I am.  Also be sure to drink plenty of fluids with electrolytes (Gatorade and Orange Juice are winners) and get some protein in the diet to help your muscles repair and rebuild.

- Ben

Potential Pt #2 – Cardio and Strength

Bike 15 minutes

Cable Row 300 meters

Lunges 30 (15 each leg)

Cable Row 300 meters

Prison Squats 2 x 30

Lunges 30 (15 each leg)

Cable Row 300 meters

Kettleball Half Get Ups 2 x 15 (Each side) (Video)

Flutter Kicks 2 x 35

Double Crunches 2 x 30

Roll Ups 3 x 10 (Description) (When going back down, count down slowly for 5 seconds)

Bike 20 minutes

-K

MIDWESTFIT CHALLENGE: For Potential PT #1  post times to comments or e-mail midwestfit@gmail.com

BEST of 2/16/11:

Sky – 6.2 miles

Potential PT #1 – Running/Cardio Training

Stretch

Run 3.5 miles

Abs/Core - 3 rounds of:

1. Leg Lifts – 20
2. Flutter Kicks - 20
3. Side Plank Left - 30 seconds
4. Side Plank Right – 30 seconds
5. Situps – 20
6. Regular Plank – 30 seconds

Stretch

- Ben

Potential PT #2 – Lower Body and Core

Going to mix it up a bit today with some workouts we have done and some we haven’t…Either way, this should work your lower body and core.

Complete 3 rounds total:

Box Jumps 2 x 12

Hanging Leg Raises 2 x 10

Leg Extensions 2 x 10

Single Arm Dumbbell Press 2 x 10 (Each arm)

Thrusters 2 x 8

Deadlift 5 reps

Plank 1 minute

Kettleball Half Get Ups 2 x 15 (Each side) (Video)

-K

MIDWESTFIT CHALLENGE: For Potential PT #2  post times to comments or e-mail midwestfit@gmail.com

BEST of 2/14/11:

Ryan M. (Washington, D.C.) –  38:21.50

Potential PT #1 – Running/Cardio Training

Stretch

Run 3.5 miles

Abs/Core - 3 rounds of:

1. Leg Lifts – 20
2. Flutter Kicks - 20
3. Side Plank Left - 30 seconds
4. Side Plank Right – 30 seconds
5. Situps – 20
6. Regular Plank – 30 seconds

Stretch

- Ben

Potential PT #2 – Lower Body and Core

Going to mix it up a bit today with some workouts we have done and some we haven’t…Either way, this should work your lower body and core.

Complete 3 rounds total:

Box Jumps 2 x 12

Hanging Leg Raises 2 x 10

Leg Extensions 2 x 10

Single Arm Dumbbell Press 2 x 10 (Each arm)

Thrusters 2 x 8

Deadlift 5 reps

Plank 1 minute

Kettleball Half Get Ups 2 x 15 (Each side) (Video)

-K

MIDWESTFIT CHALLENGE: For Potential PT #2  post times to comments or e-mail midwestfit@gmail.com

BEST of 2/14/11:

Ryan M. (Washington, D.C.) –  38:21.50