Multiple studies of High Intensity Interval Training (the popular HIIT you see a lot) have shown to be the absolute best method for increasing one’s VO2Max (Maximal Oxygen Consumption).  An important aspect that not only translates to your cardio training, but your weight training as well (also burns a ton of calories, always a plus).  Simple definition is extreme high intensity bouts of exercises for a short amount of time, followed with rest, then repeated 4-10 times.  So here we go for the PT’s today.

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

SPRINT – 45 Seconds – MAX Effort
Rest 2 Minutes

Repeat 4-10 Times

OR

Bike – 1 Minute Standing – MAX Effort at very high resistance
Rest 2 Minutes

Repeat 8-12 Times

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

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

Finish off the week with some fat burning, moderate intensity cardio.

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

Stretch

- MidwestFit Team

Finish off the week with some fat burning, moderate intensity cardio.

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

Stretch

- MidwestFit Team

Finish off the week with some fat burning, moderate intensity cardio.

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

Stretch

- 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

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

Stretch

- MidwestFit Team

Multiple studies of High Intensity Interval Training (the popular HIIT you see a lot) have shown to be the absolute best method for increasing one’s VO2Max (Maximal Oxygen Consumption).  An important aspect that not only translates to your cardio training, but your weight training as well (also burns a ton of calories, always a plus).  Simple definition is extreme high intensity bouts of exercises for a short amount of time, followed with rest, then repeated 4-10 times.  So here we go for the PT’s today.

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

SPRINT - 45 Seconds - MAX Effort
Rest 1 Minute and 30 seconds

Repeat 4-10 Times

OR

Bike - 1 Minute Standing - MAX Effort at very high resistance
Rest 1 Minute and 30 seconds

Repeat 8-12 Times

Stretch

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

Stretch

- MidwestFit Team

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

Stretch

- MidwestFit Team

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

Stretch

- MidwestFit Team

Multiple studies of High Intensity Interval Training (the popular HIIT you see a lot) have shown to be the absolute best method for increasing one’s VO2Max (Maximal Oxygen Consumption).  An important aspect that not only translates to your cardio training, but your weight training as well (also burns a ton of calories, always a plus).  Simple definition is extreme high intensity bouts of exercises for a short amount of time, followed with rest, then repeated 4-10 times.  So here we go for the PT’s today.

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

SPRINT - 45 Seconds - MAX Effort
Rest 1 Minute and 30 seconds

Repeat 4-10 Times

OR

Bike - 1 Minute Standing - MAX Effort at very high resistance
Rest 1 Minute and 30 seconds

Repeat 8-12 Times

Stretch

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