Potential PT #1 – Run

Your running pace should be constant and difficult to maintain.  It should not be impossible to reach the 20 minutes, but the point is to push yourself to run harder and faster than you normally would on a distance run.  This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body strength/endurance all in a short workout.

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.5 miles

Stretch

- Ben

Potential PT #2 – Bike Tempo

Stretch/Warm Up

Bike 30 Minutes with Medium Resitance

OR

Bike Sprint Training for 20-30 Minutes

Stretch

- K

[twitter-follow screen_name='MidwestFit' link_color='e42217']

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

Potential PT #1 – Max Effort Runs

Run 2:30 Minutes – all out max effort
Rest 4 Minutes

Run 2 Minutes - all out max effort
Rest 3:30

Run 1:30 – all out max effort
Rest 3 Minutes

Run 2:30 – all out max effort
Done!

- Ben

Potential PT #2 – Bike Max Effort

Circuit 3 rounds:

Bike 5 Minutes w/ resistance – Max effort
Rest 3 Minutes (lower resistance and keep legs moving slowly)

- K

Potential PT #1 – Run

Your running pace should be constant and difficult to maintain.  It should not be impossible to reach the 20 minutes, but the point is to push yourself to run harder and faster than you normally would on a distance run.  This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body strength/endurance all in a short workout.

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.5 miles

Abs/Core:

Flutter Kicks - 100 (4-counts)
Plank – 5 Minutes (as few sets as possible)

Stretch

- Ben

Potential PT #2 – Bike Tempo

Stretch/Warm Up

Bike 20 Minutes with Medium Resitance

Stretch

- K

[twitter-follow screen_name='MidwestFit' link_color='e42217']

Potential PT #1 – Pyramid Run

Warm Up – Walk/Light jog 5-10 minutes

90 Seconds – 2 Minute rest between runs

1. Run 200 Meters
2. Run 400 Meters (1/4 mile)
3. Run 800 Meters (1/2 mile)
4. Run 400 Meters
5. Run 200 Meters

Stretch

- Ben

Potential PT #2 – Bike Pyramid

Stretch/Warm Up

Focus today is on speed, not resistance.

1. Bike 1/4 Mile
2. Bike 1/2 Mile
3. Bike 1 Mile
4. Bike 2 Miles
5. Bike 1 Mile
6. Bike 1/2 Mile
7. Bike 1/4 Mile

- K

Potential PT #1 – Spin Class

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

If you are lucky enough to have a gym that offers Spin/Cycling classes, take one today!  If you are normally a runner, a spin class will definitely challenge you in a way you are not used to.

Stretch

- Ben

Potential PT #2 – Run

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

If you happen to have a treadmill work on some Hill Interval Running today.  Run at a Higher Speed/Higher Incline for a short period, followed by a Lower Speed/Lower Incline run to recover.  Repeat for 30-40 Minutes.

If no treadmill, bust out this run outside.  Run for 5 Minutes (fast pace), jog for 3 minutes.  Repeat for 30-40 Minutes.

Stretch

- K

Potential PT #1 – Spin Class

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

If you are lucky enough to have a gym that offers Spin/Cycling classes, take one today!  If you are normally a runner, a spin class will definitely challenge you in a way you are not used to.

Stretch

- Ben

Potential PT #2 – Run

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

If you happen to have a treadmill work on some Hill Interval Running today.  Run at a Higher Speed/Higher Incline for a short period, followed by a Lower Speed/Lower Incline run to recover.  Repeat for 30-40 Minutes.

If no treadmill, bust out this run outside.  Run for 5 Minutes (fast pace), jog for 3 minutes.  Repeat for 30-40 Minutes.

Stretch

- K

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

Tempo Run 25 Minutes

OR

Sprints: (Rest 60-90 seconds between runs)

1. 25 Meters/Yards
2. 50 Meters/Yards
3. 100 Meters/Yards
4. 100 Meters/Yards
5. 100 Meters/ Yards
6. 50 Meters/Yards
7. 25 Meters/Yards

Stretch

- MidwestFit Team

Potential PT #1 – Run

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

Run 3-5 Miles

Stretch

- Ben

Potential PT #2 – Bike

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

Bike for 30-40 Minutes at medium intensity

Stretch

- K

Potential PT #1 – Pyramid Run

Stretch/Warm Up

1. Run 200 Meters
2. Run 400 Meters (1/4 mile)
3. Run 800 Meters (1/2 mile)
4. Run 400 Meters
5. Run 200 Meters

Stretch

- Ben

Potential PT #2 – Bike Pyramid

Stretch/Warm Up

Focus today is on speed, not resistance.

1. Bike 1/4 Mile
2. Bike 1/2 Mile
3. Bike 1 Mile
4. Bike 2 Miles
5. Bike 1 Mile
6. Bike 1/2 Mile
7. Bike 1/4 Mile

- K

Potential PT #1 – Run

Your running pace should be constant and difficult to maintain.  It should not be impossible to reach the 20 minutes, but the point is to push yourself to run harder and faster than you normally would on a distance run.  This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body strength/endurance all in a short workout.

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.5 miles

Stretch

- Ben

Potential PT #2 – Bike Tempo

Stretch/Warm Up

Bike 20 Minutes with Medium Resitance

Stretch

- K

Potential PT #1 – TBF

Stretch/Warm Up

1. Staggered Push Ups w/ Hip Extensions - 20 total (1o extensions each leg)
2. Lunge w/ Curls and Press - 20 total (10 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 - 20
8. Regular Push Ups – 30
9. Side Plank w/ Hip Raises - 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

-K

Potential PT #2 – Endurance

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 – 2 sets of 15 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 – 15
13. Leg Levers - 1 Minute
14. Flutter Kicks – 1 Minute
15. Plank – 1 Minute

Stretch

- Ben

Potential PT #1 – TBF

Stretch/Warm Up

1. Staggered Push Ups w/ Hip Extensions - 20 total (1o extensions each leg)
2. Lunge w/ Curls and Press - 20 total (10 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 - 20
8. Regular Push Ups – 30
9. Side Plank w/ Hip Raises - 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

-K

Potential PT #2 – Endurance

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 – 2 sets of 15 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 – 15
13. Leg Levers - 1 Minute
14. Flutter Kicks – 1 Minute
15. Plank – 1 Minute

Stretch

- Ben

Potential PT #1 - Medium Distance Run

Stretch/Warm Up

Run 35-40 minutes at a moderate pace. Not quite a tempo run, but should be around race pace.

Finisher #4 – Explosive
Perform 10 of exercise one, followed immediately by 10 of exercise two. Next set perform 9 of exercise one, followed immediately by 9 of exercise two.  Continue down until you get to Zero.

1. Body Weight Jump Squat
2. Explosive Push Up (Push yourself up off the ground when performing the push up.  Try to clap in between each push up.)

Stretch

- Ben

Potential PT #2 – Bike

Bike for 45-50 Minutes

- K

[twitter-follow screen_name='MidwestFit' link_color='e42217']

Potential PT #1 – Short Run

Stretch/Warm Up

Run 20-25 minutes at a moderate pace. Not quite a tempo run, but should be around race pace.

Stretch

- Ben

Potential PT #2 – Short Bike

Bike for 30-35 Minutes

- K

Potential PT #1 – Pyramid Run

Stretch/Warm Up

1. Run 200 Meters
2. Run 400 Meters (1/4 mile)
3. Run 800 Meters (1/2 mile)
4. Run 400 Meters
5. Run 200 Meters

Stretch

- Ben

Potential PT #2 – Bike Pyramid

Stretch/Warm Up

Focus today is on speed, not resistance.

1. Bike 1/4 Mile
2. Bike 1/2 Mile
3. Bike 1 Mile
4. Bike 2 Miles
5. Bike 1 Mile
6. Bike 1/2 Mile
7. Bike 1/4 Mile

- K