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 – Run

Stretch/Warm Up

Run (fast paced) for 10 Minutes – Rest 3-4 Minutes – Repeat 2-3 times

Stretch

- Ben

Potential PT #2 – Bike or Row

Stretch/Warm Up

Bike for 7 Minutes at a high intensity – Rest 2-3 Minutes – Repeat 3-4 Times

or

Row 800 meters for time – Rest 3-4 Minutes -Repeat 3-4 Times

- K

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Potential PT #1 – Run

Stretch/Warm Up

Run (fast paced) for 10 Minutes – Rest 3-4 Minutes – Repeat 2-3 times

Stretch

- Ben

Potential PT #2 – Bike or Row

Stretch/Warm Up

Bike for 7 Minutes at a high intensity – Rest 2-3 Minutes – Repeat 3-4 Times

or

Row 800 meters for time – Rest 3-4 Minutes -Repeat 3-4 Times

- K

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Potential PT #1 – Run

Run at a moderate pace, shouldn’t be as fast as a tempo run, but shouldn’t be a slow jog either.

Run 3-5 Miles

Abs/Core:
1. Plank - 1 Minute
2. Leg Levers - 1 Minute
3. Reverse Crunches - 25
4. Flutter Kicks – 1 Minute
5. Full Sit Ups – 40
6. Side Plank w/ Hip Raises - 30 seconds each side x 2 times

Stretch

- Ben

Potential PT #2 – Bike

Bike at a moderate pace with moderate intensity

Bike for 30-40 Minutes

Abs/Core:
See Ben’s Above

Stretch

- K

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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

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Potential PT #1 – Core Circuit and Full Body Supersets

Circuit 2 times:

Stability Ball Toe Touches 20

Stability Ball Hip Rolls 20

Stability Ball Crunches (go nice and slow on way back and up) 25

Leg Levers 20

Medicine Ball Twists 40

End Circuit

Supersets: Perform each pair together, performing 1 set of each exercise back and forth until you have completed 3 total of each.

Bench Press 10 / Bent Over Rows 15

Dumbbell Flies 15 / Upright Rows 15

Kettle Bell Swings 20 / Wall Sit 1 minute

Pull Downs (need a machine or do pull ups if no machine available) 15 / Military Press (Standing)

End Circuit

-K

Potential PT #2 – Total Body Mini Circuits

Stretch/Warm Up

Perform all exercises and circuits with as little rest as possible.  If you need numbers advice on that, attempt to take no breaks during a circuit, and only 1-2 minutes off between circuits

Circuit 2 Times: (Shoulders/Delts, Chest, Triceps, Biceps, Core)

1. Spider Walk - (You might have to improvise something to perform this one, but get the creative side of your brain going!) – Down and Back w/ Push Up on each end until you perform 20 Push Ups
2. Bicep Curls – 7′s

Circuit 2 Times: (Quads, Hamstrings, Calfs, Glutes)

1. Jump Squats - 20
2. Hamstring Curls on Ball - 20

Circuit 2 Times: (Chest, Core, Hip Abductors, Biceps, Triceps, Obliques)

1. Spider Push Ups - 20 Total
2. Bicep Blasters - 1 Minute

Circuit 2 Times: (Quads, Hip Stabilizers – abductors/adductors)

1. Reverse Lunges Walking – Keep moving from one reverse lunge to the next, this works on a lot of balance also. 30 Total or 15 Each Leg
2. Wall Sit – 30 Seconds

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

- Ben

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 – 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 – Short 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

Potential PT #1 – Short 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

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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 – Ride your bicycle

Bike for 30-35 Minutes

Finisher #1 – Leg Matrix
Perform ONE set of the 4 exercises recording the amount of time it takes to complete the first set.  Rest Double that time, then repeat one more set.

1. Body Weight Squats – 24 Repetitions
2. Body Weight Alternating Lunges – 24 total or 12 each leg
3. Body Weight Split Jumps (Alternating Lunge Jumps) – 24 each leg
4. Body Weight Jump Squats – 12 Reps

- 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

Stretch/Warm Up

Option 1:

Run 25 Minutes

Option 2:

Bike 30 Minutes

Option 3:

Row 20 Minutes

Option 4: Combo (try this one if you have a gym – no breaks or rest between exercises)

1. Run 10 Minutes – Run hard!
2. Bike 10 Minutes – Bike Hard with high resistance
3. Row 10 Minutes – Row fast for distance

AFTER CHOSEN OPTION:

Finisher #3 – Upper/Lower
Perform 10 (each arm) of exercise one, followed immediately by 10 of exercise two. Next set perform 9 (each arm) of exercise one, followed immediately by 9 of exercise two.  Continue down until you get to Zero.

1. Single Arm Dumbbell (Kettle Bell) Swings –
2. Squat Thrust –

Stretch

- MidwestFit Team

Potential PT’s

Suicides:
Place a marker 10 Meters (10 yards) out. Then place another marker 20 Meters (20 yards) out.
Run to the first marker, touch it, run back to start point, immediately turn around, run out to the 2nd marker, touch it, then run back to start point.  Rest 30-60 seconds and Repeat.
Run 10-15 Suicides

OR

Bike – 20 seconds max effort followed by 10 seconds of rest. Repeat 8 Times and use resistance with bike.

Stretch

- MidwestFit Team

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Potential PT’s

Suicides:
Place a marker 10 Meters (10 yards) out. Then place another marker 20 Meters (20 yards) out.
Run to the first marker, touch it, run back to start point, immediately turn around, run out to the 2nd marker, touch it, then run back to start point.  Rest 30-60 seconds and Repeat.
Run 10-15 Suicides

OR

Bike – 20 seconds max effort followed by 10 seconds of rest. Repeat 8 Times and use resistance with bike.

Stretch

- MidwestFit Team

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