Have you tried out our sample workouts for a TRUE Strength Workout Week?  Begin with Monday and get after it!  NOTE: Perfrom Hang Cleans in place of full power cleans

Check out Exercise Videos on our MidwestFit YouTube Page

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

Also interested in a full 6 Week Strength Workout Program – MidwestFit STRENGTH Program! 

Try out the workout from the sample strength week and good luck, it will leave you sore!

- MidwestFit Team

Great Total Body Workout to knock out this weekend.  Can easily be done at home if you have a set of dumbbells and a pull up bar!

5 Rounds of:

1. Dumbell Push Up Rows – 10 Pushups 5 Rows (each arm) Pushup with Row (Perform a Pushup, then row with right arm and reset, perform a pushup row with left arm and reset).
2. Front Squat with Dumbbell
3. Mountain Climbers (2 Counts) – 25 Mountain Climbers
4. Pullups (Any Grip) – 7
5. 8 Count Body Builders – 8 Total 8 Count Body Builders

Finish with Plank for a total of 3 minutes (Try to use a few sets as needed)

Stretch

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

For the strength training aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps. So if a suggestion is 5 reps, the last rep should be tough, but not impossible.  This is your basic, go to, never fail Strength Training Design!

MidwestFit STRENGTH Program!

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

Perform 3-4 sets of each exercise, rest 2-3 Minutes between sets.

1. Deadlift – 5 Reps (emphasis on safe and proper form!)
2. Bench Press – 5 Reps
3. Back Squat – 5 Reps
4. Hang Clean – 5 Reps
5. Straight Leg Deadlift – 5 Reps
6. Hang Snatch – 5 Reps

After, pick an Ab Workout from our FREE Ab Workout eBook!

Total Body Workout

Total Body Fitness Test

Use this workout 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

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

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

For the strength train aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps. So if a suggestion is 5 reps, the last rep should be tough, but not impossible. Perform both Str and End aspects

MidwestFit STRENGTH Program!

Chest/Pecs:
1. Barbell Bench Press – 3 Sets of 5 Reps – Strength
2. Push Ups – 100 (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. Regular Pull Ups – 30 reps (in as few sets as possible) – Endurance

Shoulders:
1. Push Press – 3 Sets of 5 Reps Strength
2. Side Plank Shoulder Raise – 30 seconds each side x 2 Times - Endurance

LOWER BODY:

1. Barbell Back Squat - 3 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. Straight Leg Deadlift – 3 sets of 10 reps

Try this at home Body Weight Workout that requires no equipment!

Complete this Body Weight Workout as quickly as possible with little to NO Rest!

1. Push Ups – 50
2. Squats - 50
3. Flutter Kicks – 2 Minutes
4. Push Ups – 40
5. Squats – 40
6. Russian Twists – 2 Minutes (no weight)
7. Push Ups – 30
8. Squats – 20
9. Plank – 2 Minutes
10. Push Ups – 10
11. Squats – 20
12. Side Plank Hip Raises -1 Minute Each Side

Check out our MidwestFit YouTube Page for Videos!

- MidwestFit Team

Interested in the MidwestFit Official Strength Program? Click HERE.

Check out our MidwestFit YouTube Page for Videos!

Circuit: 5 Rounds

1. Bench Press – 5 Reps
2. Push Ups – 15
3. Push Press – 5
4. Shoulder Up and Outs – 15
5. Bent Over Row -5
6. Front Squat – 5 Reps
7. Squats – Body Weight – 15
8. Straight Leg Deadlifts – 8

After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

MidwestFit STRENGTH Program!

Total Body Workout

Check out our MidwestFit YouTube Page for Videos!

Try out this Total Body Workout

Circuit: 6 Rounds little to NO Rest

1. Dumbbell Bench Press – 15
2. Back Squat – 15
3. Pull Ups – MAX REPS
4. Straight Leg Deadlift – 15
5. Push Press – 15

Fly through this workout and knock it out!

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

- MidwestFit Team

Circuit AS MANY ROUNDS AS POSSIBLE in 40 Minutes.  Just to clarify, don’t go through the circuit once, set a running clock for 40 minutes and circuit through exercsies as many times as you can get!

Body Weight Training

1. Burpees – 20
2. Run 400 Meters (1/4 Miles) – OR Bike 3 Minutes High Intensity
3. Plank - 1 Minute
4. Side Plank – 30 Seconds Each Side
5. Mountain Climbers – 1 Minute
6. Flutter Kicks – 1 Minute
7. Squat Walks (New One!) – Perform 5 Squats, take one step Forward.  Repeat for 5 Steps/25 squats
8. Push Ups – 10 Regular 10 at a Slow Pace
9. Jump Squats – 15

We recently sent out a survey to anyone who has purchased our Official Strength Program to see if they could help us out with what we are doing right and/or wrong. Well, we had some AWESOME responses and a few great suggestions to implement into our future programs. We just wanted to share with you some of the questions on the survey and the responses we received.

(NOTE: We conducted an anonymous survey and therefore no names will be associated with these responses. All responses are genuine and come directly from people who have used our Official Strength Program. MidwestFit did not bother surveying family and/or friends and therefore all responses are from actual customers we have never met.)

What are some of the benefits you personally derived from the program?

“Since completing the strength program I feel stronger, healthier, and more balanced. I gained lean muscle and broadened my overall fitness at both the base and peaks levels (1RM).”

“I was able to regain the strength I had lost over the years. I’m stronger now at 47 than I was as a college athlete.”

“Noticed a steady increase in strength each week. Lost 5lbs in 6 weeks. Would highly recommend following your site for the WOD’s and the strength program.”

“I got stronger – power movements, isolation exercises, all of it I got stronger. I also got faster in terms of sprinting speed.”

“Increased strength, muscle tone and weight loss.”

“I haven’t finished the whole program yet but my bench, squat, and deadlift have gone up. Also my 2 mins of push ups, sit ups, and two mile run have improved.”

Please give your overall impression of this program/your review of the program.

“I really liked the way the program was structured. It was challenging but seemed intuitive in the way it allowed for proper recovery. During the last 2 weeks of the Midwest Fit strength program I was frequently surprised by my strength and maintained an excellent feeling of well being. I know that it shows because I’ve had friends and coworkers ask what I do at the gym. Thanks.”

“Challenging!!”

“Overall this was an easy to follow fitness program that allowed me to grow bigger, stronger and faster.”

“Great overall program going to run this program for twelve weeks next!! Good stuff keep up the good work.!”

“I have been following MidwestFit.com for almost two years. This strength program is by far the best routine they have put together. The program far exceeded my expectations, which were high to begin with. I am looking forward to future premium programs.”

“A great program for adding strength without adding too much mass.”

“The strength program was very good, it was easy to follow, informative and helped increase my functional strength as well as burn some excess fat.”

Below are the percentage of survey respondents that checked each of the following when asked the following questions:

Which of the following benefits, if any, have you experienced from the program?

Increase in cardio: 50%

Increase in strength: 100%

Increase in Abs/Core strength: 60%

Increase in average weight used on lifts: 90%

Muscle gain: 90%

Was this program easy to follow?

Yes: 100%

No: 0%

How effective was the program for reaching the Program Goals?

100% of respondents answered either GOOD or EXCELLENT.

Interested in the MidwestFit Official Strength Program? Click HERE.

MidwestFit STRENGTH Program!

USE OUR SEARCH ENGINE AND TYPE IN STRENGTH TO FIND A WINNER IN THE ARCHIVES TODAY!

TOTAL BODY FITNESS

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

Complete this workout as quickly as possible with little to no rest!

1. Bosu Cross Over Push Ups - 50 Total
2. Inverted Row - 30
3. Barbell Bent Over Row - 40 Reps
4. Regular Pull Ups - 30 Reps

5. Back Squat - 30 Reps
6. Stiff Legged Deadlifts - 40 Reps
7. Walking Lunges (Holding extra weight) 50 (25 each leg)
8. Push Press - 40 Reps

Stretch

After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

Total Body Workout focusing on weight lifting and body weight training for all major muscle groups of the body.

Check out our MidwestFit YouTube Page for Videos and exercises for Total Body Workout

Complete this total body workout as quickly as possible with as little rest as possible:

1. Bench Press – 50 Reps @50% 1RM
2. Push Ups – 30
3. Push Press – 40 Reps
4. Shoulder Up and Outs – 20 (at lighter weight)
5. Back Squat – 20 Reps @5-% 1RM
6. Squats – 30 @Body Weight
7. Wall Sit – 2 Minutes
8. Straight Leg Deadlift – 40 Reps @lighter weight
9. Pull Ups – Overhand – 30
10. Plank – 4 Minutes

Strength Training Circuit Training.  The focus today is on heavier weights to build pure strength which is based around 5 reps per set around 80% of an individual’s 1RM.

Circuit: 4 Rounds – Rest 3 Minutes Between Rounds

1. Bench Press -5 Reps
2. Hang Clean – 5
3. Hang Snatch – 5
4. Push Press – 5
5. Back Squat – 5
6. Lunges – 5 Each Leg
7. Straight Leg Deadlift – 8

After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

Check out our MidwestFit YouTube Page for Videos!

Body Weight Training Total Body Workout

Check out our MidwestFit YouTube Page for Videos!

Complete this workout as quickly as possible with as little rest as possible:

1. Squats – 100 Reps @Body Weight (PERFECT FORM!)
2. Push Ups – 7o Reps (Perfect Form!)
3. Pull Ups – Overhand – 40
4. Hamstring Curls on Ball – 50
5. Flutter Kicks – 2 Minutes
6. Plank – 2 Minutes
7. Full Sit Ups – 2 Minutes
8. Side Plank Hip Raises – 30 Seconds Each Side
9. Burpees – 50
10. Nothing!

MidwestFit currently has 4 Premium Programs out and more coming!  Be on the lookout for an at home workout program coming March 1st!

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