21-15-9

This is to be completed as a circuit: The first round is 21 Reps, the second round is 15 reps, the third round is 9 Reps. Increase Weight Used Each Round. For the Core Aspects, perform the suggested time each round.

1. Bench Press (barbell or dumbbell)
2. Hang Power Clean
3. Push Press
4. Front Squat
5. Plank – 2 Minutes
6. Barbell Bent Over Row
7. Walking Lunges with Weight
8. Flutter Kicks- 1 Minute
9. Straight Leg Deadlift
10. Diamond Push Ups on Medicine Ball (or ground) – Decrease size of MB each round
11. Pull Ups

- MidwestFit Team

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 – 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 – 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 – Total Body Fitness Test

Use this PT 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

Go Get Em!

- Ben

Potential PT #1 – Total Body Fitness Test

Use this PT 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

Go Get It!

- Ben