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!

DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!   All exercises 60% 1RM

Mini Endurance Circuit: 3 Rounds – NO Rest

1. Bench Press – Barbell – 15 Reps
2. Back Squat – Barbell – 15 Reps

Mini Endurance Circuit: 3 Rounds – NO Rest

1. Hang Snatch – 15 Reps
2. Straight Leg Deadlift – 15 Reps

Mini Endurance Circuit: 3 Rounds – NO Rest

1. Shoulder Up and Outs – 15 Reps (light weight)
2. Push Ups – 15

Abs/Core:

Plank – 3 Minutes
Flutter Kicks – 2 Minutes
Bicycle Crunches – 1 Minute

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!

DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!

Complete in as few sets as possible:

1. Push Ups – 50
2. Squats – 50 @Body Weight
3. Hamstring Curls on Ball – 25
4. Bent Over Row – 20
5. Push Press – 20
6. Bent Over Row – 20
7. Push Press – 20
8. Push Ups – 40
9. Burpees – 30
10. Run 1 Mile

- MidwestFit Team

Cross Training for Cycling or biking or weight training for a half marathon program.  If you would like to perform weight training, perform the endurance workout found HERE

Bike/Cycle

Circuit – 10 Rounds:

1. 1 Minue Seated at Moderate Resistance (Gear 12 on M3 Indoor Cycle or Similar)
2. 1 Minute Standing at High Resitance (Gear 18 on M3 Indoor Cycle or Similar)
3. 1 Minute Seated at Low/Moderate Resistance (Gear 8 on M3 Indoor Cycle or Similar)

Cool down with 5 minute walk

Foam Roll and Stretch

FREE EBOOK! FREE Ab Workouts eBook Use one of our Abs Finishers to top of your workout!

Cross Training and Weight Training to upkeep and build muscle during a half marathon training program.

TOTAL BODY FITNESS

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

No rest during circuits, rest 2-3 minutes between mini circuits. You should fly through this one.

Mini Circuit 1: Circuit 4 Rounds No Rest (may need to lower weight on set 3 or 4 to keep up speed and amount of reps)
1. Dumbbell Bench Press – 15 Reps
2. Barbell Bent Over Row – 15 Reps

Mini Circuit 2: Circuit 4 Rounds No Rest (may need to lower weight on set 3 or 4 to keep up speed and amount of reps)
1. Walking Lunges (with bar on back preferably) – 15 Reps Each Leg or 30 Total
2. Jump Squats – 20 Reps – Body Weight
3. Straight Leg Deadlifts – 15 Reps

Mini Circuit 3: Circuit 4 Rounds No Rest (may need to lower weight on set 3 or 4 to keep up speed and amount of reps)
1. Push Press – 15 Reps
2. Front Shoulder Raises – 15 Reps

Check out our MidwestFit YouTube Page for Videos!

- MidwestFit Team

Cross Training for swimming or weight training for a half marathon program.  If you would like to perform weight training, perform the endurance workout found HERE

Warm up - 2 Rounds: 
1. 2x25m freestyle  rest 10 sec
2. 2x25m backstroke  rest 10 sec

Build up – 3 Rounds:
1. 1x50m kick (any stroke) with kickboard
2. 1x50m streamline kick (back or free)

Core:
1. 1x300m freestyle swim  rest 15 sec
2. 1x200m pull (with pull buoy)  rest 30 sec
3. 1x300m freestyle swim  rest 15 sec

Cool down:
1. 2x50m backstroke  rest 10 sec
2. 2x50m breaststroke

Stretch

Cross Training and Weight Training to upkeep and build muscle during a half marathon training program.

TOTAL BODY FITNESS

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

Mini Workout Circuit 1: Chest/Back – 3 Rounds – Little to No Rest

1. Bosu Cross Over Push Ups – 20 Total
2. Inverted Row – Max Reps
3. Dumbbell Bench Press – 15 Reps
4. Barbell Bent Over Row – 15 Reps
5. Regular Pull Ups – 8 Reps

Mini Workout Circuit 2: Quads/Glutes/Hamstrings -3 Rounds – Little to No Rest

1. Back Squat – 15 Reps
2. Stiff Legged Deadlifts – 15 Reps
3. Hamstring Curls on Ball - 30 Reps
4. Walking Lunges (Holding extra weight) 30 (15 each leg)

Mini Workout Circuit 3: Shoulders/Triceps – 3 Rounds – Little to No Rest

1. Dips – 15
2. Push Press – 15 Reps
3. Shoulder Up and Outs – 15

Stretch

- MidwestFit Team

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!

DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!

Complete in as few sets as possible:

1. Push Ups – 50
2. Squats – 50 @Body Weight
3. Hamstring Curls on Ball – 25
4. Bent Over Row – 20
5. Push Press – 20
6. Bent Over Row – 20
7. Push Press – 20
8. Push Ups – 40
9. Burpees – 30
10. Run 1 Mile

- MidwestFit Team

Workout for lower body that focuses on a mix of Strength and Endurance Training.

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Front Squat – 15 Reps
2. Wall Sit – 1 Minute and 30 Seconds
3. Hamstring Curls on Ball – Single Leg – 20 Reps each leg
4. Walking Lunges – 2 Minutes with no weight

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

This Leg and Abs Workout and Circuit with an abs workout will help work on muscular endurance, lower body toning, and your ab and core strength all at once!

- MidwestFit Team

DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 15 Reps
2. Push Press – 15 Reps
3. Bent Over Row – 15 Reps
4. Shoulder Up and Outs – 15 Reps (at lighter weight)
5. Inverted Rows – 15 Reps
6. Pull Ups – MAX Reps
7. Dips – 10 Reps
8. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

Workout for lower body that focuses on a mix of Strength and Endurance Training.

Check out Exercise Videos on our MidwestFit YouTube Page

Circuit: 4 Rounds with Little to No Rest

1. Back Squat – 15 Reps
2. Straight Leg Deadlifts - 15 Reps
3. Squats – 30 @Body Weight
4. Hamstring Curls on Ball – 15 Reps
5. Walking Lunges with Weight – 15 Reps (each leg)

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

This Leg and Abs Workout and Circuit with an abs workout will help work on muscular endurance, lower body toning, and your ab and core strength all at once!

- MidwestFit Team

Upper Body Workout

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!

Circuit: 4 Rounds with Little to No Rest

1. Bench Press – 15 Reps
2. Hang Clean – 15 Reps
3. Hang Snatch – 15 Reps
4. Push Press -15 Reps
5. Push Ups – 20
6. Pull Ups – 8
7. Run 800 Meters (1/2 Mile)

This Upper Body Workout and Circuit with Cardio will help work on muscular endurance, upper body toning, and your running speed all at once!

- MidwestFit Team

DON’T FORGET ABOUT OUR FREE TRAVEL WORKOUT GUIDE!!!

Simple AND Effective Endurance Workout 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

TOTAL BODY FITNESS

Try out our total body workout that targets all major muscle groups of the body, the way a workout is supposed to!

TOTAL BODY FITNESS

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

Mini Workout Circuit 1: Chest/Back – 3 Rounds – Little to No Rest

1. Bosu Cross Over Push Ups – 20 Total
2. Inverted Row – Max Reps
3. Dumbbell Bench Press – 15 Reps
4. Barbell Bent Over Row – 15 Reps
5. Regular Pull Ups – 8 Reps

Mini Workout Circuit 2: Quads/Glutes/Hamstrings -3 Rounds – Little to No Rest

1. Back Squat – 15 Reps
2. Stiff Legged Deadlifts – 15 Reps
3. Hamstring Curls on Ball - 30 Reps
4. Walking Lunges (Holding extra weight) 30 (15 each leg)

Mini Workout Circuit 3: Shoulders/Triceps – 3 Rounds – Little to No Rest

1. Dips – 15
2. Push Press – 15 Reps
3. Shoulder Up and Outs – 15

Stretch

- MidwestFit Team

Complete this Body Weight Workout as quickly as possible with little to no rest throughout the entire workout.  This is a great style of body weight training that will burn fat, tone muscles, and is also a workout you can perform anywhere.

Complete body weight workout as quickly as possible with little to no rest:  Check out our MidwestFit YouTube Page for Videos!

1. Push Ups – 40
2. Squats – 40
3. Push Ups – 30
4. Squats – 30
5. Push Ups – 20
6. Squats – 20
7. Push Ups – 10
8. Squats – 10
9. Mountain Climbers – 1 Minute
10. Flutter Kicks – 1 Minute
11. Burpees – 40
12. Plank – 2 Minutes
13. Split Lunge Jumps – 50 each leg

NEED MORE ABS TRAINING – FREE EBOOK! FREE Ab Workouts eBook

Complete this Total Body Endurance 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 seconds0
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!

- MidwestFit Team

TOTAL BODY FITNESS