The all important rest day, enjoy!
Here is a past post of ours regarding the importance of rest and recovery: Click Here
-The MidwestFit Team
Follow @MidwestFit
2/26/12 – Sunday – Rest and Recover
Posted: February 26, 2012 by MidwestFit in February 2012Tags: importance of rest and recovery, midwest fit, midwestfit, rest and recovery, the importance of rest, weight loss
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2/25/12 – Saturday – Distance Cardio
Posted: February 25, 2012 by MidwestFit in February 2012Tags: distance cardio, half marathon training, long distance run, lose weight, midwest fit, midwestfit, training for half marathon, weight loss
Warm Up (5 or so minutes)
Stretch
Run/Bike/Swim 45 minutes +
Cool Down (5 or so minutes)
Stretch
-The MidwestFit Team
2/24/12 – Friday – Total Body Strength
Posted: February 24, 2012 by MidwestFit in February 2012Tags: workout, midwestfit, total body fitness, midwest fit, Bench press, Medicine ball, circuit training, pullups, squat, push up, bicep curl, total body workout, total body circuit, crossfit, bodyweight, Plank road, p90x
Potential PT #1 – Total Body Strength
Stretch
Incline Barbell Bench Press – 155 lbs. 3 Sets of Maximum Reps
Pull Up Ladder- 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1
Kettle Bell Swings – 3 sets of 15 repetitions (at 30-45 lbs)
Weighted Barbell Back Squat – 4 sets of maximum repetitions at 135 pounds, 155 pounds, 185 pounds, 205 pounds
Abs/Core:
1. Plank – 1 minute and 30 seconds
2. Flutter Kicks - 50 (4-counts)
3. Crunches (legs in air) – 50
4. 1/2 Situps - 50
5. Leg Lifts - 30
Stretch
Finisher #2 – Squats (Find more Finishers here: MWF Finishers)
3 Total Rounds: 1 Round = Perform the 6 exercises, rest 90 seconds
1. Body Weight Jump Squats – 20 seconds
2. Body Weight Squats – 20 seconds
3. Isometric Squat – 30 seconds (Squat down to seated position and hold for 30 seconds)
4. Body Weight Jump Squats – 20 seconds
5. Body Weight Squats 20 seconds
6. Isometric Squat – 30 seconds
-Ben
Or
Potential PT #2 – Total Body Circuit
Circuit 2-3 times:
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 Shoulder Raise - 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
It has come to our attention that some people do not realize they can subscribe to our blog. If you go to the bottom of our main site and click “Sign Me Up!” you will receive an e-mail when we post our daily workouts or any articles on the site. I hope this helps and again, thanks to everyone for the support.
We apologize to those who already subscribe and are receiving this as an e-mail, obviously this does not pertain to you, and for that we are sorry.
Feel free to contact us at anytime with comments, suggestions, help, etc. After all, that’s what we are here for:midwestfit@gmail.com
We are also on Twitter: @MidwestFit
- MidwestFit Team
2/23/12 – Thursday – Tempo Run
Posted: February 23, 2012 by MidwestFit in UncategorizedTags: marathon training, midwestfit, tempo run
Warm up
Stretch
Run (high intensity) 20 – 25 minutes
Cool down for 5 minutes
Stretch
-The MidwestFit Team
Weekly Endurance Programs Added!
Posted: February 22, 2012 by MidwestFit in MiscellaneousTags: crossfit, endurance, endurance programs, endurance training, muscle, muscle endurance, strength training
If you have not seen them yet, we have added our week programs for Endurance training. We will soon be adding all the Strength and Muscle Mass programs as well so look out for those.
Here are the links to the Endurance Programs. You can also find them under the tab “Exercise Programs”:
-The MidwestFit Team
FOLLOW US ON TWITTER!
Follow @MidwestFit2/22/12 – Wednesday – Lower Body Strength
Posted: February 22, 2012 by MidwestFit in February 2012Tags: Calf raises, circuit training, Dumbbell, Hamstring Curls, lower body circuit, lower body strength, Lunges, midwestfit, Physical exercise, squat
Stretch
3 Rounds as quickly as possible of:
1. Sumo Squat – 15 (holding weight)
2. Hamstring Curls on Ball – 12
3. Walking Lunges – 24 Total (12 each leg – holding weights in each hand or straight bar on back)
4. Calf Raises - 20 Total (Holding dumbbells in hands to make it more difficult)
5. Straight Leg Deadlift - 12
END CIRCUIT
Try to complete this next series with little to no rest
Jump Squat – 30 seconds
Wall Sit – 30 seconds
Lunge Jumps – 30 seconds (Jump into each lunge)
Wall Sit – 30 seconds
Leap Frogs – 30 seconds (These are tough!)
Wall Sit – 30 seconds
Stretch
-The MidwestFit Team
2/21/12 – Tuesday – Quick Cardio
Posted: February 21, 2012 by MidwestFit in February 2012Tags: biking, cardio exercise, cardio routine, Crunch (exercise), elliptical, health, midwestfit, running, Sit-up (exercise), weight loss
Potential PT #1 – Quick Cardio
Tempo Run (meaning high intensity) 25-30 minutes
Circuit 4 times:
Weight Crunches (place light weight behind head or hold straight above head during exercise) 30
Plank 1 minute (left or right side)
Crunches (body weight this time) As many as possible
Plank 1 minute (opposite side)
-K
Potential PT #2 – Cardio Mix
Choose 3 cardio exercises and Perform each for 12-15 minutes then move to next…Example below:
1. Run 15 minutes
2. Elliptical 12 minutes
3. Bike 15 minutes
-Ben
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
-The MidwestFit Team
Week Preview (2/20 – 2/26)
Posted: February 19, 2012 by MidwestFit in UncategorizedWeek Preview (2/20 – 2 /26)
Monday – Total Body Strength
Tuesday –Quick Cardio
Wednesday – Lower Body Strength
Thursday – Tempo Run
Friday –Total Body Strength
Saturday – Distance Cardio
Sunday –Rest
