Core Strengthening Stretch Warm Up – Roll Ups - 2 Minutes 1. Lean back and hold - 30 Seconds (Abs/Lower Back – Fat Burning)2. Plank – 1 Minute (Lower Back/Abs – Fat Burning) Lower:1. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)3. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)4. [...]
Archive for the ‘August 2011’ Category
8/31/11 – Wednesday – Core Strengthening
Posted: August 31, 2011 by MidwestFit in August 2011Tags: 6 pack abs, ab strengthening, abs, burn, burn fat, core, core strenghtening, fat loss, flat, midwest fit, midwestfit, toniing, weight loss
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8/30/11 – Tuesday – Fat Burning Cardio
Posted: August 30, 2011 by MidwestFit in August 2011Tags: Ben Clutter, burn fat, burn fat running, cardio, cardio training, distance, endurance, fat burning, fat burning exercises, lose weight, midwest fit, midwestfit, run to lose weight, running, running and ab workouts, running and core workouts, running programs, running trainig, running with core, sean maccauley
Potential PT #1 – Bike/Run Stretch/Warm Up Bike for 10 Minutes (low intensity) Run 20 Minutes Bike for 10 Minutes (High Intensity for 5 minutes, low intensity for 5 minutes) Abs/Core: Flutter Kicks – 2 Minutes Plank – 2 Minutes Leg Lifts – 2 Minutes Crunches – 2 Minutes Stretch – Ben
8/29/11 – Monday – Lower Body Strengthening Circuit
Posted: August 29, 2011 by MidwestFit in August 2011Tags: Ben Clutter, Benjamin Clutter, build muscle, build strength, burn fat, calf, circuit training, Fitness, health, lose weight, lower body, lower body circuit, lower body strengthening, lunge, Medicine ball, midwest fit
We apologize for the late posts this morning. Scheduling error on our part! Go get em. Potential PT #1 – Legs and Core Circuit Stretch Circuit 4 Rounds of: 1. Reverse Lunges – 20 total or 10 each leg 2. Medicine Ball Thrusters – 20 3. Flutter Kicks – 30 (4-counts) 4. Plank – 1 Minute 5. Jump Squats – 20 6. Hamstring Curls with Ball – [...]
8/28/11 – Sunday – Endurance Distance Cardio
Posted: August 28, 2011 by MidwestFit in August 2011Tags: abs, Ben Clutter, burn fat, burn fat running, cardio, cardio training, distance, endurance, lose weight, midwest fit, midwestfit, run to lose weight, running, running and ab workouts, running and core workouts, running programs, running trainig, running with core, sean maccauley, weight loss
Potential PT #1 – Jog/Run A little different style run today to keep mixing it up. You don’t see the word jog on MidwestFit too often, so enjoy! Stretch/Warm Up Jog .5 Miles (slow pace) Run 1 Mile (fast pace) Jog 1 Mile (slow pace) Run .5 Miles (fastest pace to finish the last .5 [...]
8/27/11 – Saturday – Total Body Fitness Strength
Posted: August 27, 2011 by MidwestFit in August 2011Tags: Ben Clutter, burn fat, circuit training, circuits, Exercise, Fitness, fitness blog, google, lose weight, midwest fit, midwestfit, sean maccauley, strength, stumbleupon, summer workouts, total body fitness, training, weight loss
Potential PT #1 – Total Body Strength Might need to print this one out or write it down today. 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. [...]
8/26/11 – Friday – Rest and Recover
Posted: August 26, 2011 by MidwestFit in August 2011Tags: midwestfit, overtraining, rest, rest days
Rest Day We always like to reiterate this point to anyone who has missed it in past posts or anyone who may be new to MidwestFit. Here’s a post of ours on why rest is important in any and all fitness programs. Importance of Rest and Recovery – MidwestFit Team
8/25/11 – Thursday – Cardiorespiratory Training – High Intensity
Posted: August 25, 2011 by MidwestFit in August 2011Tags: Ben Clutter, Benjamin Clutter, burn fat, burn fat running, cardio, distance, fast running, fitness blog, high intensity, jog, lose weight, low intensity, midwest fit, midwest fitness, midwestfit, midwestfitness, run, run fast, run to lose weight, running, sean maccauley, sprints, weight loss blog
Potential PT #1 – Quarter Mile Runs Quick workout from me today. Working a lot on increasing distance speed and increasing VO2Max (maximum capacity of an individual’s body to transport and utilize oxygen during intense exercise). Stretch/Warm Up Run 400 Meters Repeat 4-8 times – Rest 1 minute between runs Stretch – Ben Potential PT #2 [...]
8/24/11 – Wednesday – Lower Body Strengthening
Posted: August 24, 2011 by MidwestFit in August 2011Tags: Ben Clutter, Benjamin Clutter, build muscle, build strength, burn fat, calf, circuit training, Fitness, health, lose weight, lower body, lower body circuit, lower body strengthening, lunge, Medicine ball, midwest fit, midwestfit, Physical exercise, sean maccauley, squat, strength, strengthening, weight loss
Potential PT #1 – Leg/Core Strength I apologize in advance, some of these exercises do not have videos yet, but check out the descriptions, getting creative today. If any questions, leave a comment and I’ll get to it as soon as I can! Stretch/Warm Up 1. Goblet Squats - 3 sets of 12 reps (with weight) 2. [...]
8/23/11 – Tuesday – Endurance/Fat Burning Cardio
Posted: August 23, 2011 by MidwestFit in August 2011Tags: abs, Ben Clutter, burn fat, burn fat running, cardio, cardio training, distance, endurance, fat burning, fat burning exercises, lose weight, midwest fit, midwestfit, run to lose weight, running, running and ab workouts, running and core workouts, running programs, running trainig, running with core, sean maccauley, weight loss
Potential PT #1 – Timed Run Stretch/Warm Up Run for 35-45 Minutes Don’t worry about mileage today! Just try to run at your own pace for the total amount of time. Throw in some hills into your route, or some incline on the treadmill to increase the amount of calories and fat burned. Stretch/Cool Down [...]
8/22/11 – Monday – Upper Body Strengthening Circuit
Posted: August 22, 2011 by MidwestFit in August 2011Tags: abs, Ben Clutter, burn fat, circuit training, circuit training for total body, circuits, core, fit, Fitness, fitness blog, fitness website, full body circuit, health, health and fitness, health blog, how to circuit train, lose weight, midwest fit, midwestfit, new exercises, rounds, sean maccauley, strength, upper body, upper body strengthening
Potential PT #1 – Upper Body Circuit Stretch/Warm Up Circuit 3 Times: 1. Regular Pull Ups - 10 2. Dumbbell Bench Press – 12 3. Single Arm Military Press - 10 (both sides) 4. BOSU Dumbbell Row - 10 (each arm) 5. Shoulder Up and Outs - 10 total (each arm) 6. Tricep Push Ups - 20 7. Chin Ups [...]
