Sorry for the lack of a post yesterday. We had a slight glitch in the scheduling. Our apologies. Stretch Run/Jog 3 miles Stretch Now go enjoy your New Years Eve and please be safe! Here’s to an improved 2012! -The MidwestFit Team
Archive for the ‘December 2011’ Category
Cardio Blast #2: Pick 3 cardio machines in your gym or 3 cardio activities you can think of and perform them each for 10 minutes as a circuit. Complete circuit 2 times. Below is an example… Round #1 - Treadmill 10 min Elliptical 10 min Bike 10 min Round #2 - Treadmill 10 min Elliptical [...]
12/28/11 – Wednesday – Special K
Posted: December 28, 2011 by MidwestFit in December 2011Tags: circuit training, full body circuit training, midwest fit, midwestfit, special k workout, strength exercise, upper body circuit, upper body exercise, weight loss
Potential PT #1: Special K Do these exercises in a row, then repeat the cycle 6 to 8 times. Try and have very little rest between these. So when you have gone through all 6 exercises try and start right back again with push ups, until you complete the proper amount of sets. Once all [...]
12/27/11 – Tuesday – Cardio Blast #1
Posted: December 27, 2011 by MidwestFit in December 2011Tags: biking, cardio, exercise fat loss, health, malf marathon training, marathon training, midwest fit, midwestfit, running, weight loss
Time to shed those holiday calories we have been packing on!!! Cardio Blast #1 Jog 15 minutes Bike 15 minutes Tempo Run 10 minutes Bike 10 minutes -The MidwestFit Team
12/26/11 – Monday – Upper Body Circuit
Posted: December 26, 2011 by MidwestFit in December 2011Tags: midwestfit, midwest fit, Press-up, Crunch (exercise), Medicine ball, upper body strength, pullups, Chin-up, upper body strengthening, upper body circuit, bodyweight, upper body workouts, Leg press, upper body workout
Happy Monday! If that’s even possible… Stretch Run 1 mile (Run this one as though you’re shooting for your best single mile time ever! Do not get to the point of injury, but push yourself) Regular pullups 3 sets of 6 repetions Wide pullups 3×6 Underhand (chinup) 3×6 Close grip 3×6 Cliffhangers 2×6 Pushups 3×30 [...]
12/24/11 – Saturday – REST
Posted: December 24, 2011 by MidwestFit in December 2011Tags: importance of rest
REST DAY! …Duh! Oh, and in case you forgot: Importance of Rest -The MidwestFit Team
12/23/11 – Friday – Arms
Posted: December 23, 2011 by MidwestFit in December 2011Tags: arm exercise, arm routine, Biceps curl, build arm strength, health, midwest fit, midwestfit, weight, weight loss
Arms: For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible. Use your first set as a benchmark. If you are able to perform 20 repetitons when you are going for 8, then you need to [...]
12/22/11 – Thursday – Shoulders
Posted: December 22, 2011 by MidwestFit in December 2011Tags: Dumbbell, health, midwest fit, midwestfit, Physical exercise, shoulder exercise, shoulder workout, weight, weight loss
Shoulders: For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible. Use your first set as a benchmark. If you are able to perform 20 repetitons when you are going for 8, then you need to [...]
12/21/11 – Wednesday – Legs
Posted: December 21, 2011 by MidwestFit in December 2011Tags: build leg muscle, Diet, fat burning workouts, Fitness, health, leg circuit, leg exercises, leg strengthening, leg workout, midwest fit, midwestfit, strengthen legs, weight loss
Alright, we know people at MidwestFit enjoy our workouts that involve circuits, so to mix things up during our strength weeks we are adding a leg circuit today…Don’t worry you’ll love it! Circuit 4+ times: Lunges 8 (on each leg) Prison Squats 20 Single Leg Dead Lift 8 (on each leg) Jump Squats 15 DB [...]
12/20/11 – Tuesday – Lats/Back
Posted: December 20, 2011 by MidwestFit in December 2011Tags: body building exercises, fat burning exercises, health, how to build strength, how to burn fat, how to lose weight, midwest fit, midwestfit, Press-up, pullups, strength training, strength training exercises, weight, weight loss
Lats/Back: For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible. Use your first set as a benchmark. If you are able to perform 20 repetitons when you are going for 8, then you need to [...]
