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- MidwestFit Team

Stretch

Run (high intensity) 20 – 25 minutes

Cool down for 5 minutes

Stretch

-The MidwestFit Team

Here are the links to the Endurance Programs. You can also find them under the tab “Exercise Programs”:

Endurance: Beginner

Endurance: Intermediate

Endurance: Advanced

-The MidwestFit Team

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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

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

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

Monday – Total Body Strength

Tuesday –Quick Cardio

Wednesday – Lower Body Strength

Thursday – Tempo Run

Friday –Total Body Strength

Saturday – Distance Cardio

Sunday –Rest

Potential Pt #1 – Run it out

Run 4-6 Miles

or

Run 45 Minutes – 1 Hour

Stretch

-  Ben

Potential PT #2 – Bike or Row

Stretch/Warm Up

Bike 1 Hour

or

Row 40 Minutes

- K

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.  It also talks about overtraining and some signs and symptoms to keep a look out for in case you’ve been training extra hard lately.

Importance of Rest and Recovery

- MidwestFit Team

Have a great Saturday!

-The MidwestFit Team