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Daily Workouts BannerKeep fit with a different work out every day from our staff! Here are the daily workouts for December 15 – December 21, 2014.

We always recommend that you stretch and complete a five-minute warm-up before and a five-minute cool-down after every workout.

MONDAY, DECEMBER 15 – Core Workout

Details: Complete as many sets as possible in 20 minutes:

  • Burpees: 10 reps
  • Sit-ups: 20 reps

TUESDAY, DECEMBER 16 – Counting Up and Down

Details: Start with the beginning number of reps on each exercise. For each set, either add or subtract one rep to end with the last number of reps on each exercise:

  • Push-ups: start with 30 reps, end with 10 reps
  • Sit-ups: start with 10 reps, end with 30 reps

WEDNESDAY, DECEMBER 17 – Up The Hill Workout

Details: Complete 10 sets of the following exercises:

  • Burpees: 5 reps
  • Sprint uphill: 50 yards
  • Sit-ups: 10 reps
  • Jog: Back down the hill, then begin the next set

THURSDAY, DECEMBER 18 – Heart Rate Workout

Details: Complete the following workout, which requires a heart rate monitor:

  • Walk 30-60 minutes at 60-70% your maximum heart rate

FRIDAY, DECEMBER 19 – Cardio & Arms Workout

Details: Complete 10 sets of the following exercises:

  • Double unders (on jump rope): 20 reps
  • Push-ups: 10 reps

SATURDAY, DECEMBER 20 – Machine Workout

Details: Chose between an elliptical, bike or treadmill for this workout:

Intensity rate Time (minutes)
Warm up 5
6 2
5 1
7 2
5 1
8 3
5 1
7 2
5 1
6 2
Cool down 5

SUNDAY, DECEMBER 21 – Pace Yourself

Details: Complete in the quickest time possible:

  • Jump squats: 35 reps
  • Dumbbell Arnold presses: 20 reps
  • Bodyweight row: 20 reps
  • Jumping lunges: 35 reps
  • Clapping push-ups: 20 reps
  • Walking lunges: 35 reps
  • Dumbbell arm snatch: 10 reps each arm
  • Squats: 35 reps
  • Sumo dead lift high pull: 20 reps
  • Jump squats: 35 reps

Stay tuned for next week’s workouts, coming soon!

*Don’t know some of the activities? Stop by the Coors Fitness Center, and our staff and trainers will help you out!

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