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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 22 – 28, 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 22 – Treadmill Interval

Minutes Speed (MPH) Incline (%) Rate of intensity
0:00-5:00 4 3-3.5 5
5:00-7:00 4 8-10 7
7:00-8:00 4 4-6 6
8:00-10:00 4 10 8
10:00-11:00 4 5-7 7
11:00-13:00 4 12 9
13:00-14:00 4 10 8
14:00-15:00 4 12 9
15:00-20:00 4 2-4 5

TUESDAY, DECEMBER 23 – 20-Minute Workout

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

  • Jumping lunges: 10 reps
  • Push-ups: 10 reps

WEDNESDAY, DECEMBER 24 – Push Yourself

Details: Complete five sets of the following exercises:

  • Dive bomber push-ups: 5 reps
  • Jumping lunges: 10 reps
  • Sit-ups: 15 reps

THURSDAY, DECEMBER 25 – 15s

Details: Complete 3 sets of 15 reps for each exercise:

  • Chest press
  • Triceps dips
  • Lunge step to high knee
  • Bicep curl
  • Wall squat
  • Butterfly sit-ups

FRIDAY, DECEMBER 26 – Leg Workout

Details: Complete 10 sets of the following exercises:

  • Run: 100 meters
  • Jump squats: 20 reps

SATURDAY, DECEMBER 27 – Full-Body Countdown

Details: Complete 5 sets of the following exercises:

  • Squats: 50 reps
  • Push-ups: 40 reps
  • Sit-ups: 30 reps
  • Mountain climbers: 20 reps
  • Burpees: 10 reps

SUNDAY, DECEMBER 28 – Rowing Workout

Details: Row 3k:

  • After every 2 minutes of rowing, complete 10 push-ups

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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