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Keep fit with a different work out every day from our staff!

Here are the daily workouts for December 29 – January 4, 2015.

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 29 – 30-Minute Workout

Details: Workout includes five-minute warm up and five-minute cool down.

Complete as many rounds in 20 minutes as you can of:

  • 5 pull ups
  • 10 push ups
  • 15 squats

TUESDAY, DECEMBER 30 – The 300 Workout

  • Forward lunges: 1 set, 10 reps
  • Lateral lunges: 1 set, 10 reps
  • Transverse lunges: 1 set, 10 reps
  • Pull-ups (machine assisted): 1 set, 25 reps
  • Step ups: 1 set, 50 reps
  • Chest press (on bench, with barbell): 1 set, 50 reps
  • Squats: 1 set, 50 reps
  • Seated row: 1 set, 50 reps
  • Single-arm high pull: 1 set, 50 reps
  • Abdominal crunch (incline on stability ball): 1 set, 25 reps

WEDNESDAY, DECEMBER 31 – Interval Pyramid

Details: Done on your choice of cardio equipment.

  • 30 seconds: high intensity
  • 1 minute: low intensity
  • 45 seconds: high intensity
  • 1 minute: low intensity
  • 60 seconds: high intensity
  • 1 minute: low intensity
  • 90 seconds: high intensity
  • 1 minute: low intensity
  • 60 seconds: high intensity
  • 1 minute: low intensity
  • 45 seconds: high intensity
  • 1 minute: low intensity
  • 30 seconds: high intensity

THURSDAY, JANUARY 1 – Agility

Details: Three reps of 30-second activities, all completed with high intensity and a fast tempo. Follow each activity with a 30-second rest.

  • One-leg balance reach
  • Transverse lunge
  • Squat hip abduction (on BOSU ball)
  • Side-to-side hip swing
  • Transverse lunge (with thread-the-needle reach)
  • Box jump-up (with one leg stabilization)
  • Hamstring curl (supine with stability ball)
  • Side-to-side hops (holding onto stability ball)
  • Soccer ball taps
  • Back pedal/run backwards
  • Bunny hops
  • Skipping
  • High knees
  • Single-leg hop with stabilization (forward and backward)
  • Ice skaters

FRIDAY, JANUARY 2 – Cardio/Weights

Details: Follow each activity with 20-30 seconds rest.

  • 30 minutes of random hill or interval program: any piece of cardio equipment at 65 – 90 percent intensity.
  • Push ups: 1 set, 15-20 reps
  • Bicep curls: 1 set, 15-20 reps
  • Tricep dips: 1 set, 15-20 reps
  • Back extension: 1 set, 20-25 reps
  • Crunches: 1 set, 50-100 reps

SATURDAY, JANUARY 3 – Band Workout

Details: Performed at 75 percent intensity with 1-0-1 tempo. Include 2-minute rest in between each activity.

  • Hip swings (forward and backward): 2 sets, 10 reps
  • Side-to-side hip swing: 2 sets, 10 reps
  • Bridge (supine with tubing around upper knees): 2 sets, 10 reps
  • Row (bent over with integrated tubing or dumbbells): 2 sets, 10 reps
  • Squats: 2 sets, 10 reps
  • Shoulder press (integrated tubing, seated on stability ball): 2 sets, 10 reps
  • Forward lunges: 2 sets, 10 reps
  • Abduction/adduction with band tubing: 2 sets, 10 reps
  • Rotation (seated on stability ball with tubing): 2 sets, 10 reps
  • Superman on floor: 2 sets, 10 reps

SUNDAY, JANUARY 4 – Weights

  • Squat with barbell: 2 sets, 15 reps at 62.5 percent intensity
  • 60-second rest
  • Forward lunge with dumbbells: 1 set, 20 reps
  • Barbell row, bent over: 2 sets, 15 reps at 62.5 percent intensity
  • 60-second rest
  • Snow angels: 2 sets, 15 reps
  • 60-second rest
  • Chest press on bench with barbell: 2 sets, 15 reps at 62.5 percent intensity
  • Bear hug swinging stretch: 1 set, 20 reps
  • Shoulder press with military barbell: 2 sets, 15 reps at 50 percent intensity
  • 60-second rest
  • Seated neck stretch: 30 seconds
  • Forearm plank: 2 sets, 30 seconds
  • 60-second rest
  • Superman: 2 sets, 15 reps at 1-0-1 tempo
  • 60-second rest

*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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