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

Here are the daily workouts for February 9 – 15, 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, FEBRUARY 9 – Five-Round Workout

Complete five rounds of:

  • 20 squats
  • 20 push-ups
  • 20 walking lunges
  • 400-yard run

TUESDAY, FEBRUARY 10 – Cardio & Weights

  • Treadmill (medium pace): 90 seconds
  • Treadmill (sprint): 30 seconds
  • Bench press: 1 set, 20 reps
  • Pull-ups or lat pull down: 1 set, 20 reps
  • Bodyweight squats: 1 set, 20 reps
  • Treadmill (medium pace): 90 seconds
  • Treadmill (sprint): 30 seconds
  • Squat with shoulder press: 1 set, 10 reps
  • Deadlift: 1 set, 10 reps
  • Push ups: 1 set, 10 reps
  • Treadmill (medium pace): 90 seconds
  • Treadmill (sprint): 30 seconds
  • Bent over row: 1 set, 12 reps
  • Walking lungest: 1 set, 12 reps
  • Tricep dips: 1 set, 12 reps
  • Bicep curls/Hammer curls: 1 set, 12 reps
  • Treadmill (medium pace): 90 seconds
  • Treadmill (sprint): 30 seconds

WEDNESDAY, FEBRUARY 11 – Weight Circuits

Details: Three rounds of the entire workout, 8-10 reps per activity.

  • Push ups
  • Step-ups
  • Rest (with active stretching): One minute
  • Bent over row
  • Leg curls (on machine)
  • Rest (with active stretching): One minute
  • Planks
  • Upright row
  • Hyperextension
  • Tricep extension
  • Rest (with active stretching): One minute

THURSDAY, FEBRUARY 12 – Treadmill Pyramid

Details: Done on a treadmill for 30 minutes. Follow the speed and incline for each time increment.

  • 0:00 – 5:00: 4 MPH, incline at 2.5
  • 5:00 – 6:00: 5 MPH, incline at 1
  • 6:00 – 7:00: 6 MPH, incline at 1
  • 7:00 – 8:00: 5 MPH, incline at 1
  • 8:00 – 9:00: 6.5 MPH, incline at 1
  • 9:00 – 10:00: 4 MPH, incline at 2
  • 10:00 – 11:00: 6.5 MPH, incline at 1
  • 11:00 – 12:00: 5 MPH, incline at 1
  • 12:00 – 13:00: 7 MPH, incline at 1
  • 13:00 – 14:00: 5 MPH, incline at 1
  • 14:00 – 15:00: 7.5 MPH, incline at 1
  • 15:00 – 16:00: 4 MPH, incline at 2
  • 16:00 – 17:00: 6.5 MPH, incline at 1
  • 17:00 – 18:00: 5.5 MPH, incline at 1
  • 18:00 – 19:00: 7 MPH, incline at 1
  • 19:00 – 20:00: 5.5 MPH, incline at 1
  • 20:00 – 21:00: 8 MPH, incline at 1
  • 21:00 – 22:00: 5.5 MPH, incline at 1
  • 22:00 – 23:00: 7 MPH, incline at 1
  • 23:00 – 24:00: 5.5 MPH, incline at 1
  • 24:00 – 25:00: 6.5 MPH, incline at 1
  • 25:00 – 30:00: 4 MPH, incline at 2

FRIDAY, FEBRUARY 13 – Random Cardio/Weights

  • 30 minutes on cardio equipment: 30 minutes on random program (set appropriate resistance level to maintain 50 percent exertion)

Complete as many rounds of the following exercises in 15 minutes:

  • 20 squats
  • 20 crunches

SATURDAY, FEBRUARY 14 – 30-40-50-60-70 Workout

  • 30 push-ups
  • 40 pull-ups
  • 50 kettlebell swings
  • 60 crunches
  • 70 burpees

SUNDAY, FEBRUARY 15 – Spin Workout

Details: Warm-up for 10 miuntes. Heart rate should be at 60-65 percent before starting workout. Follow each interval with a one-minute rest with resistance at 5-8.

  • 2 minutes: Seated acceleration, moderate resistance
  • 4 minutes: Seated acceleration, moderately heavy resistance
  • 6 minutes: Seated acceleration, moderately heavy resistance
  • 6 minutes: Seated acceleration, heavy resistance
  • 4 minutes: Seated acceleration, heavy resistance
  • 2 minutes: Standing/climbing acceleration, heavy resistance

Check out next week’s workouts!

*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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