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Daily Workouts BannerKeep fit with a different work out every day from our staff! Here are the daily workouts for November 17 – November 23, 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, NOVEMBER 17 – Sprint and Walk

Details: Complete 10 sets:

  • Sprint: 100 meters
  • Walk: 100 meters

TUESDAY, NOVEMBER 18 – Time It

Details: Complete the following exercises, and keep time:

  • Pull-ups: 25 reps
  • Push-ups: 50 reps
  • Push press: 75 reps
  • Squats: 100 reps
  • Sumo dead lift high pull: 75 reps
  • Sit-ups: 50 reps
  • Bodyweight rows: 25 reps

WEDNESDAY, NOVEMBER 19 – Legs and Cardio

Details: Complete 10 sets:

  • Burpees: 5 reps
  • Sprint: 100 meters
  • Jumping jacks: 10 reps

THURSDAY, NOVEMBER 20 – Basic Workout

Details: Complete five sets:

  • Row: 200 meters
  • Burpees: 15 reps

FRIDAY, NOVEMBER 21 – Circuit Training

Minutes Exercise Notes
0-1 Jog in place w/ arm circles Jump rope if you have one
1-2 Front shoulder raises Extend hands out front then back down
2-3 Jumping jacks Bring hands all the way over head
3-4 Triceps dips on ground Lift self on ground then dip down
4-4:30 Push-ups Move on to knees if necessary
4:30-5 Scorpions Push-up position, alternate driving knees to shoulders
5-6 Up, up, down, down In plank position, start on elbows, lift to hands, and back down
6-7 Reverse flies Slow and steady
7-8 Reverse crunches Legs straight up, push towards ceiling

SATURDAY, NOVEMBER 22 – 25-15 Legs Workout

Details: Complete three sets:

  • Squats: 25 reps
  • Jump squats: 15 reps
  • Walking lunges: 25 reps
  • Jumping lunges: 15 reps

SUNDAY, NOVEMBER 23 – Bodyweight Workout

Details: Complete three sets:

  • Inchworm push-ups: 15 reps
  • Walking lunges: 30 reps
  • Sit-ups: 50 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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