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Daily Workouts Banner Keep fit with a different work out every day from our staff! Here are the daily workouts for March 24 – 30, 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, MARCH 24 – Push-Row 100

From personal trainer Jill Barghelame

Details: Complete 10 sets, and record your distance of combined rowing time:

  • Row: 1 minute, as fast as you can
  • Push-ups: 10 reps

TUESDAY, MARCH 25 – Three Set Circuit Training

Details: Complete 12 reps for each of the activities in the following three sets:

Set 1

  • Cross cable lat pull down with reverse lunges
  • Dumbbell incline press
  • Medicine ball sit ups

Set 2

  • Cross cable row with BOSU squats
  • Bench dips
  • Torso rotations

Set 3

  • RDLs
  • Front and lateral raises
  • Leg lifts

WEDNESDAY, MARCH 26 – Muscle Endurance Test

Details: Compete the maximum numbers of each activity without stopping:

  • Push-ups
  • Jump squats
  • Pull-ups OR backward row
  • Sit-ups

THURSDAY, MARCH 27 – Mini Triathlon

Details: Keep time while you complete the following:

  • Swim: 250 meters OR Row: 2000 meters
  • Bike: 10k (6.2 miles)
  • Run: 1 mile

FRIDAY, MARCH 28 – PIO-FIT Workout

From personal trainer Alison Eichten

Details: Complete three sets:

  • Kettle bell swings: 50 reps
  • Slam balls: 40 reps
  • Pull-ups OR TRX rows: 30 reps
  • Snatch squats: 20 reps
  • Box jumps: 10 reps

SATURDAY, MARCH 29 – 25-15 Workout

Details: Complete two sets:

  • Bench press: 25 reps
  • Slam ball: 15 reps
  • Dead lift: 25 reps
  • Box jumps: 15 reps
  • Front squats: 25 reps
  • Slam ball: 15 reps

SUNDAY, MARCH 30 – Timed Circuit Workout

From personal trainer Julie Wienski

Details: Do each exercise for one minute until you complete the circuit, then repeat:

  • Jumping jacks
  • Forward lunges
  • Jog in place
  • Squats
  • Step ups
  • Calf raises
  • Squat thrusts
  • Back lunges
  • Ski jumps
  • Bridge with leg extension

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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