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

Here are the daily workouts for January 26 – February 1, 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, JANUARY 26 – 20-Minute, Full-Body Workout

Details: Complete as many sets of 10 reps for each exercise as you can in 20 minutes:

  • Push-ups
  • Jumping lunges
  • Sit-ups

TUESDAY, JANUARY 27 – Timed Circuit

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

  • Jumping jacks
  • Forward lunges (alternate legs)
  • Jogging in place (or jump rope)
  • Squats
  • Step ups (alternate landing foot)
  • Calf raises (each leg for 30 seconds, done on a stair)
  • Squat thrusts Five sets, 10 reps
  • Back lunges (alternate legs)
  • Ski jumps (alternate legs)
  • Bridge with leg extension (switch legs after 30 seconds)

WEDNESDAY, JANUARY 28 – One-Minute Drill

Details: Choose an appropriate weight for 10-12 reps. At the top of every minute, do one set of 10-12 reps, and do five sets of each activity before moving on to the next activity (i.e.: Do five sets of 10-12 seated rows in five minutes, then move on to push-ups):

  • Seated rows
  • Push-ups
  • Lunges (10-12 on each leg)
  • Pull downs
  • Incline OR bench press
  • Step ups (10-12 on each leg)

THURSDAY, JANUARY 29- High/Low Rep Total Body

Details: Track your the time it takes you to complete the following activities:

  • Squats: 90 reps
  • Deadlift: 10 reps
  • Push-ups: 80 reps
  • Upright row: 20 reps
  • DB Snatch: 35 reps per arm
  • Sit-ups: 30 reps
  • Lunges: 60 reps
  • BW Row OR pull-ups: 40 reps
  • Jump squats: 50 reps

FRIDAY, JANUARY 30 – Treadmill Interval: 90 ON, 90 OFF

Details: Start with a 2-5 minute walk to warm-up, then alternate between the following activities on a treadmill (or your favorite piece of cardio equipment):

  • Sprint: 1/4 mile
  • Rest: 90 seconds

SATURDAY, JANUARY 31 – MAX Strength Day

Details: Complete 5-3-3-1-1 reps for each exercise:

  • Back squat
  • Bench press
  • Dead lift

SUNDAY, FEBRUARY 1 – 15-15-30 Workout

Details: Complete four sets of the following:

  • Barbell push-ups: 15 reps
  • Box jumps: 15 reps
  • Medicine ball sit-ups: 30 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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