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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 April 28 – May 4, 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, APRIL 28 – “For Time” Workout

Details: Complete 75 reps in the first set, 50 reps in the second set and 25 reps in the third set. Keep time:

  • Push-ups
  • Squats
  • Sit-ups

TUESDAY, APRIL 29 – Upper Body Circuit

From personal trainer Julie Wienski

Details: Complete the following exercises within their designated time frame:

  • Minute 1: Jumping jacks with punch
  • Minute 2: One-arm push-ups (switch arms after 30 seconds)
  • Minute 3: Alternate jogging with arm circles
  • Minute 4: Pancake flippers
  • Minute 5: Tricep dips
  • Minute 6: Staggered arm push-ups (switch arms after 30 seconds)
  • Minute 7: Burpees
  • Minute 8: Pancake flippers with jump
  • Minute 9: Plank taps
  • Minute 10: Crunches

WEDNESDAY, APRIL 30 – The Countdown

Details: Start with 25 reps of each exercise, reducing the number of reps by five for each set (25, then 20, then 15, etc.). Row 500 meters in between each set:

  • Sit-ups
  • Back extensions

THURSDAY, May 1 – Cardio Warm-up

From personal trainer Julie Wienski

Details: Complete three sets of 10 reps of each exercise:

  • Trunk twists
  • Hugs
  • Arm circles
  • Hip swings
  • Squats
  • Jumping jacks
  • Squat thrusts

FRIDAY, May 2 – Lower AB Circuit

Details: Alternate between workouts, completing three sets of the first workout and two sets of the second workout. Complete each exercise for 20 seconds:

Workout 1

  • Lying leg lifts

Workout 2

  • Point leg lifts
  • 90-degree leg lifts
  • Full ab crunches

SATURDAY, May 3 – Cardio Intervals

From personal trainer Julie Wienski

Details: Complete the following exercises:

  • Jog: 5 minutes, 60-65% heart rate
  • Run: 2-3 minutes, 75-80% heart rate
  • Jumping jacks with punch: 30-45 seconds
  • Jog: 5 minutes, 70-75% heart rate
  • Hill runs: 2-3 minutes, 75-85% heart rate
  • Squat jumps: 30-45 seconds
  • Jog: 5 minutes, 70-75% heart rate
  • Hill runs: 5 minutes, 75-85% heart rate
  • Mountain climbers: 30-45 seconds
  • Jog: 5 minutes, 60-65% heart rate
  • Run: 2-3 minutes, 75-80% heart rate
  • Jumping jacks with punch: 30-45 seconds

SUNDAY, MAY 4 – 5-Round Workout

Details: Complete five sets of the following exercises:

  • Pull-ups: 5 reps
  • Dead lift: 10 reps
  • Push-ups: 15 reps
  • Jump squats: 20 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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