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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 February 24 – March 2, 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, FEBRUARY 24 – Timed Leg Workout

Details: Complete each activity for one minute until you complete the circuit, then repeat:

  • Jumping jacks
  • Forward lunges
  • Jog in place
  • Squats
  • High knees
  • Calf raises
  • Butt kicks
  • Side lunges
  • Hop on your left foot
  • Hop on your right foot

TUESDAY, FEBRUARY 25 – 5-10-20 Workout

Details: Complete as many sets as possible in 30 minutes, or complete five sets:

  • Burpees: 5 reps
  • Shoulder press OR incline press: 10 reps
  • Squats with bicep curls: 20 reps
  • Dips: 5 reps
  • Pull-ups OR bodyweight rows: 10 reps
  • Medicine ball sit-ups: 20 reps

WEDNESDAY, FEBRUARY 26 – Bike interval

Details: Complete 2 or 3 sets of each on a bike:

  • Sprint: 30 seconds
  • Low intensity: 1 minute
  • Sprint: 45 seconds
  • Low intensity: 1 minute
  • Sprint: 1 minute
  • Low intensity: 1 minute
  • Sprint: 75 seconds
  • Low intensity: 1 minute

THURSDAY, FEBRUARY 27 – At-Home Workout

Details: Complete 3 sets of 8 reps for each activity:

  • Push-ups (add a twist)
  • Plank rows
  • Burpees (opposite knee to elbow)
  • Firemans (add a jump)
  • Side lunges (jump to next side)
  • Dips
  • Shoulder raises
  • Leg drop flies (roll to standing)
  • Russian twists
  • Suitcase crunches

FRIDAY, FEBRUARY 28 – Fast-Paced, Full-Body Workout

Details: Complete as many reps as possible of each activity in 1 minute, 30 or 45 seconds:

  • Slam ball
  • Front squat and press
  • Box jumps
  • Sumo deadlift with upright rows
  • Burpees with push-ups

SATURDAY, MARCH 1 – Power Slam/Pull

Details: Complete five sets of the following and track your time:

  • Deadlift: 5 reps
  • Slam Ball: 10 reps

SUNDAY, MARCH 2 – 400 Workout

Details: Track your time while you complete the following activities:

  • Pull-ups: 30 reps
  • Push-ups: 15 reps
  • Kettle bell snatch: 35 reps on each arm
  • Squats: 100 reps
  • RDLs: 35 reps on each leg
  • Medicine ball sit-ups: 50 reps
  • Bodyweight row: 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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