Keep fit with a different work out every day from our staff!
Here are the daily workouts for January 6 – 12, 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, JANUARY 6 – 30-Minute Workout
Details: Workout includes five-minute warm up and five-minute cool down.
Complete as many rounds in 20 minutes as you can of:
- 5 pull ups
- 10 push ups
- 15 squats
TUESDAY, JANUARY 7 – The 300 Workout
- Forward lunges: 1 set, 10 reps
- Lateral lunges: 1 set, 10 reps
- Transverse lunges: 1 set, 10 reps
- Pull-ups (machine assisted): 1 set, 25 reps
- Step ups: 1 set, 50 reps
- Chest press (on bench, with barbell): 1 set, 50 reps
- Squats: 1 set, 50 reps
- Seated row: 1 set, 50 reps
- Single-arm high pull: 1 set, 50 reps
- Abdominal crunch (incline on stability ball): 1 set, 25 reps
WEDNESDAY, JANUARY 8 – Interval Pyramid
Details: Done on your choice of cardio equipment.
- 30 seconds: high intensity
- 1 minute: low intensity
- 45 seconds: high intensity
- 1 minute: low intensity
- 60 seconds: high intensity
- 1 minute: low intensity
- 90 seconds: high intensity
- 1 minute: low intensity
- 60 seconds: high intensity
- 1 minute: low intensity
- 45 seconds: high intensity
- 1 minute: low intensity
- 30 seconds: high intensity
THURSDAY, JANUARY 9 – Agility
Details: Three reps of 30-second activities, all completed with high intensity and a fast tempo. Follow each activity with a 30-second rest.
- One-leg balance reach
- Transverse lunge
- Squat hip abduction (on BOSU ball)
- Side-to-side hip swing
- Transverse lunge (with thread-the-needle reach)
- Box jump-up (with one leg stabilization)
- Hamstring curl (supine with stability ball)
- Side-to-side hops (holding onto stability ball)
- Soccer ball taps
- Back pedal/run backwards
- Bunny hops
- Skipping
- High knees
- Single-leg hop with stabilization (forward and backward)
- Ice skaters
FRIDAY, JANUARY 10 – Cardio/Weights
Details: Follow each activity with 20-30 seconds rest.
- 30 minutes of random hill or interval program: any piece of cardio equipment at 65 – 90 percent intensity.
- Push ups: 1 set, 15-20 reps
- Bicep curls: 1 set, 15-20 reps
- Tricep dips: 1 set, 15-20 reps
- Back extension: 1 set, 20-25 reps
- Crunches: 1 set, 50-100 reps
SATURDAY, JANUARY 11 – Band Workout
Details: Performed at 75 percent intensity with 1-0-1 tempo. Include 2-minute rest in between each activity.
- Hip swings (forward and backward): 2 sets, 10 reps
- Side-to-side hip swing: 2 sets, 10 reps
- Bridge (supine with tubing around upper knees): 2 sets, 10 reps
- Row (bent over with integrated tubing or dumbbells): 2 sets, 10 reps
- Squats: 2 sets, 10 reps
- Shoulder press (integrated tubing, seated on stability ball): 2 sets, 10 reps
- Forward lunges: 2 sets, 10 reps
- Abduction/adduction with band tubing: 2 sets, 10 reps
- Rotation (seated on stability ball with tubing): 2 sets, 10 reps
- Superman on floor: 2 sets, 10 reps
SUNDAY, JANUARY 12 – Weights
- Squat with barbell: 2 sets, 15 reps at 62.5 percent intensity
- 60-second rest
- Forward lunge with dumbbells: 1 set, 20 reps
- Barbell row, bent over: 2 sets, 15 reps at 62.5 percent intensity
- 60-second rest
- Snow angels: 2 sets, 15 reps
- 60-second rest
- Chest press on bench with barbell: 2 sets, 15 reps at 62.5 percent intensity
- Bear hug swinging stretch: 1 set, 20 reps
- Shoulder press with military barbell: 2 sets, 15 reps at 50 percent intensity
- 60-second rest
- Seated neck stretch: 30 seconds
- Forearm plank: 2 sets, 30 seconds
- 60-second rest
- Superman: 2 sets, 15 reps at 1-0-1 tempo
- 60-second rest
*Don’t know some of the activities? Stop by the Coors Fitness Center, and our staff and trainers will help you out!
