Daily Workouts Banner Keep fit with a different work out every day from our staff! Here are the daily workouts for July 1-7, 2013.

We always recommend that you stretch and complete a five-minute warm-up before and a five-minute cool-down after every workout.

MONDAY, JULY 1 – Biceps/Triceps Day

Details: Complete 3-6 sets of 6-12 reps with a 1-minute rest in between sets:

  • Dumbbell overhead triceps extensions
  • Barbell bicep curls
  • Triceps extensions
  • Dumbbell hammer curls
  • Rope extensions


Details: Complete as many sets as possible in 20 minutes:

  • Push-ups: 25 reps
  • Bike: 1 mile
  • Sumo dead lift high pull: 12 reps

WEDNESDAY, JULY 3 – 4-Round Arms and Legs

Details: Complete four sets of the following:

  • Row: 500 meters
  • Dumbbell arm snatch: 10 reps (right arm)
  • Hanging leg lifts: 15 reps
  • Dumbbell arm snatch: 10 reps (left arm)

THURSDAY, JULY 4 – Full-Body Workout

Details: Complete five sets of the following:

  • Front squat and press: 5 reps
  • Pull-ups: 10 reps
  • Dips: 15 reps
  • Run: 1/4 mile

FRIDAY, JULY 5 – “As Far As You Can” Workout

Details: Start with 1 rep of each exercise, then increase reps by 1 for each following set. Continue for 25 minutes:

  • Dips
  • Pull-ups
  • Sit-upd

SATURDAY, JULY 6 – 3-Point Countdown

Details: Complete 15 reps of each exercise in the first set, then decrease the number of reps by 3 for each following set (15 reps, then 12 reps, then 9 reps, and so on):

  • Reverse dumbbell dead lift (balance on your right leg)
  • Front squat and press
  • Reverse dumbbell dead lift (balance on your left leg)

SUNDAY, JULY 7 – Dumbells and Box Jumps

Details: Complete 5 sets of the following exercises:

  • Dumbbell arm snatch: 15 reps (right arm)
  • Box jumps: 25 reps
  • Dumbbell arm snatch: 15 reps (left arm)

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!