Menu

Daily Workouts Banner Keep fit with a different work out every day from our staff! Here are the daily workouts for July 15-21, 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 15 – Push Yourself

Details: Complete the five sets of the following, increasing weight as reps decrease:

  • Lunges: 1 minute
  • Bodyweight Row: as many as possible
  • Dumbbell incline press: 12 reps for the first set, then 10, 8, 6 and 2

TUESDAY, JULY 16 – Arms Workout

Details: Complete six sets:

  • Bench press: 12 reps
  • Pull-ups: as many as possible
  • Dumbbell swing with long jump: 30 seconds

WEDNESDAY, JULY 17 – For Time

Details: Complete the following exercises, and track your time:

  • Row: 1000 meters
  • Wall ball shots: 50 reps
  • Sit-ups: 50 reps
  • Box jumps: 50 reps
  • Hanging leg lifts: 50 reps
  • Run: 1/2 mile

THURSDAY, JULY 18 – Legs & Arms

Details: Complete three sets of 12 reps each with 60 seconds of rest in between sets:

  • Dead lifts
  • Incline push-ups
  • Incline front lunges
  • Pull-ups
  • Stairs (15-20 steps while carrying weight)

FRIDAY, JULY 19 – Two-Part Total Body

Part 1 Details: Complete 10 sets of three reps each:

  • Vertical jumps
  • Squats
  • Long jumps

Part 2 Details: Complete five sets of 10 reps each:

  • Push-ups
  • Butterfly sit-ups
  • Supermans

SATURDAY, JULY 20 – 5 by 50 Workout

Details: Complete 50 reps of each exercise:

  • Push-ups
  • Pull-ups
  • Squats
  • Sit-ups
  • Back extensions

SUNDAY, JULY 21 – Workout with Planks

Details: Hold a plank for 60 seconds in between each exercise, and complete two sets:

  • Sprint: 90 seconds
  • Sit-ups: 15 reps
  • Bicycle crunches: 50 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!

X