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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 July 8-14, 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 8 – Timed Run

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

  • Run: 1 mile
  • Run backwards: 1/2 mile

TUESDAY, JULY 9 – Total Body Ski Workout

From personal trainer Julie Wienski

Details: Complete three sets with a 1-2 minute rest in between sets:

  • Stationary lunges: 60 seconds
  • Speed skaters: 30-45 seconds
  • Ball crunches: 30-45 seconds
  • Staggered arm incline push-ups: 30 seconds
  • Plank: 15-20 seconds
  • Triceps chair dips: 30-45 seconds
  • Superman: 30-45 seconds
  • Squats to a power lunge: 30-45 seconds
  • Incline push-ups (with rotation): 45 seconds
  • Plank (with hip rolls): 30 seconds

WEDNESDAY, JULY 10 – 6-12-24 Workout

Details: Complete four sets of the following:

  • Burpee pull-ups: 6 reps
  • Dumbbell incline press: 12 reps
  • Squats: 24 reps
  • Dips: 6 reps
  • Sumo dead lift: 12 reps
  • Sit-ups: 24 reps

THURSDAY, JULY 11 – 12-30 Alternate Workout

Details: Complete three sets of the following:

  • Stability ball squats: 12 reps
  • Wall sits: 30 seconds
  • Hamstring curls (on stability ball): 12 reps
  • Hip bridges: 30 seconds
  • Leg extensions (on stability ball): 12 reps
  • Plank: 30 seconds

FRIDAY, JULY 12 – Two-Exercise Workout

Details: Complete four sets of the following:

  • Row: 1/4 mile
  • Dips: 25 reps

SATURDAY, JULY 13 – Leg Workout

Details: Complete one set of the following:

  • Sprint: 1/4 mile
  • Row: 500 meters
  • Bike: 1 mile

SUNDAY, JULY 14 – Row then Box Jumps

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

  • Row: 2000 meters
  • Box jumps: 50 reps
  • Row: 1000 meters
  • Box jumps: 30 reps
  • Row: 500 meters
  • Box jumps: 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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