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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 March 18 – 24, 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, MARCH 18 – Tabata

From personal trainer Jill Barghelame

Details: Choose your favorite activity (or one from below), and compete eight sets. One set consists of doing the activity for 20 seconds, then resting for 10 seconds:

  • Jump rope
  • Air squats
  • Burpees

TUESDAY, MARCH 19 – Treadmill Interval

Details: Complete six sets of the following intervals:

  • 4 MPH: 1 minute
  • 5 MPH: 1 minute
  • 6 MPH: 1 minute

WEDNESDAY, MARCH 20 – Bodyweight Total Workout

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

  • Jumping jacks: 250 reps
  • Squats: 100 reps
  • Push-ups: 80 reps
  • Lunges: 60 reps
  • Sit-ups: 40 reps
  • Burpees: 20 reps
  • Dips: 10 reps

THURSDAY, MARCH 21 – One-Minute Timed Workout

From personal trainer Julie Wienski

Details: Complete each activity for one minute until you’ve completed the circuit, then repeat:

  • Jumping jacks
  • Overhead shoulder press
  • Jog in place
  • Bicep curls
  • Tricep dips
  • Push-ups
  • Squat thrusts
  • Pancake flippers
  • Rows
  • Crunches

FRIDAY, MARCH 22 – Birthday Challenge

Details: Create a long list of activities (i.e.: squats, lunges, push-ups, crunches, dead lift, etc.), and complete the exercise based on the instructions below:

  1. Set a timer for as many minutes as your age
  2. Do as many reps of each activity as your age
  3. Complete as many activities as possible in the allotted time

SATURDAY, MARCH 23 – 50-40-30-20-10 Workout

From personal trainer Alison Eichten

Details: Each set features a different number of reps for each activity:

Set 1

  • Lunges: 50 reps
  • Pull-ups: 40 reps
  • Push-ups: 30 reps
  • Crunches: 20 reps
  • Back extensions: 10 reps
  • Run a half mile

Set 2

  • Back extensions: 50 reps
  • Lunges: 40 reps
  • Pull-ups: 30 reps
  • Push-ups: 20 reps
  • Crunches: 10 reps
  • Run a half mile

Set 3

  • Crunches: 50 reps
  • Back extensions: 40 reps
  • Lunges: 30 reps
  • Pull-ups: 20 reps
  • Push-ups: 10 reps
  • Run a half mile

Set 4

  • Push-ups: 50 reps
  • Crunches: 40 reps
  • Back extensions: 30 reps
  • Lunges: 20 reps
  • Pull-upd: 10 reps
  • Run a half mile

Set 5

  • Pull-ups: 50 reps
  • Push-ups: 40 reps
  • Crunches: 30 reps
  • Back extensions: 20 reps
  • Lunges: 10 reps
  • Stretch

SUNDAY, MARCH 24 – The Countdown Workout

Details: Starting with 10, do one fewer rep each set for each activity:

  • Front squat
  • Bench press
  • Dead lift

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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