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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 25 – 31, 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 25 – 20-Minute Arms

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

  • Sumo burpees with a push-up: 5 reps
  • Kettle bell swings: 10 reps
  • Slam ball: 20 reps

TUESDAY, MARCH 26 – 15×15 Workout

Details: Complete 15 reps of the following activities:

  • Slam ball
  • Medicine ball sit-ups
  • Box jumps
  • Barbell push-ups
  • Dead lift
  • Front squat
  • Pull-ups
  • Kettle bell swings
  • Dips
  • Lunges
  • Burpees
  • DB snatch (right arm)
  • DB snatch (left arm)
  • Push press
  • Back extensions

WEDNESDAY, MARCH 27 – 7-Minute Circuit

From personal trainer Julie Wienski

Details: Do each exercise for one minute until you complete the circuit, then repeat:

  • Mountain climbers
  • Planks
  • Crunches
  • Side planks (on the right)
  • Reverse crunches
  • Side planks (on the left)
  • Heel touches

THURSDAY, MARCH 28 – Legs & Cardio

Details: Complete five sets of the following:

  • Sprint: 1/4 mile
  • Squats: 50 reps

FRIDAY, MARCH 29 – 25-50 Workout

Details: Keep time as you complete the following activities:

  • Pull-ups: 25 reps
  • Dead lift: 50 reps
  • Kettle bell snatches (right arm): 25 reps
  • Box jumps: 50 reps
  • Kettle bell snatch (left arm): 25 reps
  • Ring dips: 50 reps
  • Bodyweight row: 25 reps
  • Medicine ball sit-ups: 50 reps

SATURDAY, MARCH 30 – One-Minute Leg Circuit

From personal trainer Julie Wienski

Details: Complete each activity for one minute until you complete the circuit, then repeat:

  • Jumping jacks
  • Switch lunges
  • Jog in place
  • Squats
  • Two-footed hops
  • Calf raises
  • Butt kicks
  • Side lunges
  • Dead lift
  • Isometric squats

SUNDAY, MARCH 31 – Circuit Training

Details: Complete two or three sets, 12 reps of each exercise:

  • Barbell chest press
  • Seated leg press
  • Lat pull down
  • Dumbbell incline press
  • Lunges OR step ups
  • Seated row
  • Tricep dips
  • Hamstring curls
  • Upright row
  • Medicine ball sit-ups
  • Oblique twists
  • Leg lifts

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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