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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 May 6-12, 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, MAY 6 – Upper Back Day

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

  • Pull downs
  • Lat pull downs
  • Seated cable row
  • Dumbbell single-arm row

TUESDAY, MAY 7- Run/Sprint Pyramid

Details: Run or walk the following intervals, resting 1 minute in between each:

  • 100 meters
  • 200 meters
  • 400 meters
  • 800 meters: done twice
  • 400 meters
  • 200 meters
  • 100 meters

WEDNESDAY, May 8 – Full-Body Workout

Details: Complete three sets of 15-20 reps each:

  • T-raises
  • Squat with bar
  • Dumbbell rows
  • Pendulum lunges with weights
  • Delt raises
  • Cable cross over leg abductor
  • Pull-ups
  • Plank with straight arms
  • Supermans
  • Push-ups

THURSDAY, May 9 – Muscle Strength Workout

Details: Complete two or three sets of 5-8 reps. Rest for two minutes between sets:

  • Squat press
  • Front squat
  • Reverse dumbbell dead lift
  • Barbell bicep curls
  • Dips

FRIDAY, May 10 – Upper AB Circuit

Details: Complete one set:

  • Sit-ups: 15 reps
  • Plank: 1 minute
  • Ab crunches: 50 reps
  • Plank: 1 minute
  • Sit-ups: 15 reps
  • Plank: 1 minute

SATURDAY, May 11 – 20-Minute Workout

Details: Complete each exercise for one minute, and jump rope for one minute in between each exercise:

  • Plank jumps
  • Push-ups
  • Weighted squats
  • Wide pushups
  • Medicine ball toss
  • Pull-ups
  • Weighted lunges
  • Butterfly sit-ups
  • Weighted step-ups
  • Medicine ball dribble: 30 seconds on each arm

SUNDAY, May 12 – Leg Day

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

  • Squat press
  • Lunges
  • Front squats
  • Reverse dumbbell dead lift
  • Hamstring curls
  • Leg extensions

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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