Keep fit with a different work out every day from our staff! Here are the daily workouts for September 1-7, 2014.
We always recommend that you stretch and complete a five-minute warm-up before and a five-minute cool-down after every workout.
MONDAY, SEPTEMBER 1 – Bodyweight 6
Details: Complete six sets of 10 reps:
- Long jumps
- Three-point push-ups
- Sit-ups
TUESDAY, SEPTEMBER 2 – Quick Workout
Details: Complete the following exercises in the quickest time possible:
- Jumping jacks: 150 reps
- Squats: 75 reps
- Jumping lunges: 25 reps
WEDNESDAY, SEPTEMBER 3 – Legs and Arms Time It
Details: Complete the following exercises as quickly as possible:
- Jumping jacks: 100 reps
- Squats: 75 reps
- Push-ups: 50 reps
- Crossovers: 25 reps
THURSDAY, SEPTEMBER 4 – Dash, Clap and Jump
Details: Complete 10 sets of the following exercises:
- 40-yard-dash
- Clapping push-ups: 10 reps
- Jumping lunges: 10 reps
FRIDAY, SEPTEMBER 5 – Full-Body Workout
Details: Complete five sets:
- Sit-ups: 20 reps
- Run: 1/4 mile
- Push-ups: 20 reps
SATURDAY, SEPTEMBER 6 – Bike Interval
| Minutes | RPM* | Rate of Intensity |
|---|---|---|
| 0:00-5:00 | 80 | 5 |
| 5:00-10:00 | 80 | 7 |
| 10:00-12:00 | 80 | 8 |
| 12:00-13:00 | 85 | 6 |
| 13:00-15:00 | 90 | 8 |
| 15:00-16:00 | 85 | 6 |
| 16:00-18:00 | 95 | 8 |
| 18:00-19:00 | 85 | 6 |
| 19:00-21:00 | 95 | 8 |
| 21:00-25:00 | 90 | 6 |
| 25:00-26:00 | 100 | 8 |
| 26:00-27:00 | 90 | 6 |
| 27:00-28:00 | 100 | 8 |
| 28:00-29:00 | 90 | 6 |
| 29:00-30:00 | 100 | 8 |
| 30:00-33:00 | 90 | 6 |
| 33:00-35:00 | 95 | 8 |
| 35:00-40:00 | 80 | 6 |
SUNDAY, SEPTEMBER 7 – Countdown
Details: Complete six sets of eight reps:
- Dumbbell arm snatch (right arm)
- Sumo dead lift high pull
- Dumbbell arm snatch (left arm)
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!
