Indoor/Outdoor Workouts

These workouts from Coors Fitness Center personal trainers are designed for the always-changing spring weather in Denver and can be done both indoors and outdoors:
Indoors and Outdoor Workouts

Outdoor Field/Indoor Basketball Court Workout

From personal trainer Julie Wienski

No matter the weather, this workout can be done outside of a field or inside on a basketball court.

  1. Run with high knees from goal line to mid-field/court, then sprint backwards to the goal line
  2. Run with butt kicks from goal line to mid-field/court, then sprint backwards to the goal line
  3. Power skip from goal link to mid-field/court, then sprint backwards to the goal line
    • Perform exercises 1-3 three times each
  4. Two-footed forward frog hops (8 hops, jumping as far forward as you can on each hop)
  5. Two-footed side-to-side hops or slalom ski jumps (20 hops total)
  6. One-footed forward hops (8 hops on each leg, jumping as far forward as you can on each hop)
  7. One-footed side-to-side hops (10-12 on each leg)
    • Repeat exercises 4-7 three times each with 45 seconds of rest in between exercises
    • Then jog for five minutes or jump rope for 2-3 minutes
  8. Spring the length of the field or court
  9. Jog the width of the field or court and back slowly
    • Repeat exercises 8-9 10 times each
    • Then jog for five minutes or jump rope for 2-3 minutes
  10. 20 push-ups against a wall, table or on knees and toes
  11. 20 Russian twists
  12. 15 burpees
  13. 5-10 pull-ups (use a playground jungle gym, pull-up bar or railing
  14. 25 calf rasies
  15. 20 Superman/Superwoman upper and lower back extensions
    • Repeat exercises 10-15 three times each

Deck of Cards Workout

From personal trainer Chad Singleton

Whether it’s snowing or sunny, get a deck of cards, and try this fun workout.

Shuffle a deck of cards. Whichever card and suit you pick from the deck determines the exercise and number of repetitions. Face cards equal 10 reps, aces are one, and Jokers are double the next card. Try to complete the entire deck.

Hearts: push-ups
Clubs: squats
Diamonds: sit-ups
Spades: jumping jacks

Example: The 5 of hearts would be five push-ups.


Two-Part Workout

From personal trainer Chad Singleton

Complete these workouts in your living room, backyard or the gym. Try to complete the workout without resting between exercises.

Part 1 – Complete as many sets as possible in 10 minutes:

  • 5 burpees
  • 10 push-ups
  • 20 squats

Part 2 – Complete as many sets as possible in 10 minutes:

  • 5 dips
  • 10 mountain climbers
  • 20 sit-ups

Sprints

From personal trainer Chad Singleton

Sprint your way to fitness with the following sprint workout.

  • Sprint on a treadmill/outside/basketball court for 30 seconds
  • Rest for one minute
  • Sprint for 45 seconds
  • Rest for one minute
  • Sprint for 60 seconds
  • Rest for one minute
  • Sprint for 75 seconds
  • Rest for one minute
  • Sprint for 90 seconds
  • Rest for one minute

Once completed, work your way back down the ladder, starting with the 75-second sprint. Once you have completed the second set of 30-second sprints, your workout is complete.


Cardio Workouts

From personal trainer Chad Singleton

If you’re crunched for time, try these quick cardio workouts.

  • Row 1,000 meters
  • Run or walk one mile
  • Bike five miles

Playground Workout

From personal trainer Jill Barghelame

When the weather is nice, try this workout on the playground. If you’re stuck inside, the workout can also be completed at the Coors Fitness Center.

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