Workouts & Archives
Download and use our new weekly workout log sheet to keep track of your regimen.
Featured workouts can be found on our workout archive page, just in case you may have missed any! |
The Right Size Workout
Basic instructions:
Do the workout that fits your ability three times per week. Rest for a minute or two between sets. You can also alternate between the arm, leg and core exercises as you go through the workout.
For beginners, the most important thing is being able to do the repetitions. While doing intensified workouts, push yourself to lift more.
If you have any questions, feel free to ask a Kanza Wellness Center trainer.
Do the workout that fits your ability three times per week. Rest for a minute or two between sets. You can also alternate between the arm, leg and core exercises as you go through the workout.
For beginners, the most important thing is being able to do the repetitions. While doing intensified workouts, push yourself to lift more.
If you have any questions, feel free to ask a Kanza Wellness Center trainer.
Beginning Workout
- Warm up with five to 10 minutes on the treadmill or recumbent bike.
- Dumb bell squat: three sets of eight repetitions
- Machine bench: three sets of eight repetitions
- Crunches: three sets of 12 crunches
- Triceps pull-downs: three sets of eight repetitions
- Biceps curls: three sets of eight repetitions
- Leg extensions: three sets of eight repetitions
- Leg curls: three sets of eight repetitions
- Bent rows (machine): three sets of eight repetitions
- Cool down with five minutes on the treadmill or bike.
Intermediate Workout
- Warm up with five to 10 minutes on the treadmill or recumbent bike.
- Squat: four sets of 10 repetitions
- Bench: four sets of 10 repetitions
- Curls: four sets of 10 repetitions
- Triceps extensions: four sets of 10 repetitions
- Concentration curls: four sets of 10 repetitions
- Dumb bell bent rows: four sets of 10 repetitions
- Bosu ball crunches: four sets of 10 crunches
- Mountain climbers (1,2,3 counts as 1): four sets of 10 repetitions
- Lunges: four sets of five lunges
- Reverse crunches: four sets of 10 repetitions
- Cool down by jogging for five minutes.
Intensified Workout
- Warm up with 30 mountain climbers (1,2,3 counts as 1).
- Squats: four sets of eight repetitions
- Power cleans: four sets of eight repetitions
- Jump rope 100 rotations
- Dumb bell bench (heavy): four sets of eight repetitions
- Burpees (1,2,3 counts as one): four sets of eight repetitions
- Triceps extensions: four sets of eight repetitions
- Squat jumps: four sets of eight repetitions
- Dumb bell bent rows: four sets of eight repetitions
- Hanging leg raises (or reverse crunches): four sets of 10 repetitions
- Body weight squats: four sets of 50 squats
- Crunches: four sets of 50 crunches
- Push-ups: four sets of 50 push-ups
- Cool down by jogging for five minutes and stretching.
For instructions on how to do any of these exercises, just ask us.
Consult your doctor before starting a new exercise program.
Consult your doctor before starting a new exercise program.