The official site of Kaw Nation

Workouts & Archives

Download and use our new weekly workout log sheet to keep track of your regimen.

Also, workouts featured here 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.

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 attempting an exercise program.

  

•