A free work outdoor workout followed by a free beer?

Yup.

That’s the deal when you join Unite Fitness founder and instructor Mara Pendergast on Sunday mornings for "Keg Konditioning," a unique 45-minute circuit-style workout using empty beer kegs.

And about 30 people took her up on that deal on May 8 in the Water Street parking lot of the Golden Mill.

According to Pendergast, who leads the recurring free outdoor community fitness classes, while the family-friendly event is about fitness, it’s also about bringing the community together.

“It’s like the best deal in town,” she said. “Come be outside, enjoy the weather; you get to work out for free and then get a free $7 pour from the pour wall.”

The circuit consists of five stations with three movements, each.

Keg Konditioning is open to individuals 16 and older. A waiver is required to participate.

“It’s totally free,” she said. “We ask that everyone sign the waiver, whether ahead of time or they can sign it when they show up. Once you sign in for the first time, then you don’t have to sign it again for the rest of the summer.”

But back to those beer kegs.

Pendergast says don’t let that scare you away.

“The kegs are empty," she explained. “They weigh around 30 pounds — and most people can lift them, especially with the moves that we’re doing, like the leg-based movements and that makes it really easy to scale up and scale down for all fitness levels.”

However, Pendergast says come expecting to be challenged.

“So, try the first one,” she said. “Afterwards you might be sore at first but keep coming back every week. You’ll understand the types of movement and become familiar with them — and more it’s a challenging athletic workout but definitely accessible for all different fitness levels.”

Pendergast reassures those with concerns, or perhaps an injury, that she can quickly create a personalized alternative movement for that station.

Unite Fitness is not a franchise.

“There’s only one and it's here in Golden,” said Pendergast, who has worked in the fitness industry for 20 years. “It’s my concept.”

Keg Konditioning meets every Sunday morning, except Memorial Day and July 4.

Classes prior to Memorial Day begin at 10 a.m. and those after will start at 9 a.m.

For more information about Keg Konditioning or to learn more about Unite Fitness, visit www.unite.fitness or call 720-670-9922.