Train Smart

BLAST

Workout of the day for Tuesday, Jan 24

Tuesday’s Workout: Cardio Character 
Warm Up

Select an aerobic machine of your choice, and then follow these 2 steps to complete your 8 minute warm up:

6 minutes at 60% effort

2 minutes at 70% effort

Main Set

Switch to a different cardio machine (e.g., treadmill, elliptical, rower, etc.).

Complete 4 rounds of the following:

3 minutes at 60% effort

3 minutes at 70% effort

3 minutes at 80% effort

Cool Down

Select an aerobic machine of your choice, and do 6 minutes at 50% effort

Workout produced by: Lia Schoepke, 217.549.3409, Assistant Fitness Director and DAC Personal Trainer!

 

 

BLAST Workout of the day

For Friday January 20, 2012

TechnoGym Fever

Warm Up

Select an aerobic machine of your choice, and then follow these 3 steps to complete your 16 minute warm up:

10 minutes at 50% effort

4 minutes at 85% effort

2 minutes at 70% effort

Main Set

Start with the TechnoGym Leg Press machine (labeled BLAST), and work your way through all 6 BLAST labeled machines.

Choose a weight that allows you to do just 30 reps.

Little to no rest time between machines

Complete 2 rounds

Cool Down

Select an aerobic machine of your choice, and do 10 minutes at 50% effort

Workout planned by: Kevin Cox, 303.931.3737, new Personal Trainer at The DAC!

 

Wellness Tip:  Get off the bus early and walk the rest of the way.

BLAST Workout of the Day

For Thursday Jan 19

BLAST Training Session at The DAC Fitness Center – no charge – tomorrow at 12:30 pm. RSVP appreciated. We’ll teach you everything you need to know to make future BLAST workouts a big success!Today’s Workout: Stretch Intervals

Warm Up
Select an aerobic machine of your choice, and then follow these 3 steps to complete your 24 minute warm up.

8 minutes at 50% effort
8 minutes at 60% effort
8 minutes at 70% effort

Main Set
Complete 2 rounds of the following:

Stretch for 4 minutes
Go back to the aerobic machine you used for the warm up - 2 minutes at 80% effort
Stretch for 4 minutes
Go back to the aerobic machine you used for the warm up – 3 minutes at 80% effort

Cool Down
Select an aerobic machine of your choice, and do 10 minutes at 30-40% effort

Workout created by: Chris Laird, 720.879.7536, DAC Personal Trainer and Ironman Triathlete!

Wellness Tip: Eating out for lunch? Have the waiter box half of your entree and designate 10 minutes of your lunch break for a quick walk. – Brought to you by Carol Brown, 720.931.6742, Wellness Specialist.

NOTE: Workouts have NOT been customized to address your injuries, health risks, and other limitations. For assistance call 720.931.6740 to schedule an appointment with a Personal Trainer.

BLAST Workout of the Day

Burning Ring of Fire – Workout of the Day for Wednesday Jan 18

Warm Up

Select an aerobic machine of your choice, and then follow these 3 steps to complete your 13 minute warm up:

8 minutes at 50% effort

3 minutes at 70% effort

2 minutes at 60% effort

 Main Set

Take no breaks between sets:

 Jump rope 2 minutes

Walk the stairs at The DAC. Go down to the bottom of the stairwell, walk up to the roof, 4 rounds and then come back to the fitness center.

Ball toss – 20 reps. Grab a medicine ball (preferably a soft one). Throw the ball in the air above you, let it hit the ground (don’t catch it!), and then pick it up and throw it again.

 Cool Down

Select an aerobic machine of your choice, and do 10 minutes at 30-40% effort

Stretch

10 minutes

BLAST Workout of the day – Jan 17

Warm Up

Select an aerobic machine of your choice, and then follow these 3 steps to complete your 16 minute warm up:

10 minutes at 50% effort

4 minutes at 75% effort

2 minutes at 60% effort

Main Set

Time yourself to see how long it takes to do all 200 reps!

40 reps: Squats (no machine, just standing in place)

40 reps: Pushups (take a break as often as you need to, but keep the clock running)

40 reps: Lunges

40 reps: FreeMotion Row Machine (it’s labeled with a big BLAST logo)

40 reps: Ab crunches (lie on the ground for these abdominal crunches)

Cool Down

Select an aerobic machine of your choice, and do 10 minutes at 30-40% effort

Stretch

10 minutes

NOTE: Workouts have NOT been customized to address your injuries, health risks, and other limitations. For assistance, call 720.931.6739 to schedule an appointment with a Personal Trainer. Paper copies of the workout are available in the Fitness Center.

BLAST Workout of the day

For Wednesday, January 11

iAerobic

Warm Up

Select an aerobic machine of your choice, and then follow these 4 steps to complete your 11 minute warm up:

6 minutes at 50% effort

2 minutes at 70% effort

1 minute at 50% effort

2 minutes at 80% effort

Main Set

Remain on your aerobic machine, or pick another and do the following:

8 minutes at 75% effort

2 minutes at 50% effort

6 minutes at 80% effort

2 minutes at 50% effort

4 minutes at 85% effort

Cool Down

10 minutes at 30-40% effort

Stretch

10 minutes

Workout designed by Anna Sablik, 303.590.8558, Ironman, MTV celebrity trainer, and veteran DAC Personal Trainer! 

Nutrition Tip of the Day – Don’t drink your calories! Instead of apple juice, eat an apple. Besides giving you something to chew on, the fiber will help fill you up.

BLAST: Core Skills

Intro BLAST Workout: Core Skills

Warm Up

Select an aerobic machine of your choice, and then follow these 3 steps to complete your 16 minute warm up:

            Step 1              10 minutes at 50% effort

            Step 2              4 minutes at 80-90% effort

            Step 3              2 minutes at 60-70% effort

Main Set

Do the following 3 exercises in order to complete a round. Do 3 rounds total:

                                    Jump rope 3 minutes

            3 rounds          Squats (no machine, just standing in place) 3 minutes

                                    Ab crunches 3 minutes

Cool Down

Select an aerobic machine of your choice and do 10 minutes at 30-40% effort

Stretch

10 minutes

Coming soon to the DAC: BLAST!

BLAST is a forever free program for DAC Members. BLAST provides unique daily workouts delivered straight to your email in box, nutrition tips, and motivation to improve your health index.