Train Smart

BLAST: 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