Train Smart

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.