Train Smart

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