Train Smart

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.