Workouts

November 27, 2019 · Leave a Comment

Blitzen Bodyweight Blast Workout

By The DAHLC The DAHLC (@dahlcsocialmedia)

Our 12 Days of Fitness is BACK!  12 Days of Fitness is a fun way to get in your workout in at home or at the gym. With all the travel, delicious food, and cold weather, it’s easy to lose track of our health and fitness goals. We are here to keep you on track […]

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October 29, 2019 · Leave a Comment

Kettle Bell Burn Workout

By The DAHLC The DAHLC (@dahlcsocialmedia)

Try out this kettlebell circuit that is sure to build some muscle and burn some calories! Complete the top three exercises in a circuit fashion one after the other with no rest. Rest 30 seconds after round one. Then complete round two of the top three exercises consecutively. Repeat for one last round. Once all […]

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Tags: circuit, Kettlebell, kettlebell workout, Thanksgiving, turkey burn, workout


September 30, 2019 · Leave a Comment

25 Minute Cycle Workout

By The DAHLC The DAHLC (@dahlcsocialmedia)

RPMs = Rotations Per Minute For a description of each “Zone” reference the Zone Chart that is displayed in the cycle studio, or the photo below. If you are using the console on the bike, both of these items are displayed to let you know what RPMs and WATTs you are riding to. Click here […]

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Tags: Cycle, cycle workout, Spin, spinning, workout


August 26, 2019 · Leave a Comment

Powerful Women Workout

By The DAHLC The DAHLC (@dahlcsocialmedia)

Full body workouts are great for hitting all of your major muscle groups in one workout, and they’re very forgiving if you have a busy schedule. Give this workout a shot! Make sure to perform a proper warm-up prior to and a cool down after this workout.

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Tags: powerful women, workout


July 24, 2019 · Leave a Comment

Strength Endurance Workout

By The DAHLC The DAHLC (@dahlcsocialmedia)

Have you tried our Group Training classes yet? If not, you’re missing out! Here’s a sample workout to prepare you for what you’re getting yourself into. This training is designed to enhance strength and stamina through a variety of progressive training styles and movements. Remember to start with a dynamic warm-up and end with a cool down. […]

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Tags: Exercise, lift weights, Strength, strength endurance, strength workout, Workouts


June 3, 2019 · Leave a Comment

Run in the Sun Workout

By The DAHLC The DAHLC (@dahlcsocialmedia)

Are you interested in getting faster? Try an interval run this summer! The purpose behind running intervals is to improve your VO2 max running speed and running economy. Give it a run (pun intended) here:

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Tags: exercixe, Run, runner, running, series, workout


April 30, 2019 · Leave a Comment

Pilates Workout

By The DAHLC The DAHLC (@dahlcsocialmedia)

Would you like to build a strong foundation in the Pilates method? In these 10 exercises below, you will learn the principles of Pilates including centering, concentration, control, precision, breath, and flow that make Pilates a body/mind fitness experience. Click here for our fitness classes!

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Tags: Exercise, Pilates, workout


March 22, 2019 · Leave a Comment

EX4 Partner Metabolic Workout

By Tom Jorgenson Tom Jorgenson (@tjorgenson)

Get a taste (of sweat) of our EX4 Metabolic Conditioning workouts with this high intensity partner workout! Push yourself and your friend in this fun and challenging workout here! Questions about this workout? Contact Terri

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Tags: Blog, Cardio, ex4, get fit, health and wellness coach staff, metabolic conditioning, Movement Training, workout, Workouts


February 25, 2019 · Leave a Comment

Kettlebell Circuit Workout

By The DAHLC The DAHLC (@dahlcsocialmedia)

We understand you’re busy. We also understand your health is a priority to you. Get in & out of the gym in just 20 minutes with this Kettlebell Circuit Workout! Remember to start with a dynamic warm-up and end with a cool down.

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Tags: Blog, Kettlebell, Motivation, Movement Training, Workouts


December 28, 2018 · Leave a Comment

EX4 Finisher

By The DAHLC The DAHLC (@dahlcsocialmedia)

It’s not how you start, it’s how you finish! This metabolic finisher will have you literally dropping to the floor (yes, we mean burpees) and challenging your effort in just 2 minutes of work! The plan: complete your regular scheduled workout for the day, and end it with this 2-minute finisher. The Finisher: Set a timer […]

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Tags: ex4, Exercise, group training, Small Group Training, sweat, Training, workout, Workouts