Paul Rosario and Sperry Goode perform leg stretches. (David R. Jennings / Staff Photographer)

Inspired Athletic Movement, 5485 Conestoga Court, Suite 110B, Boulder, 720-675-8348, inspiredathleticmovement.com

Instructor: Christine Neff, of Coal Creek Canyon. Neff started teaching aerobics in 1986 and became a personal trainer in 1993. She is certified by the American College of Sports Medicine, the American Council on Exercise and the International Youth Conditioning Association.

What is the workout? Dash and Smash is a combination of high-intensity interval training (the "dash" part) and mobilizing techniques (the "smash").

For the intervals, we did five rounds of four different compound strength-training exercises (meaning the moves worked multiple muscles at the same time) with no rest time in between.

Then, we stretched muscles and joints, using balls, rubber bands ("superbands"), pads and other equipment, depending on what the participants needed to open up.

Neff began teaching Dash and Smash at Inspired Athletic Movement in August 2013, but she has been teaching variations of it since 2011.

What's different? The classes are small (my class had only three participants), so it's personalized for your specific needs and abilities. The workout itself aims to build strength in full ranges of motion and adding the mobilization into class enhances that.

The mobilization component was particularly unique and went far behind just stretching. Neff helped us make space in between our joints (imagine looping your arm in a thick rubber band and pulling away from it, to pull your shoulder bone away).

Techniques used include MobilityWod, Egoscue method and Neff's own methods.

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Boulder Workout: Dash and Smash