Please note, these are only suggestions. If you have a preferred method of warm up and are willing to do intervals on that particular machine, or what you have, feel free. You can also go for an interval-based walk outside, if that's more appealing. Or go for a swim... same method, same concept. Just be sure to challenge yourself!
Gradually build intensity. Alternate dynamic exercises every 60 seconds, such as:
Workout
Information/ Instruction
Please note, these are only suggestions. If you have a preferred method of warm up and are willing to do intervals on that particular machine, or what you have, feel free. You can also go for an interval-based walk outside, if that's more appealing. Or go for a swim... same method, same concept. Just be sure to challenge yourself!
Gradually build intensity. Alternate dynamic exercises every 60 seconds, such as:
Planned Time
Reps Competed
'Karaoke Step'
'50seconds on, rest 10 sec'
'Push Up Superset On Knees'
'50seconds on, rest 10 sec'
'Breakdancers'
'50seconds on, rest 10 sec'
'Single Leg Bounding'
'50seconds on, rest 10 sec'
'Mountain Jumpers'
'50seconds on, rest 10 sec'
Perform each of these exercises below. After you're done with each type of exercise, rest for 10 seconds. For the last exercise, extend your rest for 2 minutes. Do this Workout Set 6x before proceeding to Cool Down.
Workout
Information/ Instruction
Perform each of these exercises below. After you're done with each type of exercise, rest for 10 seconds. For the last exercise, extend your rest for 2 minutes. Do this Workout Set 6x before proceeding to Cool Down.
Planned Time
Reps Completed Set 1 Reps Completed Set 2 Reps Completed Set 3 Reps Completed Set 4 Reps Completed Set 5 Reps Completed Set 6
'Dumbbell Drop And Catch'
42 seconds on, rest 10 sec
'Step Ups'
42 seconds on, rest 10 sec
'Inversion Abs'
42 seconds on, rest 10 sec
'Squat With A Middle Delt Raise'
42 seconds on, rest 10 sec
'Inverted Lat Rows Feet On Ball'
42 seconds on, rest 10 sec
'Horizontal Dumbbell Decline Push Up'
42 seconds on, rest 10 sec
'Dumbbell Bench Press'
42 seconds on, rest 10 sec
'Skull Crushers On Ball'
42 seconds on, rest 10 sec
'Push Up Position Row Plus Middle Trap'
42 seconds on, rest 10 sec
'Spider Plank'
42 seconds on, rest 10 sec
'Push Up Superset with Serratus Push Up'
42 seconds on, rest 10 sec
'Squat Jumps'
42 seconds on, rest 10 sec
'Vertical Dumbbell Cross Over Plank'
42 seconds on, rest 10 sec
'Single Leg Stability Modified Tree Cutter/Tree Cutter Combo'
42 seconds on, rest 10 sec
'Diagonal Dumbbell Squat With Power Press'
42 seconds on, rest 10 sec
Alternate dynamic exercises every 60 seconds, such as: