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
Reps
'Breakdancers' '50seconds on,
'Single Leg Bounding' '50seconds on,
'High Knees' '50seconds on,
'Squat Thrusts With A Leg Spread' '50seconds on,
'Jumping Jacks' '50seconds on,
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
Reps Reps Reps Reps Reps Reps
'Overhead Dumbbell Press' 42 seconds on,
'Vertical Dumbbell Push Up - Feet On Dumbbell' 42 seconds on,
'Gluteus Medius Minimus Sidelying' 42 seconds on,
'Reverse Lunge with Reverse Curl' 42 seconds on,
'Reverse Lunges' 42 seconds on,
'Forward Lunges' 42 seconds on,
'Reverse Lunge And Side Step Squat Combo With Diagonal Dumbbell Hold' 42 seconds on,
'Dumbbell Drop And Catch' 42 seconds on,
'Inverted Lat Rows Feet On Ball' 42 seconds on,
'Squat With A Cross Body Dumbbell Row' 42 seconds on,
'Squat With A Middle Delt Raise' 42 seconds on,
'Rolling Dumbbell T Spine Push Ups' 42 seconds on,
'Vertical Dumbbell Cross Over Plank' 42 seconds on,
'Vertical Dumbbell Spider Push Up' 42 seconds on,
'Dumbbell Squat And Press' 42 seconds on,
Alternate dynamic exercises every 60 seconds, such as:
Instructions
Please click play below to begin your workout of the day. If you are logged in, you'll also be able to create,
save, share, and schedule your own workouts. Simply login and click 'Create My Workout' to get started.
