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
'Multi-Jump' '50seconds on,
'Breakdancers' '50seconds on,
'Squat Thrusts With A Leg Spread' '50seconds on,
'Bent Leg Deadlift (bodyweight only)' '50seconds on,
'Mountain Climbers' '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
'3 Squat Pump & Press With Diagonal Dumbbell' 42 seconds on,
'Vertical Dumbbell Swings' 42 seconds on,
'Forward Lunge With A Diagonal Dumbbell Press' 42 seconds on,
'Dumbbell Pull Catch Press' 42 seconds on,
'Inverted Lat Rows - Beginner' 42 seconds on,
'Dumbbell Front Squats' 42 seconds on,
'Step Ups' 42 seconds on,
'Overhead Dumbbell Press' 42 seconds on,
'Inverted Lat Rows Feet On Ball' 42 seconds on,
'Vertical Dumbbell Spider Push Up' 42 seconds on,
'Rotational Sumo Walk' 42 seconds on,
'Gluteus Medius Minimus Sidelying' 42 seconds on,
'Diagonal Dumbbell Squat With Power Press' 42 seconds on,
'Dumbbell Tree Cutters' 42 seconds on,
'Dumbbell Flips' 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.
