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
'Split Jacks'
'50seconds on, rest 10 sec'
'Side Step Swipe With An Arm Swing'
'50seconds on, rest 10 sec'
'Mountain Climbers'
'50seconds on, rest 10 sec'
'Butt Kicks'
'50seconds on, rest 10 sec'
'Jumping Jacks'
'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
'Gluteus Medius Minimus Sidelying'
42 seconds on, rest 10 sec
'Vertical Dumbbell Spider Push Up'
42 seconds on, rest 10 sec
'Drop Catch'
42 seconds on, rest 10 sec
'Dumbbell Squat And Press'
42 seconds on, rest 10 sec
'Side Step Squat'
42 seconds on, rest 10 sec
'Reverse Lunge with Reverse Curl'
42 seconds on, rest 10 sec
'Single Leg Stability Dumbbell Row'
42 seconds on, rest 10 sec
'Squat With A Middle Delt Raise'
42 seconds on, rest 10 sec
'Rotational Sumo Walk'
42 seconds on, rest 10 sec
'Side Step on Forearms'
42 seconds on, rest 10 sec
'Overhead Dumbbell Press'
42 seconds on, rest 10 sec
'Inversion Abs'
42 seconds on, rest 10 sec
'Skull Crushers On Bench'
42 seconds on, rest 10 sec
'Step Ups Quick Feet'
42 seconds on, rest 10 sec
'Burpees'
42 seconds on, rest 10 sec
Alternate dynamic exercises every 60 seconds, such as: