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,
'Jumping Jacks' '50seconds on,
'Split Jacks' '50seconds on,
'Breakdancers' '50seconds on,
'Squat Thrusts With A Leg Spread' '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
'Push Up Progression On Ball' 42 seconds on,
'Crossed Flexion with the Ball' 42 seconds on,
'Push Up Position Row Plus Middle Trap' 42 seconds on,
'Inverted Lat Rows Feet On Ball' 42 seconds on,
'Lunge with C/RC' 42 seconds on,
'Skull Crushers On Bench' 42 seconds on,
'Dumbbell Tree Cutters' 42 seconds on,
'Double Vertical Dumbbell Plank' 42 seconds on,
'Side Step Squat' 42 seconds on,
'Spider Plank' 42 seconds on,
'Hand/Forearm Switches' 42 seconds on,
'Renegade Dumbbell Rows' 42 seconds on,
'Pull Ups' 42 seconds on,
'Rolling Dumbbell T Spine Push Ups' 42 seconds on,
'Side Sumos' 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.
