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
'Jumping Jacks'
'50seconds on, rest 10 sec'
'Squat Thrusts With A Leg Spread'
'50seconds on, rest 10 sec'
'Mountain Climbers'
'50seconds on, rest 10 sec'
'Karaoke Step'
'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
'Rotational Push Up'
42 seconds on, rest 10 sec
'Wide Grip Push Ups'
42 seconds on, rest 10 sec
'Diagonal Dumbbell Squat With Power Press'
42 seconds on, rest 10 sec
'Inverted Lat Rows Feet On Ball'
42 seconds on, rest 10 sec
'Skull Crushers On Bench'
42 seconds on, rest 10 sec
'Vertical Dumbbell Tree Cutters'
42 seconds on, rest 10 sec
'Burpees'
42 seconds on, rest 10 sec
'Drop Catch'
42 seconds on, rest 10 sec
'Incline Bench Press On Ball'
42 seconds on, rest 10 sec
'Lower Ab Ball Twists'
42 seconds on, rest 10 sec
'Rotational Sumo Walk'
42 seconds on, rest 10 sec
'Reverse Lunges'
42 seconds on, rest 10 sec
'Horizontal Dumbbell Decline Push Up'
42 seconds on, rest 10 sec
'Endurance Bodyweight Squats'
42 seconds on, rest 10 sec
'Lower Trap On Ball'
42 seconds on, rest 10 sec
Alternate dynamic exercises every 60 seconds, such as: