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
'Side Step Swipe With An Arm Swing'
'50seconds on, rest 10 sec'
'High Knees'
'50seconds on, rest 10 sec'
'Breakdancers'
'50seconds on, rest 10 sec'
'Push Up Superset On Knees'
'50seconds on, rest 10 sec'
'Multi-Jump'
'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
'Rear Spider Lunges'
42 seconds on, rest 10 sec
'Bent Leg Deadlift'
42 seconds on, rest 10 sec
'Burpees'
42 seconds on, rest 10 sec
'Plank With Moving Legs'
42 seconds on, rest 10 sec
'Endurance Jump Lunges'
42 seconds on, rest 10 sec
'High Rows'
42 seconds on, rest 10 sec
'Lunge with C/RC'
42 seconds on, rest 10 sec
'Squat With A Cross Body Dumbbell Row'
42 seconds on, rest 10 sec
'Skull Crushers On Ball'
42 seconds on, rest 10 sec
'Incline Plank On Ball'
42 seconds on, rest 10 sec
'Vertical Dumbbell Swings'
42 seconds on, rest 10 sec
'Overhead Dumbbell Press'
42 seconds on, rest 10 sec
'Horizontal Dumbbell Decline Push Up'
42 seconds on, rest 10 sec
'Vertical Dumbbell Spider Push Up'
42 seconds on, rest 10 sec
'Vertical Dumbbell Tree Cutters'
42 seconds on, rest 10 sec
Alternate dynamic exercises every 60 seconds, such as: