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
'Karaoke Step' '50seconds on,
'Multi-Jump' '50seconds on,
'Push Up Superset On Knees' '50seconds on,
'Single Leg Bounding' '50seconds on,
'Butt Kicks' '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
'Renegade Dumbbell Rows' 42 seconds on,
'Inversion Abs' 42 seconds on,
'Rotational Plank' 42 seconds on,
'Hand/Forearm Switches' 42 seconds on,
'Rolling Dumbbell T Spine Push Ups' 42 seconds on,
'Squat Burst With Vertical Dumbbell Power Press' 42 seconds on,
'Vertical Dumbbell Opposite Arm/Leg Push Up' 42 seconds on,
'Endurance Jump Lunges' 42 seconds on,
'Vertical Dumbbell Tree Cutters' 42 seconds on,
'Rear Spider Lunges' 42 seconds on,
'Lower Trap On Ball' 42 seconds on,
'Vertical Dumbbell Swings' 42 seconds on,
'Side Step on Forearms' 42 seconds on,
'Reverse Lunge And Side Step Squat Combo With Diagonal Dumbbell Hold' 42 seconds on,
'Diagonal Dumbbell Squat With Power Press' 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.
