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
'Push Up Superset On Knees' '50seconds on,
'Butt Kicks' '50seconds on,
'Breakdancers' '50seconds on,
'Bent Leg Deadlift (bodyweight only)' '50seconds on,
'Side Step Swipe With An Arm Swing' '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
'PNF Lift Reverse Lift With Diagonal Dumbbell' 42 seconds on,
'Inverted Lat Rows Feet On Ball' 42 seconds on,
'Vertical Dumbbell Cross Over Plank' 42 seconds on,
'Incline Plank On Ball' 42 seconds on,
'Vertical Dumbbell Push Up - Feet On Dumbbell' 42 seconds on,
'Pull Ups' 42 seconds on,
'Diagonal Dumbbell Squat With Power Press' 42 seconds on,
'Dumbbell Pull Catch Press' 42 seconds on,
'Hand/Forearm Switches' 42 seconds on,
'Vertical Dumbbell Spider Push Up' 42 seconds on,
'Overhead Dumbbell Press' 42 seconds on,
'Endurance Bodyweight Squats' 42 seconds on,
'Wide Grip Push Ups' 42 seconds on,
'Skull Crushers On Bench' 42 seconds on,
'Dumbbell Squat And 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.
