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
'Butt Kicks' '50seconds on,
'Bent Leg Deadlift (bodyweight only)' '50seconds on,
'Breakdancers' '50seconds on,
'Push Up Superset On Knees' '50seconds on,
'Mountain Jumpers' '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
'Overhead Dumbbell Press' 42 seconds on,
'Reverse Lunge with Reverse Curl' 42 seconds on,
'Inverted Lat Rows - Beginner' 42 seconds on,
'Vertical Dumbbell Swings' 42 seconds on,
'Squat With A Middle Delt Raise' 42 seconds on,
'Forward Lunge With A Diagonal Dumbbell Press' 42 seconds on,
'Squats' 42 seconds on,
'Vertical Dumbbell Cross Over Plank' 42 seconds on,
'Rotational Push Up' 42 seconds on,
'Push Up Superset with Serratus Push Up' 42 seconds on,
'Vertical Dumbbell Push Up - Feet On Dumbbell' 42 seconds on,
'Forward Lunges' 42 seconds on,
'Incline Plank On Ball' 42 seconds on,
'Squat With A Cross Body Dumbbell Row' 42 seconds on,
'Bridge Heel To Toe On Ball' 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.
