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
'Bent Leg Deadlift (bodyweight only)'
'50seconds on, rest 10 sec'
'Karaoke Step'
'50seconds on, rest 10 sec'
'Side Step Swipe With An Arm Swing'
'50seconds on, rest 10 sec'
'Mountain Climbers'
'50seconds on, rest 10 sec'
'High Knees'
'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
'Lower Trap On Ball'
42 seconds on, rest 10 sec
'Squats'
42 seconds on, rest 10 sec
'Dumbbell Flips'
42 seconds on, rest 10 sec
'Inverted Lat Rows Feet On Ball'
42 seconds on, rest 10 sec
'Forward Lunge With A Diagonal Dumbbell Press'
42 seconds on, rest 10 sec
'Endurance Bodyweight Squats'
42 seconds on, rest 10 sec
'Incline Bench Press On Ball'
42 seconds on, rest 10 sec
'Inversion Abs'
42 seconds on, rest 10 sec
'High Rows'
42 seconds on, rest 10 sec
'Burpees'
42 seconds on, rest 10 sec
'Dumbbell Pull Catch Press'
42 seconds on, rest 10 sec
'Push Up Position Row Plus Middle Trap'
42 seconds on, rest 10 sec
'Inverted Lat Rows - Beginner'
42 seconds on, rest 10 sec
'PNF Lift Reverse Lift With Diagonal Dumbbell'
42 seconds on, rest 10 sec
'Renegade Dumbbell Rows'
42 seconds on, rest 10 sec
Alternate dynamic exercises every 60 seconds, such as: