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'
'High Knees'
'50seconds on, rest 10 sec'
'Multi-Jump'
'50seconds on, rest 10 sec'
'Jumping Jacks'
'50seconds on, rest 10 sec'
'Split Jacks'
'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
'Side Step on Forearms'
42 seconds on, rest 10 sec
'Dumbbell Drop And Catch'
42 seconds on, rest 10 sec
'Push Up Superset with Serratus Push Up'
42 seconds on, rest 10 sec
'Dumbbell Squat And Press'
42 seconds on, rest 10 sec
'Vertical Dumbbell Cross Over Plank'
42 seconds on, rest 10 sec
'Reverse Lunge with C/RC'
42 seconds on, rest 10 sec
'Vertical Dumbbell Spider Push Up'
42 seconds on, rest 10 sec
'Middle Trap on the Ball'
42 seconds on, rest 10 sec
'Gluteus Medius Minimus Sidelying'
42 seconds on, rest 10 sec
'Single Leg Stability Dumbbell Row'
42 seconds on, rest 10 sec
'Single Leg Stability Modified Tree Cutter/Tree Cutter Combo'
42 seconds on, rest 10 sec
'Overhead Dumbbell Press'
42 seconds on, rest 10 sec
'Dumbbell Flips'
42 seconds on, rest 10 sec
'Diagonal Dumbbell Squat With Power Press'
42 seconds on, rest 10 sec
'3 Squat Pump & Press With Diagonal Dumbbell'
42 seconds on, rest 10 sec
Alternate dynamic exercises every 60 seconds, such as: