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'
'Butt Kicks'
'50seconds on, rest 10 sec'
'Multi-Jump'
'50seconds on, rest 10 sec'
'Push Up Superset On Knees'
'50seconds on, rest 10 sec'
'Side Step Swipe With An Arm Swing'
'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
'Dumbbell Front Squats'
42 seconds on, rest 10 sec
'Lunge with C/RC'
42 seconds on, rest 10 sec
'Lower Ab Ball Twists'
42 seconds on, rest 10 sec
'Squat With A Middle Delt Raise'
42 seconds on, rest 10 sec
'Double Vertical Dumbbell Plank'
42 seconds on, rest 10 sec
'Dumbbell Tree Cutters'
42 seconds on, rest 10 sec
'Rolling Dumbbell T Spine Push Ups'
42 seconds on, rest 10 sec
'Dumbbell Flips'
42 seconds on, rest 10 sec
'Step Ups Quick Feet'
42 seconds on, rest 10 sec
'Horizontal Dumbbell Decline Push Up'
42 seconds on, rest 10 sec
'Inverted Lat Rows - Beginner'
42 seconds on, rest 10 sec
'Vertical Dumbbell Spider Push Up'
42 seconds on, rest 10 sec
'Crossed Flexion with the Ball'
42 seconds on, rest 10 sec
'Push Up Position Row Plus Middle Trap'
42 seconds on, rest 10 sec
'Side Step Squat'
42 seconds on, rest 10 sec
Alternate dynamic exercises every 60 seconds, such as: