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
'Karaoke Step'
'50seconds on, rest 10 sec'
'Multi-Jump'
'50seconds on, rest 10 sec'
'Push Up Superset On Knees'
'50seconds on, rest 10 sec'
'Single Leg Bounding'
'50seconds on, rest 10 sec'
'Butt Kicks'
'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
'Renegade Dumbbell Rows'
42 seconds on, rest 10 sec
'Inversion Abs'
42 seconds on, rest 10 sec
'Rotational Plank'
42 seconds on, rest 10 sec
'Hand/Forearm Switches'
42 seconds on, rest 10 sec
'Rolling Dumbbell T Spine Push Ups'
42 seconds on, rest 10 sec
'Squat Burst With Vertical Dumbbell Power Press'
42 seconds on, rest 10 sec
'Vertical Dumbbell Opposite Arm/Leg Push Up'
42 seconds on, rest 10 sec
'Endurance Jump Lunges'
42 seconds on, rest 10 sec
'Vertical Dumbbell Tree Cutters'
42 seconds on, rest 10 sec
'Rear Spider Lunges'
42 seconds on, rest 10 sec
'Lower Trap On Ball'
42 seconds on, rest 10 sec
'Vertical Dumbbell Swings'
42 seconds on, rest 10 sec
'Side Step on Forearms'
42 seconds on, rest 10 sec
'Reverse Lunge And Side Step Squat Combo With Diagonal Dumbbell Hold'
42 seconds on, rest 10 sec
'Diagonal Dumbbell Squat With Power Press'
42 seconds on, rest 10 sec
Alternate dynamic exercises every 60 seconds, such as: