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
'Mountain Climbers'
'50seconds on, rest 10 sec'
'Mountain Jumpers'
'50seconds on, rest 10 sec'
'Bent Leg Deadlift (bodyweight only)'
'50seconds on, rest 10 sec'
'Butt Kicks'
'50seconds on, rest 10 sec'
'Breakdancers'
'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
'Forward Lunges'
42 seconds on, rest 10 sec
'Vertical Dumbbell Push Up - Feet On Dumbbell'
42 seconds on, rest 10 sec
'Skull Crushers On Ball'
42 seconds on, rest 10 sec
'Side Step Squat'
42 seconds on, rest 10 sec
'Side Sumos'
42 seconds on, rest 10 sec
'Single Leg Bridge'
42 seconds on, rest 10 sec
'Squat With A Middle Delt Raise'
42 seconds on, rest 10 sec
'Walking Lunges With Bicep Curl Press'
42 seconds on, rest 10 sec
'Plank With Moving Legs'
42 seconds on, rest 10 sec
'Bridge Heel To Toe On Ball'
42 seconds on, rest 10 sec
'Squat Jumps'
42 seconds on, rest 10 sec
'Squat Burst With Vertical Dumbbell Power Press'
42 seconds on, rest 10 sec
'3 Squat Pump & Press With Diagonal Dumbbell'
42 seconds on, rest 10 sec
'Drop Catch'
42 seconds on, rest 10 sec
'Middle Trap on the Ball'
42 seconds on, rest 10 sec
Alternate dynamic exercises every 60 seconds, such as: