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
Reps
'High Knees' '50seconds on,
'Mountain Climbers' '50seconds on,
'Mountain Jumpers' '50seconds on,
'Split Jacks' '50seconds on,
'Karaoke Step' '50seconds on,
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
Reps Reps Reps Reps Reps Reps
'Lower Ab Ball Twists' 42 seconds on,
'Gluteus Medius Minimus Sidelying' 42 seconds on,
'Forward Lunges' 42 seconds on,
'Dumbbell Drop And Catch' 42 seconds on,
'Squats' 42 seconds on,
'Vertical Dumbbell Cross Over Plank' 42 seconds on,
'Crossed Flexion with the Ball' 42 seconds on,
'Walking Lunges With Bicep Curl Press' 42 seconds on,
'Middle Trap on the Ball' 42 seconds on,
'Vertical Dumbbell Opposite Arm/Leg Push Up' 42 seconds on,
'Renegade Dumbbell Rows' 42 seconds on,
'Single Leg Stability Modified Tree Cutter/Tree Cutter Combo' 42 seconds on,
'Side Sumos' 42 seconds on,
'PNF Lift Reverse Lift With Diagonal Dumbbell' 42 seconds on,
'Squat Jumps' 42 seconds on,
Alternate dynamic exercises every 60 seconds, such as:
Instructions
Please click play below to begin your workout of the day. If you are logged in, you'll also be able to create,
save, share, and schedule your own workouts. Simply login and click 'Create My Workout' to get started.
