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
'Bent Leg Deadlift (bodyweight only)' '50seconds on,
'High Knees' '50seconds on,
'Multi-Jump' '50seconds on,
'Jumping Jacks' '50seconds on,
'Split Jacks' '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
'Side Step on Forearms' 42 seconds on,
'Dumbbell Drop And Catch' 42 seconds on,
'Push Up Superset with Serratus Push Up' 42 seconds on,
'Dumbbell Squat And Press' 42 seconds on,
'Vertical Dumbbell Cross Over Plank' 42 seconds on,
'Reverse Lunge with C/RC' 42 seconds on,
'Vertical Dumbbell Spider Push Up' 42 seconds on,
'Middle Trap on the Ball' 42 seconds on,
'Gluteus Medius Minimus Sidelying' 42 seconds on,
'Single Leg Stability Dumbbell Row' 42 seconds on,
'Single Leg Stability Modified Tree Cutter/Tree Cutter Combo' 42 seconds on,
'Overhead Dumbbell Press' 42 seconds on,
'Dumbbell Flips' 42 seconds on,
'Diagonal Dumbbell Squat With Power Press' 42 seconds on,
'3 Squat Pump & Press With Diagonal Dumbbell' 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.
