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
'Single Leg Bounding' '50seconds on,
'Multi-Jump' '50seconds on,
'Breakdancers' '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
'Diagonal Dumbbell Squat With Power Press' 42 seconds on,
'Crossed Flexion with the Ball' 42 seconds on,
'Squat Burst With Vertical Dumbbell Power Press' 42 seconds on,
'Lower Ab Ball Twists' 42 seconds on,
'Skull Crushers On Bench' 42 seconds on,
'3 Squat Pump & Press With Diagonal Dumbbell' 42 seconds on,
'Incline Push Ups On Ball' 42 seconds on,
'Drop Catch' 42 seconds on,
'Endurance Bodyweight Squats' 42 seconds on,
'Bent Leg Deadlift' 42 seconds on,
'Squat With A Middle Delt Raise' 42 seconds on,
'Spider Plank' 42 seconds on,
'Bridge Heel To Toe On Ball' 42 seconds on,
'Dumbbell Pull Catch Press' 42 seconds on,
'Side Step on Forearms' 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.
