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,
'Squat Thrusts With A Leg Spread' '50seconds on,
'Side Step Swipe With An Arm Swing' '50seconds on,
'Bent Leg Deadlift (bodyweight only)' '50seconds on,
'Butt Kicks' '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
'Plank With Moving Legs' 42 seconds on,
'Step Ups' 42 seconds on,
'Step Ups Quick Feet' 42 seconds on,
'Side Sumos' 42 seconds on,
'Rolling Dumbbell T Spine Push Ups' 42 seconds on,
'Lower Trap On Ball' 42 seconds on,
'Vertical Dumbbell Opposite Arm/Leg Push Up' 42 seconds on,
'Double Vertical Dumbbell Plank' 42 seconds on,
'Skull Crushers On Bench' 42 seconds on,
'Dumbbell Step Ups' 42 seconds on,
'Horizontal Dumbbell Decline Push Up' 42 seconds on,
'Endurance Jump Lunges' 42 seconds on,
'Push Up Superset On Knees' 42 seconds on,
'Lower Ab Ball Twists' 42 seconds on,
'Reverse Lunge And Side Step Squat Combo With Diagonal Dumbbell Hold' 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.
