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,
'Multi-Jump' '50seconds on,
'Push Up Superset On Knees' '50seconds on,
'Squat Thrusts With A Leg Spread' '50seconds on,
'Mountain Climbers' '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
'Rear Spider Lunges' 42 seconds on,
'Skull Crushers On Bench' 42 seconds on,
'Middle Trap on the Ball' 42 seconds on,
'Single Leg Bridge' 42 seconds on,
'Rotational Sumo Walk' 42 seconds on,
'Lower Ab Ball Twists' 42 seconds on,
'Push Up Position Row Plus Middle Trap' 42 seconds on,
'Squat With A Cross Body Dumbbell Row' 42 seconds on,
'Endurance Jump Lunges' 42 seconds on,
'Single Leg Stability Dumbbell Row' 42 seconds on,
'Step Ups Quick Feet' 42 seconds on,
'Plank With Moving Legs' 42 seconds on,
'Inverted Lat Rows - Beginner' 42 seconds on,
'Bridge Heel To Toe On Ball' 42 seconds on,
'Dumbbell Step Ups' 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.
