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
'Karaoke Step' '50seconds on,
'Bent Leg Deadlift (bodyweight only)' '50seconds on,
'Mountain Climbers' '50seconds on,
'High Knees' '50seconds on,
'Single Leg Bounding' '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
'Inverted Lat Rows Feet On Ball' 42 seconds on,
'Side Sumos' 42 seconds on,
'Squat With A Cross Body Dumbbell Row' 42 seconds on,
'Squat With A Middle Delt Raise' 42 seconds on,
'Dumbbell Drop And Catch' 42 seconds on,
'Diagonal Dumbbell Squat With Power Press' 42 seconds on,
'Gluteus Medius Minimus Sidelying' 42 seconds on,
'Dumbbell Squat And Press' 42 seconds on,
'Vertical Dumbbell Spider Push Up' 42 seconds on,
'Side Step Squat' 42 seconds on,
'Bridge Heel To Toe On Ball' 42 seconds on,
'Burpees' 42 seconds on,
'Reverse Lunges' 42 seconds on,
'Horizontal Dumbbell Decline Push Up' 42 seconds on,
'Pull 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.
