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
'Side Step Swipe With An Arm Swing' '50seconds on,
'Mountain Jumpers' '50seconds on,
'High Knees' '50seconds on,
'Split Jacks' '50seconds on,
'Multi-Jump' '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
'Bent Leg Deadlift' 42 seconds on,
'High Rows' 42 seconds on,
'Inverted Lat Rows Feet On Ball' 42 seconds on,
'Rotational Sumo Walk' 42 seconds on,
'Walking Lunges With Bicep Curl Press' 42 seconds on,
'Vertical Dumbbell Tree Cutters' 42 seconds on,
'Diagonal Dumbbell Squat With Power Press' 42 seconds on,
'Push Up Superset On Knees' 42 seconds on,
'Dumbbell Front Squats' 42 seconds on,
'Renegade Dumbbell Rows' 42 seconds on,
'Push Up Superset with Serratus Push Up' 42 seconds on,
'Rear Spider Lunges' 42 seconds on,
'Wide Grip Push Ups' 42 seconds on,
'Side Sumos' 42 seconds on,
'Drop Catch' 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.
