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 Climbers' '50seconds on,
'Jumping Jacks' '50seconds on,
'High Knees' '50seconds on,
'Karaoke Step' '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
'Vertical Dumbbell Cross Over Plank' 42 seconds on,
'High Rows' 42 seconds on,
'Step Ups' 42 seconds on,
'Vertical Dumbbell Swings' 42 seconds on,
'Incline Push Ups On Ball' 42 seconds on,
'Endurance Bodyweight Squats' 42 seconds on,
'Side Step Squat' 42 seconds on,
'Inverted Lat Rows Feet On Ball' 42 seconds on,
'Squat With A Cross Body Dumbbell Row' 42 seconds on,
'PNF Lift Reverse Lift With Diagonal Dumbbell' 42 seconds on,
'Lunge with C/RC' 42 seconds on,
'Dumbbell Squat And Press' 42 seconds on,
'Overhead Dumbbell Press' 42 seconds on,
'Reverse Lunges' 42 seconds on,
'Double Vertical Dumbbell Plank' 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.
