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 Time
Reps Competed
'Jumping Jacks'
'50seconds on, rest 10 sec'
'Single Leg Bounding'
'50seconds on, rest 10 sec'
'Mountain Climbers'
'50seconds on, rest 10 sec'
'Mountain Jumpers'
'50seconds on, rest 10 sec'
'Split Jacks'
'50seconds on, rest 10 sec'
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 Time
Reps Completed Set 1 Reps Completed Set 2 Reps Completed Set 3 Reps Completed Set 4 Reps Completed Set 5 Reps Completed Set 6
'Endurance Jump Lunges'
42 seconds on, rest 10 sec
'Step Ups'
42 seconds on, rest 10 sec
'High Rows'
42 seconds on, rest 10 sec
'Dumbbell Pull Catch Press'
42 seconds on, rest 10 sec
'PNF Lift Reverse Lift With Diagonal Dumbbell'
42 seconds on, rest 10 sec
'Spider Plank'
42 seconds on, rest 10 sec
'Squat With A Middle Delt Raise'
42 seconds on, rest 10 sec
'Dumbbell Squat And Press'
42 seconds on, rest 10 sec
'Inverted Lat Rows Feet On Ball'
42 seconds on, rest 10 sec
'Squat Burst With Vertical Dumbbell Power Press'
42 seconds on, rest 10 sec
'Walking Lunges With Bicep Curl Press'
42 seconds on, rest 10 sec
'Incline Push Ups On Ball'
42 seconds on, rest 10 sec
'Inversion Abs'
42 seconds on, rest 10 sec
'Step Ups Quick Feet'
42 seconds on, rest 10 sec
'Endurance Bodyweight Squats'
42 seconds on, rest 10 sec
Alternate dynamic exercises every 60 seconds, such as: