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'
'Bent Leg Deadlift (bodyweight only)'
'50seconds on, rest 10 sec'
'Karaoke Step'
'50seconds on, rest 10 sec'
'Breakdancers'
'50seconds on, rest 10 sec'
'Squat Thrusts With A Leg Spread'
'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
'PNF Lift Reverse Lift With Diagonal Dumbbell'
42 seconds on, rest 10 sec
'Dumbbell Pull Catch Press'
42 seconds on, rest 10 sec
'Endurance Bodyweight Squats'
42 seconds on, rest 10 sec
'Push Up Progression On Ball'
42 seconds on, rest 10 sec
'Dumbbell Tree Cutters'
42 seconds on, rest 10 sec
'Incline Push Ups On Ball'
42 seconds on, rest 10 sec
'Squats'
42 seconds on, rest 10 sec
'Diagonal Dumbbell Squat With Power Press'
42 seconds on, rest 10 sec
'Vertical Dumbbell Spider Push Up'
42 seconds on, rest 10 sec
'Step Ups'
42 seconds on, rest 10 sec
'Walking Dumbbell Lunges'
42 seconds on, rest 10 sec
'Bridge Heel To Toe On Ball'
42 seconds on, rest 10 sec
'Squat Jumps'
42 seconds on, rest 10 sec
'Lunge with C/RC'
42 seconds on, rest 10 sec
'Gluteus Medius Minimus Sidelying'
42 seconds on, rest 10 sec
Alternate dynamic exercises every 60 seconds, such as: