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
'Mountain Climbers' '50seconds on,
'Single Leg Bounding' '50seconds on,
'Side Step Swipe With An Arm Swing' '50seconds on,
'High Knees' '50seconds on,
'Squat Thrusts With A Leg Spread' '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
'Drop Catch' 42 seconds on,
'Vertical Dumbbell Spider Push Up' 42 seconds on,
'Single Leg Bridge' 42 seconds on,
'Inverted Lat Rows - Beginner' 42 seconds on,
'Skull Crushers On Bench' 42 seconds on,
'Side Step on Forearms' 42 seconds on,
'Vertical Dumbbell Cross Over Plank' 42 seconds on,
'Push Up Superset with Serratus Push Up' 42 seconds on,
'Vertical Dumbbell Tree Cutters' 42 seconds on,
'Crossed Flexion with the Ball' 42 seconds on,
'Rotational Push Up' 42 seconds on,
'Push Up Superset On Knees' 42 seconds on,
'Hand/Forearm Switches' 42 seconds on,
'Push Up Progression On Ball' 42 seconds on,
'Rotational Sumo Walk' 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.
