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
'Karaoke Step' '50seconds on,
'High Knees' '50seconds on,
'Mountain Climbers' '50seconds on,
'Mountain Jumpers' '50seconds on,
'Bent Leg Deadlift (bodyweight only)' '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
'Reverse Lunge with Reverse Curl' 42 seconds on,
'Reverse Lunge with C/RC' 42 seconds on,
'Side Step on Forearms' 42 seconds on,
'Step Ups' 42 seconds on,
'Dumbbell Pull Catch Press' 42 seconds on,
'Walking Lunges With Bicep Curl Press' 42 seconds on,
'Squat With A Middle Delt Raise' 42 seconds on,
'Pull Ups' 42 seconds on,
'Rolling Dumbbell T Spine Push Ups' 42 seconds on,
'Push Up Progression On Ball' 42 seconds on,
'Dumbbell Bench Press' 42 seconds on,
'Lunge with C/RC' 42 seconds on,
'Drop Catch' 42 seconds on,
'Forward Lunge With A Diagonal Dumbbell Press' 42 seconds on,
'Push Up Position Row Plus Middle Trap' 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.
