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
'High Knees' '50seconds on,
'Breakdancers' '50seconds on,
'Mountain Climbers' '50seconds on,
'Jumping Jacks' '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
'Squat With A Cross Body Dumbbell Row' 42 seconds on,
'Plank With Moving Legs' 42 seconds on,
'Side Step on Forearms' 42 seconds on,
'Reverse Lunge with C/RC' 42 seconds on,
'Forward Lunge With A Diagonal Dumbbell Press' 42 seconds on,
'Dumbbell Front Squats' 42 seconds on,
'Skull Crushers On Bench' 42 seconds on,
'Single Leg Stability Dumbbell Row' 42 seconds on,
'High Rows' 42 seconds on,
'Hand/Forearm Switches' 42 seconds on,
'Lower Ab Ball Twists' 42 seconds on,
'Diagonal Dumbbell Squat With Power Press' 42 seconds on,
'Dumbbell Flips' 42 seconds on,
'Renegade Dumbbell Rows' 42 seconds on,
'Squat Jumps' 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.
