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
'Split Jacks' '50seconds on,
'Single Leg Bounding' '50seconds on,
'Bent Leg Deadlift (bodyweight only)' '50seconds on,
'Multi-Jump' '50seconds on,
'Butt Kicks' '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
'Inverted Lat Rows - Beginner' 42 seconds on,
'Forward Lunges' 42 seconds on,
'Vertical Dumbbell Opposite Arm/Leg Push Up' 42 seconds on,
'Hand/Forearm Switches' 42 seconds on,
'Plank With Moving Legs' 42 seconds on,
'Rotational Sumo Walk' 42 seconds on,
'Incline Bench Press On Ball' 42 seconds on,
'Lower Ab Ball Twists' 42 seconds on,
'Overhead Dumbbell Press' 42 seconds on,
'Renegade Dumbbell Rows' 42 seconds on,
'Side Step Squat' 42 seconds on,
'Vertical Dumbbell Swings' 42 seconds on,
'PNF Lift Reverse Lift With Diagonal Dumbbell' 42 seconds on,
'Middle Trap on the Ball' 42 seconds on,
'Skull Crushers On Ball' 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.
