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
'Breakdancers' '50seconds on,
'Jumping Jacks' '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
'Lunge with C/RC' 42 seconds on,
'Push Up Superset with Serratus Push Up' 42 seconds on,
'Overhead Dumbbell Press' 42 seconds on,
'Endurance Jump Lunges' 42 seconds on,
'Squat Burst With Vertical Dumbbell Power Press' 42 seconds on,
'Walking Lunges With Bicep Curl Press' 42 seconds on,
'Reverse Lunge with C/RC' 42 seconds on,
'Step Ups' 42 seconds on,
'Wide Grip Push Ups' 42 seconds on,
'Lower Trap On Ball' 42 seconds on,
'Incline Push Ups On Ball' 42 seconds on,
'Crossed Flexion with the Ball' 42 seconds on,
'Rolling Dumbbell T Spine Push Ups' 42 seconds on,
'Dumbbell Flips' 42 seconds on,
'PNF Lift Reverse Lift With Diagonal Dumbbell' 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.
