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
'Bent Leg Deadlift (bodyweight only)' '50seconds on,
'Mountain Climbers' '50seconds on,
'Side Step Swipe With An Arm Swing' '50seconds on,
'Mountain Jumpers' '50seconds on,
'Split Jacks' '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
'Skull Crushers On Bench' 42 seconds on,
'Push Up Superset On Knees' 42 seconds on,
'Crossed Flexion with the Ball' 42 seconds on,
'Lower Trap On Ball' 42 seconds on,
'Dumbbell Squat And Press' 42 seconds on,
'Dumbbell Tree Cutters' 42 seconds on,
'Walking Dumbbell Lunges' 42 seconds on,
'Dumbbell Pull Catch Press' 42 seconds on,
'Vertical Dumbbell Opposite Arm/Leg Push Up' 42 seconds on,
'Push Up Progression On Ball' 42 seconds on,
'Vertical Dumbbell Tree Cutters' 42 seconds on,
'Endurance Bodyweight Squats' 42 seconds on,
'Dumbbell Front Squats' 42 seconds on,
'Endurance Jump Lunges' 42 seconds on,
'Dumbbell Drop And Catch' 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.
