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,
'Squat Thrusts With A Leg Spread' '50seconds on,
'Butt Kicks' '50seconds on,
'Split Jacks' '50seconds on,
'Single Leg Bounding' '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
'Dumbbell Flips' 42 seconds on,
'3 Squat Pump & Press With Diagonal Dumbbell' 42 seconds on,
'PNF Lift Reverse Lift With Diagonal Dumbbell' 42 seconds on,
'Walking Dumbbell Lunges' 42 seconds on,
'Push Up Progression On Ball' 42 seconds on,
'Bent Leg Deadlift' 42 seconds on,
'Side Step Squat' 42 seconds on,
'Incline Bench Press On Ball' 42 seconds on,
'Diagonal Dumbbell Squat With Power Press' 42 seconds on,
'Drop Catch' 42 seconds on,
'Hand/Forearm Switches' 42 seconds on,
'Rolling Dumbbell T Spine Push Ups' 42 seconds on,
'Pull Ups' 42 seconds on,
'Dumbbell Tree Cutters' 42 seconds on,
'Reverse Lunge And Side Step Squat Combo With Diagonal Dumbbell Hold' 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.
