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 Time
Reps Competed
'Butt Kicks'
'50seconds on, rest 10 sec'
'Multi-Jump'
'50seconds on, rest 10 sec'
'Karaoke Step'
'50seconds on, rest 10 sec'
'Jumping Jacks'
'50seconds on, rest 10 sec'
'Side Step Swipe With An Arm Swing'
'50seconds on, rest 10 sec'
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 Time
Reps Completed Set 1 Reps Completed Set 2 Reps Completed Set 3 Reps Completed Set 4 Reps Completed Set 5 Reps Completed Set 6
'Push Up Position Row Plus Middle Trap'
42 seconds on, rest 10 sec
'Gluteus Medius Minimus Sidelying'
42 seconds on, rest 10 sec
'3 Squat Pump & Press With Diagonal Dumbbell'
42 seconds on, rest 10 sec
'Reverse Lunge And Side Step Squat Combo With Diagonal Dumbbell Hold'
42 seconds on, rest 10 sec
'Bent Leg Deadlift'
42 seconds on, rest 10 sec
'Diagonal Dumbbell Squat With Power Press'
42 seconds on, rest 10 sec
'Crossed Flexion with the Ball'
42 seconds on, rest 10 sec
'Reverse Lunge with Reverse Curl'
42 seconds on, rest 10 sec
'Vertical Dumbbell Tree Cutters'
42 seconds on, rest 10 sec
'Vertical Dumbbell Push Up - Feet On Dumbbell'
42 seconds on, rest 10 sec
'Squat Jumps'
42 seconds on, rest 10 sec
'Push Up Superset On Knees'
42 seconds on, rest 10 sec
'Dumbbell Squat And Press'
42 seconds on, rest 10 sec
'Skull Crushers On Ball'
42 seconds on, rest 10 sec
'Dumbbell Drop And Catch'
42 seconds on, rest 10 sec
Alternate dynamic exercises every 60 seconds, such as: