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
'Side Step Swipe With An Arm Swing' '50seconds on,
'Multi-Jump' '50seconds on,
'Single Leg Bounding' '50seconds on,
'Butt Kicks' '50seconds on,
'Squat Thrusts With A Leg Spread' '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
'PNF Lift Reverse Lift With Diagonal Dumbbell' 42 seconds on,
'Squat Burst With Vertical Dumbbell Power Press' 42 seconds on,
'Horizontal Dumbbell Decline Push Up' 42 seconds on,
'Pull Ups' 42 seconds on,
'Walking Lunges With Bicep Curl Press' 42 seconds on,
'Rotational Plank' 42 seconds on,
'Reverse Lunge with C/RC' 42 seconds on,
'Side Step Squat' 42 seconds on,
'Vertical Dumbbell Opposite Arm/Leg Push Up' 42 seconds on,
'Spider Plank' 42 seconds on,
'Gluteus Medius Minimus Sidelying' 42 seconds on,
'Push Up Position Row Plus Middle Trap' 42 seconds on,
'Bridge Heel To Toe On Ball' 42 seconds on,
'Single Leg Stability Dumbbell Row' 42 seconds on,
'Diagonal Dumbbell Squat With Power Press' 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.
