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,
'Push Up Superset On Knees' '50seconds on,
'Jumping Jacks' '50seconds on,
'Squat Thrusts With A Leg Spread' '50seconds on,
'Mountain Jumpers' '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
'Squat With A Middle Delt Raise' 42 seconds on,
'Side Sumos' 42 seconds on,
'Inversion Abs' 42 seconds on,
'Side Step Squat' 42 seconds on,
'Forward Lunges' 42 seconds on,
'Dumbbell Pull Catch Press' 42 seconds on,
'Vertical Dumbbell Push Up - Feet On Dumbbell' 42 seconds on,
'Bridge Heel To Toe On Ball' 42 seconds on,
'Vertical Dumbbell Swings' 42 seconds on,
'Single Leg Stability Modified Tree Cutter/Tree Cutter Combo' 42 seconds on,
'Drop Catch' 42 seconds on,
'Horizontal Dumbbell Decline Push Up' 42 seconds on,
'Skull Crushers On Ball' 42 seconds on,
'Dumbbell Flips' 42 seconds on,
'Vertical Dumbbell Tree Cutters' 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.
