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
'Bent Leg Deadlift (bodyweight only)'
'50seconds on, rest 10 sec'
'Push Up Superset On Knees'
'50seconds on, rest 10 sec'
'Jumping Jacks'
'50seconds on, rest 10 sec'
'Squat Thrusts With A Leg Spread'
'50seconds on, rest 10 sec'
'Mountain Jumpers'
'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
'Squat With A Middle Delt Raise'
42 seconds on, rest 10 sec
'Side Sumos'
42 seconds on, rest 10 sec
'Inversion Abs'
42 seconds on, rest 10 sec
'Side Step Squat'
42 seconds on, rest 10 sec
'Forward Lunges'
42 seconds on, rest 10 sec
'Dumbbell Pull Catch Press'
42 seconds on, rest 10 sec
'Vertical Dumbbell Push Up - Feet On Dumbbell'
42 seconds on, rest 10 sec
'Bridge Heel To Toe On Ball'
42 seconds on, rest 10 sec
'Vertical Dumbbell Swings'
42 seconds on, rest 10 sec
'Single Leg Stability Modified Tree Cutter/Tree Cutter Combo'
42 seconds on, rest 10 sec
'Drop Catch'
42 seconds on, rest 10 sec
'Horizontal Dumbbell Decline Push Up'
42 seconds on, rest 10 sec
'Skull Crushers On Ball'
42 seconds on, rest 10 sec
'Dumbbell Flips'
42 seconds on, rest 10 sec
'Vertical Dumbbell Tree Cutters'
42 seconds on, rest 10 sec
Alternate dynamic exercises every 60 seconds, such as: