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
'Single Leg Bounding' '50seconds on,
'Split Jacks' '50seconds on,
'Karaoke Step' '50seconds on,
'High Knees' '50seconds on,
'Butt Kicks' '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
'Vertical Dumbbell Opposite Arm/Leg Push Up' 42 seconds on,
'Endurance Jump Lunges' 42 seconds on,
'Incline Plank On Ball' 42 seconds on,
'Rotational Sumo Walk' 42 seconds on,
'Spider Plank' 42 seconds on,
'Push Up Position Row Plus Middle Trap' 42 seconds on,
'Dumbbell Front Squats' 42 seconds on,
'Bent Leg Deadlift' 42 seconds on,
'Endurance Bodyweight Squats' 42 seconds on,
'Squat Burst With Vertical Dumbbell Power Press' 42 seconds on,
'Rotational Plank' 42 seconds on,
'Vertical Dumbbell Tree Cutters' 42 seconds on,
'Push Up Superset with Serratus Push Up' 42 seconds on,
'Inverted Lat Rows - Beginner' 42 seconds on,
'Skull Crushers On Ball' 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.
