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
'Single Leg Bounding'
'50seconds on, rest 10 sec'
'Breakdancers'
'50seconds on, rest 10 sec'
'Bent Leg Deadlift (bodyweight only)'
'50seconds on, rest 10 sec'
'Squat Thrusts With A Leg Spread'
'50seconds on, rest 10 sec'
'Push Up Superset On Knees'
'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
'Single Leg Bridge'
42 seconds on, rest 10 sec
'PNF Lift Reverse Lift With Diagonal Dumbbell'
42 seconds on, rest 10 sec
'Incline Push Ups On Ball'
42 seconds on, rest 10 sec
'Wide Grip Push Ups'
42 seconds on, rest 10 sec
'Inverted Lat Rows - Beginner'
42 seconds on, rest 10 sec
'3 Squat Pump & Press With Diagonal Dumbbell'
42 seconds on, rest 10 sec
'Single Leg Stability Modified Tree Cutter/Tree Cutter Combo'
42 seconds on, rest 10 sec
'Horizontal Dumbbell Decline Push Up'
42 seconds on, rest 10 sec
'Vertical Dumbbell Push Up - Feet On Dumbbell'
42 seconds on, rest 10 sec
'Dumbbell Drop And Catch'
42 seconds on, rest 10 sec
'Lunge with C/RC'
42 seconds on, rest 10 sec
'Reverse Lunge with C/RC'
42 seconds on, rest 10 sec
'Spider Plank'
42 seconds on, rest 10 sec
'Reverse Lunge with Reverse Curl'
42 seconds on, rest 10 sec
'Rotational Push Up'
42 seconds on, rest 10 sec
Alternate dynamic exercises every 60 seconds, such as: