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
'Karaoke Step'
'50seconds on, rest 10 sec'
'High Knees'
'50seconds on, rest 10 sec'
'Mountain Jumpers'
'50seconds on, rest 10 sec'
'Side Step Swipe With An Arm Swing'
'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
'Step Ups'
42 seconds on, rest 10 sec
'Incline Plank On Ball'
42 seconds on, rest 10 sec
'Renegade Dumbbell Rows'
42 seconds on, rest 10 sec
'Vertical Dumbbell Tree Cutters'
42 seconds on, rest 10 sec
'Reverse Lunge with Reverse Curl'
42 seconds on, rest 10 sec
'Plank With Moving Legs'
42 seconds on, rest 10 sec
'Middle Trap on the Ball'
42 seconds on, rest 10 sec
'Side Step on Forearms'
42 seconds on, rest 10 sec
'Gluteus Medius Minimus Sidelying'
42 seconds on, rest 10 sec
'Burpees'
42 seconds on, rest 10 sec
'Bridge Heel To Toe On Ball'
42 seconds on, rest 10 sec
'PNF Lift Reverse Lift With Diagonal Dumbbell'
42 seconds on, rest 10 sec
'Squat With A Middle Delt Raise'
42 seconds on, rest 10 sec
'Reverse Lunge And Side Step Squat Combo With Diagonal Dumbbell Hold'
42 seconds on, rest 10 sec
'Vertical Dumbbell Swings'
42 seconds on, rest 10 sec
Alternate dynamic exercises every 60 seconds, such as: