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,
'Multi-Jump' '50seconds on,
'Squat Thrusts With A Leg Spread' '50seconds on,
'Mountain Jumpers' '50seconds on,
'Split Jacks' '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
'Lower Ab Ball Twists' 42 seconds on,
'Vertical Dumbbell Swings' 42 seconds on,
'Side Step on Forearms' 42 seconds on,
'Push Up Superset with Serratus Push Up' 42 seconds on,
'Inversion Abs' 42 seconds on,
'Push Up Position Row Plus Middle Trap' 42 seconds on,
'Side Sumos' 42 seconds on,
'Dumbbell Pull Catch Press' 42 seconds on,
'Single Leg Stability Dumbbell Row' 42 seconds on,
'Dumbbell Drop And Catch' 42 seconds on,
'Rotational Sumo Walk' 42 seconds on,
'Reverse Lunge And Side Step Squat Combo With Diagonal Dumbbell Hold' 42 seconds on,
'Crossed Flexion with the Ball' 42 seconds on,
'Forward Lunge With A Diagonal Dumbbell Press' 42 seconds on,
'Wide Grip Push Ups' 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.
