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
'Butt Kicks' '50seconds on,
'Mountain Climbers' '50seconds on,
'Squat Thrusts With A Leg Spread' '50seconds on,
'Bent Leg Deadlift (bodyweight only)' '50seconds on,
'High Knees' '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
'Incline Plank On Ball' 42 seconds on,
'Middle Trap on the Ball' 42 seconds on,
'Renegade Dumbbell Rows' 42 seconds on,
'Skull Crushers On Bench' 42 seconds on,
'Dumbbell Drop And Catch' 42 seconds on,
'Lower Trap On Ball' 42 seconds on,
'Vertical Dumbbell Swings' 42 seconds on,
'Overhead Dumbbell Press' 42 seconds on,
'Vertical Dumbbell Tree Cutters' 42 seconds on,
'Walking Lunges With Bicep Curl Press' 42 seconds on,
'Step Ups Quick Feet' 42 seconds on,
'Vertical Dumbbell Cross Over Plank' 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,
'Burpees' 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.
