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
'Breakdancers' '50seconds on,
'Mountain Jumpers' '50seconds on,
'High Knees' '50seconds on,
'Multi-Jump' '50seconds on,
'Squat Thrusts With A Leg Spread' '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
'Hand/Forearm Switches' 42 seconds on,
'Push Up Position Row Plus Middle Trap' 42 seconds on,
'Single Leg Stability Modified Tree Cutter/Tree Cutter Combo' 42 seconds on,
'Squat With A Cross Body Dumbbell Row' 42 seconds on,
'Drop Catch' 42 seconds on,
'Forward Lunge With A Diagonal Dumbbell Press' 42 seconds on,
'Gluteus Medius Minimus Sidelying' 42 seconds on,
'Reverse Lunge with Reverse Curl' 42 seconds on,
'Dumbbell Flips' 42 seconds on,
'Squat With A Middle Delt Raise' 42 seconds on,
'Incline Plank On Ball' 42 seconds on,
'Walking Dumbbell Lunges' 42 seconds on,
'Lunge with C/RC' 42 seconds on,
'Vertical Dumbbell Swings' 42 seconds on,
'Horizontal Dumbbell Decline Push Up' 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.
