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
'Split Jacks' '50seconds on,
'Breakdancers' '50seconds on,
'Single Leg Bounding' '50seconds on,
'Squat Thrusts With A Leg Spread' '50seconds on,
'Side Step Swipe With An Arm Swing' '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
'Push Up Position Row Plus Middle Trap' 42 seconds on,
'Dumbbell Tree Cutters' 42 seconds on,
'Inverted Lat Rows - Beginner' 42 seconds on,
'3 Squat Pump & Press With Diagonal Dumbbell' 42 seconds on,
'Endurance Jump Lunges' 42 seconds on,
'Gluteus Medius Minimus Sidelying' 42 seconds on,
'Rotational Sumo Walk' 42 seconds on,
'Push Up Progression On Ball' 42 seconds on,
'Dumbbell Bench Press' 42 seconds on,
'Rolling Dumbbell T Spine Push Ups' 42 seconds on,
'Squat Burst With Vertical Dumbbell Power Press' 42 seconds on,
'Middle Trap on the Ball' 42 seconds on,
'Single Leg Stability Modified Tree Cutter/Tree Cutter Combo' 42 seconds on,
'Dumbbell Flips' 42 seconds on,
'Lower Trap On Ball' 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.
