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
'Karaoke Step' '50seconds on,
'Multi-Jump' '50seconds on,
'Single Leg Bounding' '50seconds on,
'Push Up Superset On Knees' '50seconds on,
'Butt Kicks' '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
'Dumbbell Bench Press' 42 seconds on,
'Dumbbell Pull Catch Press' 42 seconds on,
'Wide Grip Push Ups' 42 seconds on,
'Walking Lunges With Bicep Curl Press' 42 seconds on,
'Crossed Flexion with the Ball' 42 seconds on,
'Rear Spider Lunges' 42 seconds on,
'Forward Lunge With A Diagonal Dumbbell Press' 42 seconds on,
'Squat With A Cross Body Dumbbell Row' 42 seconds on,
'Push Up Position Row Plus Middle Trap' 42 seconds on,
'Hand/Forearm Switches' 42 seconds on,
'Lower Trap On Ball' 42 seconds on,
'Spider Plank' 42 seconds on,
'Reverse Lunge And Side Step Squat Combo With Diagonal Dumbbell Hold' 42 seconds on,
'Renegade Dumbbell Rows' 42 seconds on,
'Endurance Jump Lunges' 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.
