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,
'Mountain Jumpers' '50seconds on,
'Multi-Jump' '50seconds on,
'Butt Kicks' '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
'Spider Plank' 42 seconds on,
'Side Step Squat' 42 seconds on,
'Step Ups' 42 seconds on,
'Drop Catch' 42 seconds on,
'Squat With A Cross Body Dumbbell Row' 42 seconds on,
'Rotational Plank' 42 seconds on,
'Skull Crushers On Ball' 42 seconds on,
'Forward Lunges' 42 seconds on,
'Endurance Bodyweight Squats' 42 seconds on,
'PNF Lift Reverse Lift With Diagonal Dumbbell' 42 seconds on,
'Lower Trap On Ball' 42 seconds on,
'Dumbbell Squat And Press' 42 seconds on,
'Horizontal Dumbbell Decline Push Up' 42 seconds on,
'Middle Trap on the Ball' 42 seconds on,
'Inverted Lat Rows Feet 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.
