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
'Mountain Jumpers' '50seconds on,
'Single Leg Bounding' '50seconds on,
'Jumping Jacks' '50seconds on,
'High Knees' '50seconds on,
'Multi-Jump' '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
'Plank With Moving Legs' 42 seconds on,
'Crossed Flexion with the Ball' 42 seconds on,
'Vertical Dumbbell Cross Over Plank' 42 seconds on,
'Pull Ups' 42 seconds on,
'Dumbbell Tree Cutters' 42 seconds on,
'Squat With A Cross Body Dumbbell Row' 42 seconds on,
'Rotational Push Up' 42 seconds on,
'Side Sumos' 42 seconds on,
'Drop Catch' 42 seconds on,
'Forward Lunges' 42 seconds on,
'Walking Dumbbell Lunges' 42 seconds on,
'Push Up Progression On Ball' 42 seconds on,
'Overhead Dumbbell Press' 42 seconds on,
'Side Step Squat' 42 seconds on,
'Squat Burst With Vertical Dumbbell Power Press' 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.
