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
'Bent Leg Deadlift (bodyweight only)' '50seconds on,
'Single Leg Bounding' '50seconds on,
'High Knees' '50seconds on,
'Mountain Climbers' '50seconds on,
'Karaoke Step' '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
'Skull Crushers On Ball' 42 seconds on,
'Single Leg Bridge' 42 seconds on,
'Reverse Lunges' 42 seconds on,
'Bent Leg Deadlift' 42 seconds on,
'Reverse Lunge with Reverse Curl' 42 seconds on,
'Dumbbell Pull Catch Press' 42 seconds on,
'Endurance Bodyweight Squats' 42 seconds on,
'Single Leg Stability Dumbbell Row' 42 seconds on,
'Walking Dumbbell Lunges' 42 seconds on,
'Squat With A Cross Body Dumbbell Row' 42 seconds on,
'Drop Catch' 42 seconds on,
'Reverse Lunge And Side Step Squat Combo With Diagonal Dumbbell Hold' 42 seconds on,
'Squat Burst With Vertical Dumbbell Power Press' 42 seconds on,
'Rear Spider Lunges' 42 seconds on,
'Reverse Lunge with C/RC' 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.
