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
'High Knees' '50seconds on,
'Side Step Swipe With An Arm Swing' '50seconds on,
'Butt Kicks' '50seconds on,
'Breakdancers' '50seconds on,
'Single Leg Bounding' '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,
'High Rows' 42 seconds on,
'Inverted Lat Rows - Beginner' 42 seconds on,
'Step Ups' 42 seconds on,
'Diagonal Dumbbell Squat With Power Press' 42 seconds on,
'Inverted Lat Rows Feet On Ball' 42 seconds on,
'Vertical Dumbbell Tree Cutters' 42 seconds on,
'Dumbbell Pull Catch Press' 42 seconds on,
'Incline Push Ups On Ball' 42 seconds on,
'Overhead Dumbbell Press' 42 seconds on,
'Inversion Abs' 42 seconds on,
'Push Up Superset with Serratus Push Up' 42 seconds on,
'Skull Crushers On Bench' 42 seconds on,
'Vertical Dumbbell Swings' 42 seconds on,
'Vertical Dumbbell Spider Push Up' 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.
