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,
'Split Jacks' '50seconds on,
'Jumping Jacks' '50seconds on,
'High Knees' '50seconds on,
'Mountain Jumpers' '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
'Renegade Dumbbell Rows' 42 seconds on,
'Side Step on Forearms' 42 seconds on,
'Vertical Dumbbell Cross Over Plank' 42 seconds on,
'Push Up Position Row Plus Middle Trap' 42 seconds on,
'Reverse Lunge And Side Step Squat Combo With Diagonal Dumbbell Hold' 42 seconds on,
'Hand/Forearm Switches' 42 seconds on,
'Vertical Dumbbell Spider Push Up' 42 seconds on,
'Side Step Squat' 42 seconds on,
'Skull Crushers On Bench' 42 seconds on,
'Walking Lunges With Bicep Curl Press' 42 seconds on,
'Push Up Superset with Serratus Push Up' 42 seconds on,
'Skull Crushers On Ball' 42 seconds on,
'Rotational Plank' 42 seconds on,
'Dumbbell Squat And Press' 42 seconds on,
'Bridge Heel To Toe 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.
