Wednesday, August 15, 2012

A Home Workout for You: Pyramid Style

Happy August to you all!

Wow, the summer has escaped me, as I am sure most of you feel the same way!
Have you been keeping up your workouts and eating properly this summer? Well, I have a fun workout to give to share with you! It is something I wrote for my boot camp participants this summer and thought I would give all of you a chance to try it. You can do it in your house or even take it to the gym to do with a buddy in the corner.

The Pyramid Workout
A pyramid or ladder type workout can be done with a specific number of reps or weight as a countdown, but for this one we are using time.

Warm-up: Make sure you warm-up properly first. I like to do something such as:
  • jump rope
  • butt kicks
  • high-knees
  • toe-touches
  • 10 pushups
  • 10 squats
  • arm circles
For this workout you will not need any equipment - just a timer and a mat.

Instructions: Each exercise lasts 30 sec. You will start with the first exercise and then add the 2nd exercise, repeat both and add the 3rd, repeat all three and add the 4th, and continue down the line until you reach the last round where you will have 12 exercises in a row. It should take about 35-40 minutes.  Your GOAL is to have no rest between any of the sets or rounds. Just keep going, watch your timer, and go for it! 
*Note that I saved burpees for the last round, which means you will only need to do them once (you can thank me later.)
  1. Squats
  2. Jumping Jacks
  3. Boxing (while holding a squat position)
  4. Alternating forward lunges
  5. Situps
  6. Pushups
  7. Speed skaters (or side to side hops)
  8. Tricep dips
  9. Plank hold
  10. Alternating backward lunges
  11. Mountain climbers
  12. Burpees
I have had very positive feedback from this workout, so if you give it a try, please post a comment below and let me know what you think!

Oh, I updated my services page, so please check that out and find out how you can train with me!

Good luck and I will try to post another workout next week!!

~Leslie