MIX UP YOUR WORKOUT ROUTINE - PYRAMID WORKOUT

MIX UP YOUR WORKOUT ROUTINE - PYRAMID WORKOUT

Is your standard workout routine starting to get a little dull & boring? 

Try mixing up your session with this PYRAMID WORKOUT!

A pyramid workout is set out like a pyramid, meaning it is larger at the bottom and smaller at the top. This training format progressively decreases repetitions with each exercise.

For example the first exercise may be 50 squats, then 40 lunges followed by 30 Mountain climbers. There is minimal to no rest between exercises for this workout, go at your own pace but try to push yourself to get this session done as quickly as possible without compromising technique. 


Give this Pyramid Workout a try to add some razzle dazzle to your next session!

PYRAMID WORKOUT
2 SETS
10 REPS BURPEES
20 REPS SQUAT JUMPS
30 REPS MOUNTAIN CLIMBERS
40 REPS BICYCLES
50 REPS HIGH KNEES
40 REPS BICYCLES
30 REPS MOUNTAIN CLIMBERS
20 REPS SQUAT JUMPS
10 REPS BURPEES

BURPEES

Stand straight, feet shoulder width apart and weight in your heels.

Bending your knees and pushing your hips back, lower into a squat position, placing your hands on the floor in front of you.

Shift your weight onto your hands and jump your feet back into a high plank position.

From this position, jump your feet back in so that they land just outside of your hands.

With your weight in your toes, explosively jump up into the air.

Land, slightly bending your knees and lowering back into the squat position to perform another rep.

Repeat this movement for the designated number of reps.

SQUAT JUMPS

Place band around thighs, just above your knees.

Stand with feet slightly wider than shoulder width distance apart. Keep your shoulders down and maintain a strong and straight back. Maintain an engaged core throughout the exercise.

Extend your arms out straight in front of you, so they are parallel to the ground or alternatively clasp your hands together in front of you for balance.

Initiate the squat by bringing your hips back slightly and continue down as if you are going to sit on a chair. Keep your chest, shoulders and back upright and straight and look forward. Ensure your knees do not extend beyond your toes.

It is best to go for as deep a squat as possible. The ideal squat depth would be your hips sinking just below the knees. If you have knee or hip problems work within your personal limitations.

With your bodyweight in your heels jump as high as possible and land softly back into the squat position.

Repeat this movement for the designated number of reps.

MOUNTAIN CLIMBERS

Place both hands firmly on the floor slightly wider than shoulder width apart, hips off the floor, legs extended and resting on the balls of your feet.

Bring your left knee up to your chest whilst keeping your right foot on the floor.

Return your left knee back to the starting position and rest your left foot back on the floor.

Bring your right knee up to your chest whilst keeping your left foot on the floor.

Return your right knee back to the starting position and rest your right foot back on the floor.

Repeat this movement for the designated number of reps.

BICYCLES

Lie on your back with your hands lightly touching your ears and elbows at the side of your head.

Engage your core and lift your legs so that they are hovering off the ground. Slightly lift your head and

shoulders off the floor.

Twist through your core and bring your right knee toward your left elbow.

Extend back out to starting position and repeat on the other side.

Repeat this movement for the designated number of reps.

HIGH KNEES

Stand up tall with your chest up and shoulders back, engaging your core.

Drive your left knee up towards your chest as fast and as high as you can.

Lower your left leg back down towards the floor. Just before your foot hits the floor drive your right knee up towards your chest.

Lower your right leg back down towards the floor. Just before your foot hits the floor drive your left knee up towards your chest.

Repeat this movement for the designated number of reps

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