What is a pyramid?
It’s a gradual increase of exercise reps (repetitions) within a set amount of time or a decrease of time while performing a set amount of reps. For example you want to complete three sets of 10 reps of pushups, bicep curls and upright rows in 45 seconds. Seems reasonable. Next you want a challenge so you add five more reps to each exercise but the time remains unchanged. You add five more reps, etc. Or you complete the same amount of reps per exercise but decrease the time to thirty-five seconds, then twenty-five seconds, etc.
Today’s Exercise Station Format
Equipment: Barbell, hand weight, step, mat
Timing: 50 sec work / 10 sec rest; 40 sec work / 20 sec rest; 30 sec work / 30 sec rest; 1 minute rest
- Squats – right foot on step
- Squats – left foot on step
- Shoulder Press
Tabata – Drop and Touch
- Reverse Lunge from step with right foot
- Reverse Lunge from step with left foot
- Bentover rows > Deadlift
Tabata – Toe Taps
- Chest Press on step
- Bicep Curls (barbell)
- Tricep (hand weight)
Tabata – Fast Feet to Mobility Burpees
- Alt Forearm Side Planks
- V-sit with alternating leg lift (right leg up-down, left leg up-down)
- Plank with alternating leg lift (right leg up-down, left leg up-down)
- Russian Twist on step
How do you feel after you finished your workout? Leave a comment.