Barbell Pyramid with Plyometric work

Equipment: weights (heavy & medium), hand weights, mat, step

Barbell Exercises

Timing per exercise: 50 sec work / 25 sec rest; 40 sec work / 20 sec rest; 30 sec work / Transition and prepare for next exercise

  1. Chest Press
  2. Push Press
  3. Deadlift and Row
  4. Alt Reverse Lunge
  5. Bicep curls

Cardio Exercises

  1. Timing per exercise: 40 sec work / 20 sec rest, repeat 4 times
  2. Side Shuffle from wall to wall then Drop and Touch 4 times, repeat
  3. Suitcase Carry from wall to wall, switch arms, repeat
  4. Bear Crawl end to end. During second 40 sec. work switch to Pilates Toe Touches or Crunches.  Repeat this routine twice.
  5. Finally, Run for 4 minutes

Abs Exercises

Timing per exercise: 30 sec work / 15 sec rest, repeat 4 times

  1. Rotating Forearm Side planks
  2. Break Dancer
  3. Leg lifts
  4. Plank w/ Leg up and over glute (R/L) switch legs at 15 sec mark

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