What is a pyramid?
It’s a gradual increase and decrease of exercise repetitions (reps). For example your goal is to complete 3 sets of 12 reps of an exercise. But you want to complete your incrementally. Start with 4 reps of the exercise, rest. Then add 4 more reps for a total of 8 reps, rest. Then, you go for the 12 rep goal, rest. Finally, decrease the reps count the way you increased rep count by subtracting 4 reps until you complete the final 4 reps. That’s the pyramid. Start with a base of work, gradually build until you reach your peak, then work your way to your base.
Today’s Exercise Station Format
Barbell, heavy and light hand weights
4 reps/exercise, 8 reps/exercise, 12 reps/exercise, then decrease by 4. Here’s how your pyramid for these circuits will look, 4-8-12-8-4.
- Chest Press
- Bent over rows (palms out)
- Bicep Curl
- (R) Lateral Lunge
- (L) Lateral Lunge
- Treadmill, Distance .15 miles @ level 9-11 or AFAP 1 minute
- (R) Rev Lunge
- (L) Rev Lunge
- Barbell Deadlift
- IC Shoulder Raises
- Calf Raise
- Stationary Bike, .3 miles @ level 10-12 or AFAP for 1 min
- Curl Up
- L Side Plank (10/side) (obliques)
- R Side Plank (10/side) (obliques)
- Supermans (lower abs)
- Russian Twist
- Mountain Climbers, 20