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  • gamefaceent212

"Pyramid Down"



note: alternate between two exercises starting with the highest number, and work your way down to lowest. Some stations will require a weight increase as you go down in reps


For example: 16, 14 ,12, 10, 8, 6, 4 ,2 (reps of each) means to do 16 push up and 16 squat, then do 14 push ups and 14 squats, then do 12 and 12, all the way down to 0


Warm Up

10, 8, 6, 4, 2

- Leg Scoops

- Good Mornings


25 m lateral sled pull (light)

25 m lateral sled pull (light)


10, 8, 6, 4, 3, 2

- bird dogs

- glute bridges


25 m lateral sled pull (light)

25 m lateral sled pull (light)


10, 8, 6, 4, 3, 2

- windmills

- leg lifts


25 m lateral sled pull (light)

25 m lateral sled pull (light)


Workout

15 calorie assault bike


20, 15, 10, 5

- rear foot elevated lunge (each leg)

- bicycles (hard count)


15 calorie assault bike


20, 15, 10, 5

- foot elevated push ups

- med ball slams


15 calorie assault bike


20, 15, 10, 5

- step ups

- db bicep curls


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