Pyramid Interval

Warm up

3 rounds

:25 shoulder passes

:25 good morning

3 rounds

:25 bird dog

:25 plank

3 rounds

:25 inch work

:25 scorpion stretch

3 rounds

:25 glute bridge

:25 windmill

Workout

This is an upper body workout using interval training. There is a push, pull, and core exercise. Each interval is 3:00 long.

Pick an exercise and perform the overalls

3 * :10 on :10 off 60s

2 * :20 on :20 off 80s

1 * :40. 40s

Once you complete all of the intervals on once exercise, then move to the next. For example, do

• 10 seconds of bench press then

• rest for 10 second. Do this 3 times.

• Then. Do 20 seconds of bench press

• Rest for 20 seconds do this 2 times

• Do 1 set of 40s

• Weight should be lighter on the last set

- Close arm bench press

- Neutral grip bo row

- Plank with crossover

- incline bench

- Underhand row

- 1 sit up + 8 ab twist

- db flys

- Nordic flys

- Bicycles

- oh tricep extension

- Wide arm bent over row

- Ab wipers