THE 100! PYRAMID FORMAT

THE 100.   PYRAMID FORMAT

This is my absolute favorite workout, will kick your booty!  So many different exercises you can plug into this format… I mean you can add more cardio, more power strength. You can make it an upper body 100, lower body 100, total cardio 100!!  An absolute SOLID format!  The PYRAMID format.. you climb up the pyramid and then you descend down the pyramid!!!  KICK BUTT!   This is great when you need that stress relief, getting back into your workouts, kicking your workouts up a notch, or  limited  on time.  If limited on time, simply climb up the pyramid and cool down. If  back into your workout FINISH IT!!   If kicking your workout up a notch 15 sec break only at “50” and watch video for modifications!

WARM UP– repeat 3- 5 times

• 10 alternating knee ups with hands above heart, on each side of head
• 10 jack to straight leg lift
• 10 push ups
• 10 squat in/out with twist

Here We Go!!!  10 second break in between each exercise.

1. 10 half burpees to heel click
2. 20 squat to shoulder press
3. 30 jump slams
4. 40 bent over bicep curls > tricep kick backs
5. 50 plank jacks>mountain climbers
6. 60 30 reverse press/shoulder press (Arnolds)  and 30 tricep extensions over head
7. 70 wide/deep squat hold w/ alt ankle touch and calf raise
8. 80 2 jacks>2 squats
9. 90 abs. seated with 10 crunch up, punch right/left > 10 incline sit up with knees pull in and extend out
10. 100

• 25 half burpees>heel click
• 25 jump slams
• 25 plank jacks
• 25 2 jacks>2 squats

GUESS WHAT???

Yes YOU CAN!!!  Get yourself back up. Drink some water…. you have 1 minute!! That is right 1 minute….  You Have This!!  Rise Up….. WE are descending down the pyramid!  YOU brought your A game… right???? NOW LETS FINISH IT!!

Repeat the exercises 10 through 1!! Hoo Yaah!!

AWESOME AWESOME AWESOME!!  SUPER STAR!!

Now lets cool down.

2 min  Options: walk around, knees up, step side to side, low impact jumping jacks.

Optional: abs- 20 center crunch, 20 left crunch, 20 right crunch, 20 bicycle. Repeat 3 times.

STRETCH!!  7-15 minutes

DONE!!   YOU ROCK!!