04/27/2022 - mill - Timed Pyramid

BackBlast:

Small but mighty – that was the group of PAX who arrived this morning for a timed pyramid workout. We started with arm circles, Michael Phelps, toy soldiers and through the tunnels. The ladies learned how I count incorrectly on this one! “)

A timed pyramid is similar to a pyramid, except instead of counting reps, you let the time take care of it. We set a timer and started with 5 exercises. After those 5, the timer was set for more time, but you drop an exercise from the list. Worked from 40 seconds to 60 seconds. Once we made it to the “top” of the pyramid, we worked our way back down – less time each round but adding an exercise back to the mix.

40 seconds – merkins, curl to overhead press, lunges, side plank raise (right), jump squats

45 seconds – merkins, curl to overhead press, lunges, side plank raise (left)

50 seconds – merkins, curl to overhead press, lunges

55 seconds – merkins, curl to overhead press

60 seconds – merkins

60 seconds – plank jacks

55 seconds – squat to upright row, plank jacks

50 seconds – dumbbell uppercuts, squat to upright row, plank jacks

45 seconds – crab toe touches, dumbbell uppercuts, squat to upright row, plank jacks

40 seconds – concentration curls with sumo squat, crab toe touches, dumbbell uppercuts, squat to upright row, plank jacks

Ended right on time and had our COT, prayer, names and took a pic! Have a wonderful day ladies!