workout pyramids

instagram

Creating is my therapy. #aerialist #aerialfitness #aerial #performance #creative #creation #cirquedusoleil #circus #corestrength #fitnesslife #fit #fitness #fitnessmotivation #fitnessjourney #modelbehavior #malemodel #marcomarcounderwear #modeltrending #pole #pyramid #workout #work #lovewhatido #transformation (at Shine Fitness)

Made with Instagram

Killed legs todayy😈🙌🏽 did a crazy pyramid workout on front squats with 7 10lb plates on each side, did 10 - 15 reps with each set til I got down to 1 plate, then went straight back up to 7 plates😅 also did deadlifts for the first time in almost 2 months and felt 0 lower back pain so I just eased into it with just 4 sets of 10 with 335 lbs💪🏽

Instagram: @alex.fit.andrade

Treadmill Intervals

Get Faster While Burning Belly Fat

Spice up your cardio and target belly fat with intervals! This 30-minute treadmill workout plays with speed and changes minute to minute. Playing with speed like this not only improves your overall running stamina, but it also increases the calories you burn when the workout is over.

As always, feel free to adjust the speed up or down as necessary; just make sure you’re challenging yourself.

http://www.popsugar.com/fitness/Treadmill-Workout-30-Minute-Pyramid-Intervals-14513772

Tone It Up! Workout Pyramids

Lean-Body Pyramid

  • 4 Minutes Jog
  • 10 Second ‘Sprint’- this can just be as fast as you can
  • 30 Second Run (slightly faster than your Jog)
  • 10 Second 'Sprint’
  • 4 Minutes Jog
  • 2 Minute Brisk Walk
  • Take a breather with water
  • Repeat this 1-2 more times

LEAN-ABS Pyramid

  • 10 Standing Knee Raises
  • 20 Tummy Tucks
  • 30 Second Plank Jacks (on your hands in a plan)
  • 40 Crunches
  • 50 bicycle crunches!!
  • 40 Crunches
  • 30 Second Plank Jacks (on your hands in a plan)
  • 20 Tummy Tucks
  • 10 Standing Knee Raises

 LEAN-LEGS Pyramid

  • 20 Squats
  • 30 Lunges
  • 40 Toe touches (head forward, legs straight, bend down & touch your toes)
  • 50 Second wall sit!! (Sit up against a wall, legs at 90 degrees and hold it!)
  • 100 Seconds jumping jacks
  • 50 Second wall sit!!
  • 40 Toe touches
  • 30 Lunges
  • 20 Squats

Lean-Arms Pyramid

  • 10 Push-ups (can be on knees!)
  • 20 Dips (on edge of chair or bench)
  • 30 Bicep Curls (light weights or water bottles)
  • 40 Seconds Plank on hands
  • 50 Tone It Up Tummy Tucks
  • 40 Seconds Plank on hands
  • 30 Bicep Curls (light weights or water bottles)
  • 20 Dips (on edge of chair or bench)
  • 10 Push-ups (can be on knees!)

 TONING CIRCUIT Pyramid

(With 20 minutes of cardio or your Beach Ball workout)

  • 10 Burpees
  • 20 second sprint (can sprint in place, get down really low)
  • 40 walking lunges
  • 60 seconds TIU Tummy Tuck w Glute Kickback
  • 40 Standing Waistline Crunches (each side)
  • 20 second sprint
  • 10 Push-ups (can be on knees)
  • **Active rest (walking) and repeat

Slimming Pyramid

  • 10 jumping jacks
  • 20 squats with a knee raise 
  • 30 lunges
  • 40 wall arm toners– chest & triceps (standing against a wall, angle your body.  Begin with 20 push-ups with your hands wider than your shoulders and chest level.  Then do 20 with your hands in line with your chest and shoulders.  Tuck your arms into your sides & do triceps wall push-ups!)
  • 50 second plank
  • 40 bicycle crunches
  • 30 lunges with a BOOTY KICK BACK -When you come up from a lunge, kick your back leg up toning your booty!
  • 20 squats with a bicep curl (use weights or water bottles)
  • 10 jumping jacks

Bikini Body MAX BURN Pyramid

  • 20 jumping Jacks
  • 10 burpees
  • 20 lunges
  • 5 minute jog
  • 10 push-ups
  • 10 dips
  • 20 lunges
  • 5 minute jog
  • 20 second plank on hands
  • 20 tummy tucks
  • 5 minute jog
  • 20 bicycle crunches
  • Itty-bitty routine