This is one of my favorite workouts. It's high intensity and covers every major muscle group. This workout is great because it can be modified to any skill level. Beginners can tone it down with crunches and push-ups on your knees, while more advanced athletes can pump it up with hand release push-ups and squat jumps. Feel free to jump around if you don't want to complete a single exercise at a time. Some people like to do ten reps of each exercise, eliminating one every round. It's up to you! Record your time and try it again later to see if you've improved!
The Killer Pyramid
10 minute walk/jog to warm up
20 burpees
30 push-ups
40 around the world lunges
50 sky divers
60 scissor sit-ups
70 body weight squats
80 high knees
90 butt kicks
100 jumping jacks
I recommend five minutes of walking and five minutes of jogging to warm up. You want to warm your muscles slowly to prevent injuries.
Burpees are those things from gym class that you hated. If it's hard, you're doing it right.
Around the world lunges - lunge forward with your left leg, then left leg side lunge, then left leg back lunge. Continue "around the world" with right leg back lunge, right leg side lunge, right leg front lunge.
For Sky Divers. Lie face down on the ground with legs about hip width apart and arms at a 90 degree angle between your head and shoulders. With arms bent, lift arms and legs at the same time and pause for 1 second at the top. Just like those pictures of crazy skydivers.
Scissor sit ups. Lie on your back with arms over your head and legs straight out. Lift your right arm to meet your left foot and alternate sides. Try to keep your leg straight and your arm high so that you are really crunching your middle!
For body weight squats stand with your feet hip width apart and toes pointed forward. Squat to the height of a chair keeping knees strong from caving inward.
Enjoy! Or enjoy lying on the floor when it's over.
