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Beginner Workout #17    |   LEG DAY PYRAMID

EQUIPMENT NEEDED:
• Stopwatch (use your smartphone/iPhone)
• 2-Dumbbells  |  Free Weights  |  Kettlebells  |  ANY two objects that are the SAME weight (ie. gallons of water)
​• 1/2 to 1 gallon of water

Warm-Up:

NEVER EVER SKIP YOUR WARM-UP 
Pick ANY cardio-based activity below to warm up for 12 minutes:

(a) Speed Walk OUTSIDE or on TREADMILL —  1 minute moderate, 1 minute FAST
(b) Get on an elliptical — 1 minute moderate, 1 minute FAST
(c) Go for a 12 minute JOG (do NOT run) — every quarter mile (.25) PICK UP your pace    **Use Nike Running App**
(d) Jumprope for 12 minutes straight — 30 seconds moderate, 30 seconds FAST (NONSTOP)
(e) Get on the Stair Master for 12 minutes — ​(alternate) 30 seconds single step, 30 seconds every other step

Main Workout Outline: (see below for pictures + instructions)

/PART 1:
(1.) 10 pulse squats + 1 jump up = 1 rep


(2.) Single Leg Burpees (alternate L + R) = each leg is 1 rep


(3.) **WEIGHTED** Single Leg Deadlifts (same reps on left leg, same left on right leg)
​

(4.) **WEIGHTED** Combination Lunge (lunge forward, lunge backward, jump lunge) = full combination is 1 rep
​

(5.) 1-minute wall sit **only exercise on the list that has time limit**

Main Workout Instructions: 

LEG DAY PYRAMID — Start with 10 reps each
Okay so this is how a "pyramid" works. You'll get 5 exercises and you'll start with 10 reps each. Once you go through all of the exercises, the reps drop to 9 reps, then 8 reps, all the way to 1 rep. You are NOT resting at all. You keep going until you get to 1 rep each and then you are DONE. 

That's all I've got for you today.
#GodSpeedMyFriends
​

/PART 1:

(1.) 10 pulse squats + 1 jump up = 1 rep

How to do Pulse Squat Jump Ups

(2.) Single Leg Burpees (alternate L + R) = each leg is 1 rep
(3.) **WEIGHTED** Single Leg Deadlifts (same reps on left leg, same left on right leg)
(4.) **WEIGHTED** Combination Lunge (lunge forward, lunge backward, jump lunge) = full combination is 1 rep
Picture
(5.) 1-minute wall sit **only exercise on the list that has time limit**
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  • Home
  • Research Studies
  • Why This Water
    • Water Science
    • High Performance Hydration >
      • ERW (Electronically Reduced Water) >
        • Kangen Water >
          • Kangen Water for Athletes
    • Who Drinks this Water?
    • Disclaimer
  • SD501 Uses
    • FREE E-Book
    • Athletic Injuries
    • Skin >
      • Acne
      • Shrink Pores
      • Sanitize Make Up / Make Up Brushes
      • Natural Skin Toner
    • Hair >
      • Conditioner / Detangler
    • Oral Hygiene >
      • Whiten Teeth
      • Mouthwash
    • Natural Deoderant
    • Un-Stink Stinky Shoes
    • Coffee / Tea
    • Enhance Nutrition Products
    • Remove Oil-Based Pesticides from Fruits/Veggies >
      • Make Produce Last Longer
    • Enrich Flavors in Cooking
    • No Chemical Cleaning >
      • Household Cleaner
      • Household Sanitizer
      • Fabric Refresher >
        • Sanitize Pillow Cases
    • Natural Hand Sanitizer
    • Pets >
      • Natural Coat Refresher
    • Sore Muscles
    • Increase Energy During Exercise
  • SD501 Maintenance
    • Daily Maintenance
    • How to Manually Clean Machine
    • How to Deep Clean Machine (1-2 times a year)
  • Order Now
    • Referral Incentive FAQ
    • Financing Options
    • 14 Day Free Trial
  • Contact
    • #TeamHydrateUrBody >
      • Informational PDFs
      • Exclusive Training >
        • Weekly Calls
        • Monthly Incentives
        • Events
  • Corona Del Mar Apartment - Single
  • Complimentary MEAL PLAN
  • Complimentary Workout Plan (GYM ONLY)
  • #21DayFitChallenge
  • Day 1 — FIT TEST
  • Day 2 — Beginner
  • Day 2 — Advanced
  • Day 3 — Beginner
  • Day 3 — Advanced
  • Day 4 — Beginner
  • Day 4 — Advanced
  • Day 5 — Beginner
  • Day 5 — Advanced
  • Day 6 — Beginner
  • Day 6 — Advanced
  • Day 7 — Beginner + Advanced
  • Day 8 — Beginner
  • Day 8 — Advanced
  • Day 9 — Beginner
  • Day 9 — Advanced
  • Best Thigh Workout Ever
  • Day 10 — Beginner
  • Day 10 — Advanced
  • Day 11 — Beginner
  • Day 11 — Advanced
  • Day 13 — Beginner
  • Day 13 — Advanced
  • Day 14 — Beginners + Advanced
  • Day 15 — Beginner
  • Day 15 — Advanced
  • Day 16 — Beginner
  • Day 16 — Advanced
  • Day 17 — Beginner
  • Day 17 — Advanced
  • Day 18 — Beginner
  • Day 18 — Advanced
  • Day 19 — Beginners + Advanced
  • Day 21 — FINAL SUNDAY BURNOUT
  • #21DayChallenge Final Before/After Pictures
  • #21DayFitChallenge