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