Bob completed THE PYRAMIDS today! If you'll remember from a few weeks ago, a pyramid consists of 5 different exercises. The first exercise consists of 10 reps, the second exercise consists of 20 reps, the third exercise consists of 30 reps...you get the point. Each of the 5 exercises is completed right after the other, preferably with no rest in between. After the fifth exercise (consisting of 50 reps), Bob gets a long break (3-4 minutes) before making his way back down the pyramid (40, 30, 20, 10). Sounds like fun, right? Bob sure thought so!
Three weeks ago, Bob rocked the upper body pyramid but only completed half of the lower body pyramid. TODAY, however, Bob ROCKED both pyramids and proved to himself that he's getting stronger and better every day! He still had a super hard, cardio-straining workout, but he definitely came out the victor today! Check it out...
Warm-Up
Hamstring and shoulder stretches
Weighted boxing (8 lb dumbbells, sets of 20)
Upper Body Pyramid
Pull-up on gymnastic rings (10 reps)
Kettlebell swing (35 lb, 20 reps)
Lat pulldown on cables (32.5 lb, 30 reps)
Bench dips (40 straight leg)
Rope Slams (25 alternating, 25 double slams) Rest
Bench dips (40 straight leg)
Lat pulldown on cables (32.5 lb, 30 reps)
Kettlebell swing (35 lb, 20 reps)
Pull-up on gymnastic rings (10 reps)
Lower Body Pyramid
Burpees (10 reps)
Mountain Climbers (20 reps)
Lateral bounds on plyo box (21+9 reps, slow) Rest
Single-leg step up on plyo box (20 each leg, w/ no medicine ball) Rest
Ball squat against wall (25+25 reps, w/ 10 lb medicine ball) Rest
Single-leg step up on plyo box (20 each leg, w/ 10 lb medicine ball) Rest
Lateral bounds on plyo box (30 slow) Rest
Mountain Climbers (20 reps)
Burpees (10 reps)
Stretching and Cardio
TOTAL CALORIES BURNED: 1000
HIGHEST HEART RATE: 178
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