Pyramid Interval

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion. Perform each exercise in the warm-up for 45 seconds. After completing the workout perform a cool-down that allows your heart rate to gradually slow down to a normal rate. Hold static stretches for 20-30 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
Perform each exercise for the designated amount of time in each round with minimal rest between exercises. Rest for 30-60 seconds between each round.  

With shorter time periods of work should come higher intensity of performance. Aim for steady and controlled movements with great form at every intensity.

Intervals:
Round 1: 20 seconds per exercise at 95-100% intensity
Round 2: 30 seconds per exercise at 85-95% intensity
Round 3: 45 seconds per exercise at 75-85% intensity
Round 4: 30 seconds per exercise at 85-95% intensity
Round 5: 20 seconds per exercise at 95-100% intensity

WARM-UP

Jog

 female demonstrating jog
Toe Touches female demonstrating toe touches

Squat, 4 Punches

 female demonstrating squat 4 punches

 

WORKOUT EXERCISE
DEMO
MODIFICATION

Alternating Reverse Lunge to Airplane

R1: 20 sec
R2: 30 sec
R3: 45 sec
R4: 30 sec
R5: 20 sec

female demonstrating alternating reverse lunge to airplane

female demonstrating modified alternating reverse lunge to airplane
Bear to Down Dog Knee Tap

female demonstrating bear to down dog knee tap

female demonstrating modified bear to down dog knee tap
In-Out Squat Jack female demonstrating in out squat jack female demonstrating modified in out squat jack
In-Out Planks female demonstrating in out planks female demonstrating modified in out planks
Squat Jumps female demonstrating squat jumps female demonstrating modified squat jumps

Rest for 30-60 seconds after each round. Repeat for 5 rounds total.

After completing all 5 rounds transition to the cool-down below.

 

COOL-DOWN

Latissimus Dorsi Stretch

 female demonstrating latissimus dorsi stretch
Quad Stretch female demonstrating quad stretch
Hamstring Stretch female demonstrating hamstring stretch
Hip Release female demonstrating hip release

 

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