By Amanda Gabriel
Elm Staff Writer

Do you want to mix up your workout ruotine? Here is a full-body, high intensity workout that will have you sweating in no time:
Reps: 5-10-15-20-15-10-5
Regimen: Weighted squats, sit-ups, pushups, forward lunges, kayaks/Russian twists, lateral raise
*Note: Everybody’s fitness level is different and therefore each person is not going to be able to complete all of the reps. If you start to feel dizzy, nauseous, or faint, stop the workout immediately, hydrate, and stretch.
“The Pyramid” gets its name from the structure of the reps. The workout begins with five reps, climbs to the top of the pyramid with a solid 20 reps, then back down the other side to finish with 5 again. To begin the workout, start by completing 5 reps of squats, then sit-ups, then pushups, and so on down the list until you have completed 5 lateral raises. This is round one.
Now move back to the top of the list and complete ten squats, then go down the list again with 10 reps of each exercise. Continue this pattern up to 20 reps of each movement, then go back down again with fifteen, 10, and 5.
Try to keep a steady pace throughout the entire workout; in other words, avoid starting out fast and finishing slow. Additionally, the best results are achieved when minimal breaks are taken in between reps and rounds. If you need to take a break, then do so, but jump right back into the workout once you catch your breath.
Explanations and videos on how to perform each of the above exercises can be found online by Googling each one individually.

Back squatting

Back squatting engages the shoulders, core, and glute muscles all at once.

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