As mentioned in the weekly member email, we’re putting the weekly circuit on hiatus for a bit … but still keeping Mondays lively!!  We’ll start the week with a format we haven’t used in quite some time .. a variation of pyramids-giza-Pladders where they look more like a pyramid … we’ll go through 4 sequences, one each for cardio, upper body, legs/glutes and core. 7 movements each sequence with 15, 30, 45, 60, 45, 30 and 15 second blocks.  If you’re doing the math, each block is 4 minutes long. We’ll rest for about 90 seconds between each sequence.

Monday – A Pyramid Quartet

 

Cardio Upper Body
15 sec  – wide sprint30 sec – run in place, side jump

every 8 count

45 sec – run in place, elbows to knees

and quarter turn every 8 count

60 sec – shuttle sprint with 8 counts of

run in place on each side

45 sec – 8/8 alt run in place and butt kicks

30  sec – 8/8 alt run in place and high knees

15 sec – high knees sprint to finish

15 sec – regular pushup30 sec – punching pushup

45 sec – plank jack pushup

60 sec – up/down pushup

45 sec – shoulder taps

30 sec – mountain climber pushup

15 sec – half pushup hold to finish

Legs/Glutes Core
15 sec – squat hops30 sec – 8 count sprint squat

45 sec – 4/4 side/side squat taps

60 sec – alt squat and reverse lunge

45 sec – 3 count pulse squat

30 sec – Heisman squat

15 sec – speed squat

15 sec – V sit peddle30 sec – superman swimmer

45 sec – sprawls

60 sec – standing knee to elbow

3 way crunch

45 sec – alt side planks

30 sec – superman flutter

15 sec – V sit flutter to finish

 

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