Summer Slimdown Pyramid Workout

SCAN0072 Workout Directions:
  1. Set the timer on your Armitron watch and jog for 5 minutes as your warm-up.
  2. Complete the pyramid workout below 3 times total, with 60 seconds of rest in between each set.
  3. Lastly, cool down with a 5 minute walk.
  The Summer Slim Down Pyramid 5 second pushup 0
  1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
  2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
  3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
  4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
10 second lunges 0
  1. Place the hands on the hips, pull the shoulders back and stand tall
  2. Step forwards with your right leg and slowly lower the body until the front knee is bent to 90 degrees
  3. The back knee should never touch the floor
  4. Push yourself back up to the starting position as quickly but safely as possible
  5. Repeat with the left leg
15 second wall squats 0
  1. Stand with your head and back against a wall.
  2. Position your feet shoulder-width apart, about 18 inches from the wall, and keep your arms at your sides.
  3. Lower your body into a squat position until your thighs are parallel to the floor .
  4. Hold.
20 second jumping jacks 0
  1. Stand with your feet together and your hands down by your side.
  2. In one motion jump your feet out to the side and raise your arms above your head.
  3. Immediately reverse that motion by jumping back to the starting position.
25 second high knees 0
  1. Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side
  2. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable
  3. The arms should be following the motion
  4. Touch the ground with the balls of your feet
30 second forearm plank 0
  1. Start by getting into a press up position.
  2. Bend your elbows and rest your weight onto your forearms and not on your hands.
  3. Your body should form a straight line from shoulders to ankles.
  4. Engage your core by sucking your belly button into your spine.
  5. Hold this position for the prescribed time.
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