0

Your Cart is Empty

Summer Slimdown Pyramid Workout

June 15, 2015 2 min read

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.
Ready to take your butt from FLAT to FULL in just 30 days? Click here! 

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Fast, Express Shipping.

'Due to COVID-19, online stores are experiencing some shipping delays. We apologize for any inconvenience this may cause and we assure you that we are working hard with our shipping partner UPS to get you your order out to you as quickly as possible. Thanks for your support and understanding.'

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it just takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.