Last-Minute Workout – Day 9 – Pyramids

August 20, 2015 — Leave a comment

pyramid-of-khafre

Today will be a circuit of a different kind – Descending Pyramid Circuit. You will start doing 10 reps of each exercise with no rest in between exercises. Then, rest for 30 seconds and do another set, only this time you will only do 9 reps. Repeat this process until you have done 10 total circuits, finishing with the last circuit at 1 rep per exercise.

1. Jump Squat
Stand with feet shoulder-width apart and squat down about halfway. Jump as high as you can. Land with soft knees and begin the next rep. Perform 10 reps. Each time you repeat the circuit, perform one less rep. So the next round you’ll do 9 reps, then 8, and so on down to 1 rep.

2. Pull-up
Hang from a pullup bar, jungle gym, or tree limb and pull yourself up until your chin is higher than your hands. Perform 10 reps down to 1.

3. Floor Dip
Place your palms on the floor with your fingers pointing toward your feet and then lower your body until your upper arms are parallel to the floor. To increase difficulty, lift one leg off the ground. Perform 10 reps down to 1.

4. Standing Calf Raises
Explode upward onto your tip toes, hold for 2 seconds, and then slowly lower to starting position. You can hold onto the wall or a pole for balance if you need. Perform 10 reps down to 1.

5. Pushup
Place your palms on the ground shoulder-width apart. Keeping your body straight, lower yourself until your chest touches the ground. Push back up to the starting position. Perform 10 reps down to 1.

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