For today’s workout we will climb the pyramid. The workout consists of a big warm up that will contains some general body weight strength exercises then goes into some sprints, push ups, then finishes with some sit ups.
Today’s inspirational quote comes from Muhammad Ali. “I hated every minute of training, but I said ‘Don’t quit. Suffer now and live the rest of your life as a champion.'”
With that in mind, here is today’s workout:
“Big” Warmup (5 Sets)
– Jog 1 lap of track or 60 skips
– 20 body squats
– 20 triceps pushups
– 20 quick change lunges
– 10 full sit ups
– 10 burpees
– Arm circles (Start small and slowly work your way to large circles. Do around 60 in each direction)
– Opposite alternating arm circles (Work on your coordination by doing arm circles with each arm going in the opposite direction)
– Glute/hamstring raises
– Glute bridge leg raises (Start in the glute bridge position then balance on one leg while completing a leg raise with the other leg, keeping the leg straight with a full extension from the ground to the raised position)
Run to the top of the pyramid. Complete one sprint for every 5 meters of the field up to 100 meters.
The sequence will look like this: 5m, 10m, 15m, 20m, 25m, … 95m, 100m
Ultimately you will complete 20 sprints with your first sprint being 5 meters and last being 100 meters.
Your rest will be the walk back to the starting line.
Pyramid Push Ups and Sit Ups
For the push ups and sit ups, we will climb the pyramid and climb back down as well.
The sequence will look like this, 1 rep, 2 reps, 3 reps, … 9 reps, 10 reps, 9 reps, …. 2 reps, 1 rep
Use the same sequence for pushups first then sit ups after you have completed your push up pyramid. This is best completed with two partners so you can rest while they complete their reps.
Cool Down Stretch
Be sure to loosen your hamstrings because they will be tight after a lot of sprints. Try the seated forward bend, standing forward bend, laying on your back pull your straight leg back, etc.