The Cardio Pyramiding Workout
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|Fri, 05-30-2014 - 8:22am|
Here's another workout you'll probably really like, Karla. I should emphasize that both of these workouts are super intense (just for you, Karla!) and I can give different levels if others want. I'd hate for someone to try them and get injured!
The basic idea for the cardio: There are three exercises. Ex 1 is super intense, ex 2 less so, ex 3 the "easiest' but not anything close to easy. Do ex 1 for 30 seconds, recover as long as you need but the ideal would be to keep it under 15 seconds. Go to ex. 2 for 1 minute, recover but keet it under 30 secs. Do ex. 3 for 2 minutes, recover for less than 1 minute. Back to ex 2 for 1 min, recover. Then all out on ex 1 for 30 secs.
Lifting in between 1 1/2 reps. I'll explain this w/ a bicep curl but follow the same procedure for all. Lift the weight up, bring it half way down. Bring it up from there and then all the way down. That's one rep. For all of them do 10 reps, rest, repeat.
Ex. 1: With a step or bosu, step up w/ right foot then left on top, back w/ right foot.then left down (it's a basic right in step) as fast as you can/or jump up both feet at once, step down. Do this w/ your right foot leading
Ex 2: charleston kick on step, bosu or floor. This video at 2 minutes. BUT, take up the intensity. Jump onto the leg on the step, touch the step and get that back leg way back. Do right leg.
Ex 3. run around the room, jump over anything in the way.
Ex 2, do left left
ex 1, do left leg
Liftin: push ups 1 1/2 reps. Come down to ground, go halfway up, come back to ground, then all the way up to plank
Ex 1, toe taps, use step or bosu, not soccer ball FAST
Ex 2, This is harder to describe. You want to squat down, drop onto your hands like a spider position, walk hands out so you're in a plank, walk back to that spider position then push hard w/ your hands so you're back up on your feet. If you want an added challenge, when out in plank walk your hands out wide and then back in, or jump them out and back in.
Ex 3: Use step or BOSU. This video is pretty lame in intensity. When your leg is on the BOSU, try to keep that body low so you're in a lunge position, jump on each knee if you can, really drive that knee up hard like kickboxing. When you switch feet, jump up as high as you can. OR you can hold the knee on one side for 1 min and then the other side for 1 min. Don't move your upper body, just get that leg moving.
Ex, 2, ex 1 the same
Lifting: back rows, hand weights, 10 reps, repeat
Ex 1: burpees (no push ups)
Ex 2: side shuffle w/ 4 jacks, side shuffle back, 4 jacks. Extra challenge, touch the floor after the side shuffle. You can do air jacks for a bigger challenge.
Ex 3 Heisman
LiftL bicep curls
Ex 1. mountain climbers
Ex 2 high knees
Ex 3: walking lunges w/ shoulder press (do 8 shoulder presses w/ walking lunges, just hold the weights and continue w/ lunges but no shoulder press until you feel like you can add the shoulders back in to do 8, etc.)
Lifiing: tricep skull crushers/french press, lie on step. I do abs here, legs out and scissor feet out and in/up and down as arms come down. Really be careful that your lower back doesn't arch on this one if you add abs.
If you did abs w/ triceps, finish w/ super man on BOSU. If you didn't do abs w/ triceps, do bicycle on BOSU then superman.
This takes about an hour, depending on how much rest time you take.