Pyramid + a Mile

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Monday, January 10, 2022

The Breakfast Club

AO: The Woodshed

Q: The Force

PAX: Break Out, Home Girl, Little Mitten, Green Thumb, Captain Camo

The Thang: We started with a little yoga, some cat/cow and thread-the-needle. Then we moved into the exercise pyramids. We worked legs, arms, abs, and glutes and then ran/walked a mile. For the pyramids, we did an exercise for 1 minute, then another exercise for 45 seconds, then a different exercise for 30 seconds, 15 seconds and then back up; we had a 35 second rest between sets. The first round we started with legs:

  • 1 minute 'no surrenders' or lunges
  • 45 seconds inner thigh leg lift (left side)
  • 30 seconds squats
  • 15 seconds beaver butts
  • 30 seconds squats
  • 45 seconds inner thigh leg lift (right side)
  • 1 minute 'no surrenders' or lunges

Arms: 

  • 1 minute bicep curls
  • 45 second overhead tricep extensions
  • 30 second shoulder press
  • 15 second arm circles
  • 30 second shoulder press
  • 45 second overhead tricep extensions
  • 1 minute bicep curls

Abs:

  • 1 minute Russian twists (with weight optional)
  • 45 second LBCs
  • 30 second side plank (left side)
  • 15 second plank
  • 30 second side plank (right side)
  • 45 second LBCs 
  • 1 minute Russian twists (with weight optional)

Glutes:

  • 1 minute table toe taps (left side)
  • 45 second fire hydrants (left side)
  • 30 second bridge step-outs
  • 15 second bridge
  • 30 second bridge step-outs
  • 45 second fire hydrants (right side)
  • 1 minute table toe taps (right side)
We then jogged/walked 4 laps around The Woodshed, which equals 1 mile. Thanks for joining me ladies!

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