Tuesday, September 21
12:18 AM

PYRAMID WORKOUT

30 Dec 2020

Ellyn Ferriter, a certified personal trainer, group fitness instructor, and fitness nutrition specialist, who writes the blog – In Fitness and In Health provides a do-it-at-home New Year’s eve Pyramid Workout for those who’d like to ring in the new year on a truly fit note.

Starting around 1pm, you’ll do a specified set of exercises every hour until midnight, combining the current hour’s move with all the previous hour’s. So, for example, at 1pm you’ll do 1 minute of jumping jacks. Then at 2pm you’ll do 1 minute of jumping jacks + 2 push ups. At 3pm , 1 minute jumping jacks + 2 push ups + 3 burpees, and so on, until you reach midnight. You don’t have to start at 1pm, feel free to begin at a suitable time after 12 noon and continue forward at hourly intervals.

1pm – 1 minute Jumping Jacks: This one is cardio-focused to get your heart rate up and warm your muscles before doing additional exercises, so feel free to switch to another cardio move, if jumping jacks aren’t your favourite.

2pm – (1) + 2 Push Ups: Do these from your feet if you can. Keep your spine aligned, abs engaged pulled in toward your spine and butt down.

3pm – (1 + 2) + 3 Burpees: This move everyone loves to hate. Optional push up at the bottom of the burpee if you want to add a little more to your workout!   

4pm – (1 – 3) + 4 Push Ups to Side Plank Hip Dips: Start with a regular push up either up on your toes or on your knees. Do the push up, then turn to a side plank on the right so your feet/knees are stacked and place your top hand on your hip. From here, dip your hips down to the ground, then raise back up. Turn back to a push up position, do another push up and repeat the dip on the other side. Do 4 total (2 each side).

5pm – (1 – 4) + 5 Oblique Crunches (each side): Lie on one side, keeping your lower arm extended out on the floor and top arm bent with your hand behind your head. From there, crunch up to the side so your elbow meets your knees. Continue the crunches for 5 reps on one side, then switch to the other. If you want to make it easier, crunch up using only your top leg instead of both. 

6pm – (1 – 5) + Stutter Lunge Hops (each side): Start in a lunge position with your right leg forward, legs bent to 90˚, chest up. From here, hop up, switching feet mid air and land on your toes with your left leg in front. Jump back down into a lunge again on the same leg. Each lunge + stutter hop = 1 rep. Continue for 6 reps on each side.

7pm – (1 – 6) + 7 Frog Stamp Jumps in Plank: Start in a high plank and jump your feet to the outside of your hands keeping your hands on the ground the whole time (as if in a leap frog position). Jump your feet back out into a plank, keeping your spine aligned (no bend in the back) and gaze forward. If jumping is too much, simply step your feet up to meet your hands.

8pm – (1 – 7) + 8 Lateral Leg Lifts (each side) – Start with your feet about shoulder width apart, toes pointed forward, hinged at the waist so your finger tips touch the ground. Keeping your finger tips on the ground the entire time, sweep them over to the right side and lift your left leg directly up to the side. Place your foot back down and sweep your fingers over to the left side. Now, lift your right leg. Keep alternating for 8 lifts on each side.

9pm -(1 – 8) + 9 Plyo Squats: Start in a squat position as low as you can get, arms bent as if in a prayer position. From here, propel yourself up into the air, swinging your arms down by your sides as you jump. As you land back down, immediately lower yourself back down into a squat. Remember, be light on your feet and keep the motion fluid. Continue for 9 reps.  To decrease the intensity, simply squat in place without the jumps.

10pm | (1 – 9) + 10 V-up Crunches – like a regular crunch, but keep your legs straight and bring your hands up to meet your toes.  Extend all the way back down to the floor, and repeat for 10 reps.

11pm – (1 – 10) + 11 Sphinx Push Ups: Start out in a modified push up position (on your knees), forearms flat on the floor with your elbows directly under your shoulders. From here, push through your hands so your chest comes off the floor and elbows straighten. Lower yourself back down. Do 11 total.

12am – (1 – 11) + 12 Left/Middle/Right Crunches + Pulse: Lie on your back with your left leg crossed over your right knee, right hand behind your head, left arm out to the side. From here, bring your left knee to meet your right elbow. Do 12 crunches here, then 12 small pulses. Next, go straight up to the middle for 12 crunches and 12 pulses (feet flat on the ground). Last, cross your right leg over the left, left arm behind your head, and crunch elbow to knee for 12 reps, then 12 pulses.

© 2021 Apex Press and Publishing. All Rights Reserved.