Let's Build a Pyramid

Session 12

Wednesday August 1, 2012 5:30 AM

Week 3

Warm-up
Stretch

Burpee Descend Pyramid/Push up Ascend Pyramid
10 Burpees
1 Push up
9 Burpee
2 Push Ups
8 Burpees
3 Push Ups
7 Burpees
4 Push Ups
6 Burpees
5 Push Ups
5 Burpees
6 Push Ups
4 Burpees
7 Push Ups
3 Burpees
8 Push Ups
2 Burpees
9 Push ups
1 Burpee
10 Push Ups

Rest

Pyramid/Ladder: Ascend up on the number of reps by 2 of each following exercise as shown below.
Plank Poppers - Plank Hop Center, Side, Center, Side, Center - 1 Set
Prisoner Squat
Opposite Hand Opposite Leg raise
Spiderman Plank 
Exercise
2 reps of each of the 4 exercises, and 30 seconds rest
4 reps of each and 30 second rest
6 reps of each and 30 second rest
8 reps of each and 30 second rest
10 reps of each and 30 second rest
12 reps of each and 30 second rest
14 reps of each and 30 second rest
Rest
ABS 30 secs work
in and outs
sit up bicycle
sit up bicycle reverse