Name: Playbook - Amber Cunningham - WEDNESDAY - 10-1 Pyramid Workout 🔥💪
Uploaded: 2023-04-17T13:50:28.692Z
Duration: 25 min
Description: WEDNESDAY - 10-1 Pyramid Workout 🔥💪

10-1 Pyramid Workout includes 10 exercises, starting with 10 reps of the 1st exercise, then 9 reps of the 2nd exercise, 8 reps of the 3rd exercise, and so on. Note down below the slight variation for the last 2 exercises….we couldn’t just do 1 and 2 reps. 😉 

1st exercise - 10 Reps
2nd exercise - 9 Reps
3rd exercise - 8 Reps
4th exercise - 7 Reps
5th exercise. - 6 Reps
6th exercise - 5 Reps
7th exercise - 4 Reps
8th exercise - 3 Reps
9th exercise - 2 Sets of 30 sec each side
10th exercise - 1 min

*Want a good challenge - repeat all of the exercises this time starting at 1 and working your way up to 10. 😅

Have fun!!! 💪

Perform a push up, then press body back bringing your glutes to heels. Return back to a plank position and perform a mt climber knee drive on each side, hop feet back out to starting position and repeat.

Push Up Press Back w/ Mt Climber

Holding dumbbells in each hand, perform a deadlfit, keeping spine straight and hips pushing back, then squeeze your hamstrings and glutes as you stand back up and then perform 2 squats.

Dumbbell Deadlift to 2 Squats

Press both dumbbells straight overhead, then keep one arm up as you press with the other arm. After you complete all the reps on the one side, then switch to the other arm and complete the presses.

Dumbbell Shoulder Press with Static Hold

Lying face down in prone position, place arms overhead. Lift arms and legs off the floor in a narrow Superman, then bring arms back to your sides as your legs widen out. Perform 2 of these sea turtle supermans, then come up into a plank position and perform 2 planks ups. Repeat sea turtles and plank ups for 7 rounds.

Sea Turtles to Plank Up

Holding dumbbells in each hand with a reverse grip, hinge forward with a flat back, row one dumbbell up squeezing the back and hold while you row the other dumbbell up, then alternate lowering back down. Stand tall and perform a bicep curl. Then, repeat the rows and curls for 6 rounds.

DB Bent Over Alternating Row w/ Bicep Curl

In low squat position, take 2 big steps to the right and then perform either a squat jump or squat to toe raise, then squat back down and perform 2 big steps to the left and repeat the squat jump or squat to toe raise. Over and back = 1 rep. Do 5 rounds.

Low Lateral Walking Squat with Jump

Perform 4 narrow tricep push-ups and then perform a burpee up to a low squat. 4 push ups and 1 burpee squat = 1 rep. Complete 4 rounds.

4 Tricep Push Ups to Low Burpee

Begin in plank position with both hands on the dumbbells. Perform a row on each side, then hop up to a squat position and curl weights up. Finish by standing and pressing weights overhead. Repeat for 3 rounds.

Plank Dumbbell Row to Squat Curl & Press

In a quadruped position on all fours, extend one leg out to the side at hip level with foot flexed and hold for 30 seconds on each side. You can extend the opposite arm out to the side for a greater challenge. Do 2 sets of 30 seconds with each leg.

Airplane Hold

Lie on back with hands underneath your hips for support. Engage your core, pulling your belly button into the spine and flutter your legs. Complete for 1 minute.

WEDNESDAY - 10-1 Pyramid Workout 🔥💪

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