Name: Playbook - Heather Watkins - 30 min Pyramid Style (Legs/Core focused)
Uploaded: 2024-04-23T23:11:47.196Z
Duration: 25 min
Description: 30 min Pyramid Style (Legs/Core focused)

Kali

On the first round, you’ll complete 20 reps of each move.. 

then 15/16 reps of each, then 10 reps and continue to increase by 5 for the next couple rounds until you complete 20 reps each again. 

Do this for time - let’s see how quickly you can complete it!

- Get into a half squat position with your thigh parallel to the floor. 

- Keep your arms extended in front of you. 

- Take a step to the side with the left leg trying to lift your hips and body as little as possible. 

- Pull the right leg to the left leg

- Then do a squat jump

- Then back to the start position.

Double lateral squat walk w/ a jump

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Alternating Crossover Reach

-The spider crunch is a core exercise that begins in a straight-arm plank position and involves raising one knee toward your same-side elbow to target the obliques. 

-It is similar to a mountain climber, but with the knees out wider. It can be performed for time or reps as bodyweight ab training or conditioning.

Spider crunch

Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise.

Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.

As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.

As you land, maintain a balanced foot position. Your forward knee should be over your forward foot and not beyond. Attempt to land softly on the forward mid-foot and let your heel come in contact with the ground. Avoid remaining on the toes of the forward foot. Keep your hips back and allow your hips and knees to bend deeply to absorb the landing. Don't lock your knees.

Drop to a deep lunge position as you prepare to start the next jump lunge.

Alternating lunge jumps

Giant Circuit:

30 min Pyramid Style (Legs/Core focused)

Becky

I worked up a sweat & legs are now jello! Thank you for this!

Miranda Banken

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No weights in this hotel gym 🙄 but this was perfect to pair with a cardio machine!

30 min Pyramid Style (Legs/Core focused)

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