Pyramid Set – Print Workout Here
Pyramid sets offer a different way to train your muscle endurance, your mental endurance and expand your workout repertoire. With each exercise you’re going to start with a total of 30 reps each, and follow that set with 20 reps, then 10 reps, and then work your way back up to 20 and 30 reps to finish it off. In total, you will be doing 110 reps for each exercise by the time this workout is complete.
What you will need:
- Yourself!
Warm-Up
- Side to side reaches + jumping jacks
Workout
- Slow and low squats – Take your time with this, and either move with me, or at your own count of two down and two up. Keeping your heels in contact with the ground, drop your bum below your knees while you pull your abs in. Keep your chest pointing forward, and use your legs to push your body back up slow and controlled.
Modification: If it bothers your knees to drop your bum past your knees, just take your bum to hip level, just like a normal squat. - Stationary curtsey lunges, left side – With your left leg forward and your feet the same distance apart in length as a regular lunge, take your right leg behind and to the outside of your left front leg. From here, you’re going to go up and down in the lunge slow and controlled.
Modification: If this bothers your knees in any way, do a regular lunge. - Stationary curtsey lunges, right side – Same as above on opposite side.
- Alternating plank walk – In a high plank position with your hands underneath your shoulders and your hips in line with your shoulders, alternate walking your feet up towards the outside of your hands for a big squeeze in your lower ab and side ab area. Be sure to take your time, and focus on the ab squeeze.
Modification: If you cannot keep your hips in line with your shoulders, or your shoulders directly over top of your hands, drop your knees down and continue the alternating by lifting your knee and bringing your foot to the outside of your hands. - Donkey kicks, left side – In a table top position, lift your left leg up and down in a controlled 90 degree angle while pushing through your heel.
- Donkey kicks, right side – Same as above on the opposite side.
**Do each of these exercises all the way through for 30 reps, 20 reps, 10 reps, 20 reps and 30 reps to finish it off.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy,
Ashley Dale Roy
OUCH!!!
Oooo I liked this one. Challenged my balance for sure! Moving down in reps felt so different and then bam right back up to 30:s Shaking by the end… but felt stronger!
Thanks!
This is awesome! So glad you enjoyed the change of workout style and really felt your hard work.
It’s my pleasure Melissa!
thanks for the Easter monday workout!
No problem Sandra! I hope you had a great Easter weekend.
All I have to say is holy shit!!! Legs are still shaking
Hahaha, all I have to say then is AWESOME!
this was a sweet workout, my legs are on fire! Thanks Ashley!
Yay Rufaida! Good work
Whoa! 30 is too many! My legs are so shaky!
That means 30 is perfect!! Awesome work Rita!
I can’t believe you just did that to my ass. Whoa mama!
Haha that sounds kinda dirty Krista! Lol
Finished this one! Definitely got a good sweat going on! I’ve been off for a few days with a very sore deltoid (like couldn’t lift my arm properly) so glad to be back at it! Those alternating plank walks are hard!! I can’t get my leg all the way up to the outside of my hands but I’m sure I’ll still feel it tomorrow!! Thanks Ash!
Oh no sorry to hear that! I hope it wasn’t from our workouts. Email me next time and I’ll send you some stretches. Glad you’re feeling better though and you got a good sweat on. Try those plans walks again after every workout. Just a couple! Excellent an work but more importantly a great stretch!
thank god that’s over! That was hard! lol
Perfecto!
Really Enjoyed this workout. My Legs are jello…
Right on Ash! Thanks for joining me!
this was perfect punishment for the delicious salt and vinegar Miss Vickies that I had beforehand…. :) I’m so thirsty!
Haha oh! Yes that would make you thirsty for sure!
Sweaty Mess…. glad it’s over
Glad it’s over as well …. happy Friday!
Have a wonderful weekend Jen!
Managed to get this one done with a very whiny baby. I think she was sad she wasn’t my “weights” for this one lol.
Haha that’s amazing Mandy! Love hearing that sometimes Charlie is your weight set and she loves it!
Yikes….can’t feel my legs!! Feel good though – had an hour walk and completed this work-out…all before 10:30am
Wow what a kickass day for you already!
WOW super sweaty Saturday morning thanks :)
Perfect! Have a wonderful weekend!
Happy Saturday! Squeezed this in after I woke up. Have a great weekend!
Lovely! Perfect way to start your day!
Counting down was good…back up – not so much! lol
Haha yes I can see that and may have been thinking the same thing lol. Have a great weekend!
Great Saturday workout. I am a sweaty mess but I have to admit feeling great shaky sore but feeling energized to start my afternoon as always thank you Ashley
That’s awesome Dawn! Have a kickass day!
This was definitely a “suck it up Sally” conversation with myself for the entire workout! I was tempted to just do a “diagonal line set” and quit after finishing the 10 reps lol
It is so rewarding when you complete a suck it up sally workout. You rock Kate! Good for you!
Ouch…also had the suck it up Sally talk. Legs are screaming…great for a Saturday. Thanks!
Amazing! So rewarding right?! Glad you sucked it up and can enjoy the rest of your evening feeling pretty damn good about yourself!
So I did the CN Tower Climb yesterday which was a big bum and leg burner….and now this!!!
Oh wow good for you Kyla! I’d love to try that sometime. Great work…your bum will be thanking you!
Going to curl up and die now!
No don’t do that! Go eat a stellar meal and feel awesome for making it through! Lol
done
Sweet! Enjoy the rest of your weekend!
Holy what a sweaty workout! Have a great Sunday Ash:)
Did challenges 8 and 9 back-to-back this morning.
Can someone tell me why?????
Ouch!
I can I can!!! Because you rock!!
What a way to start a Monday! I know this isn’t the workout we’re supposed to do today, but I just mentally couldn’t face AMRAP, so I did this instead. Very wobbly legs!!
At least you worked out! Perfect way to start your week!
Killer way to start the week. :)
Definitely! Awesome work!
done