Pyramid workout.

[Naomi Miller]

Warm up- Partner walking tag-5 mins.
In pairs, have clients walking as fast as they can to try and tag their partner, if tagged, client must do 2 squat jumps and then chase their partner(walking) to tag them. Continue until time is up.

Workout-Pyramids.
Round 1:
Set up 2 cones per person 20m apart. These will be cone 1 and cone 2.
Starting at cone 1, client does 10 squats, then runs to cone 2 and performs 10 star jumps, run back to cone 1.
Now do 9 squats, run to cone 2, 9 star jumps, run back to cone 1.
8 squats, run, 8 star jumps, etc until you finish up on 1 rep of each exercise.
Send clients out on a 400m run then let them rest 2 mins before starting the next round.

Round 2:
Same format as above but use push ups at cone 1 and squat jumps at cone 2.
400m run when completed pyramid, then 2 mins rest.

Round 3:
Same format as above but use alternating forward or reverse lunges at cone 1 and burpees at cone 2.
400m run when completed pyramid.

Round 4:
Same format but use sit ups or crunches at cone 1 and spiderman plank at cone 2.
400m run followed by a warm down walk and stretches.
Siderman plank- start in a push up position on your toes, keeping back flat, bring left foot to the outside of your left hand and then back down to other foot, repeat on the right side.

This workout can be changed to suit less fitter clients by removing the 400m runs and giving clients more recovery time. You could also do one pyramid starting at 10 and working down to 1, and the next round you could do 1-10.
If you wanted to make each round shorter, you could do the pyramids in 2's, e.g. 10,8,6,4,2.

I hope your clients love this workout as much as mine do once its over!!!

[Kyle]

Thanks Naomi. I will be incorporating this workout next week. Would you mind clarifying what the spiderman planks are?

[Naomi Miller]

Hi Kyle, there is a description of the spiderman plank after round 4,it says siderman plank though instead of spiderman plank, oops sorry.
I have had a bit of a look on u tube for it but cant find the same one that I use, lots of variations of it though.

[Kyle]

Oh yea haha sorry I should have read it better. I know what you mean now thanks

[dsullivan]

This is a great one! I used this routine for my evening boot camp class today. It was a body thrasher--they were EXHAUSTED. Thanks!

David

[robinsg]

I like this. I would suggest replacing the burpees in round 3 for bent over DB rows to work some pulling movements in.

[Naomi Miller]

This is a great one! I used this routine for my evening boot camp class today. It was a body thrasher--they were EXHAUSTED. Thanks!

David

Thanks David,glad you liked it, will be trying yours out shortly, will let you know how it went.

Naomi

[Naomi Miller]

Thanks Garry, good suggestion. I agree, that could be a good variation providing trainer has enough dumbbells for entire class, otherwise you could split the group so you have half at one end doing DB rows while other group are doing the lunges at cone 1.

Naomi

[Kyle]

I ran the first round twice, decreasing by 2 reps and alternating with hill sprints, after my group did their running fitness test yesterday. They were absolutely knackered. Thanks Naomi!

[Naomi Miller]

Nice work Kyle, that sounds like it would have been a taxing workout.
Its great to get feedback and also to see the different variations used.