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  • The Pyramid Workout Circuit Training Program for Rapid Fat Burning

    Enviado por

    Marc Scanlon
    74 visualizações4 páginas
    The pyramid workout is a circuit training program that progressively increases the number of repetitions of exercises as the workout continues, forming a pyramid shape. It involves completing a circuit of exercises like pushups, lunges, dips, curls, shoulder presses, and squats, with the number of reps determined by the level of the pyramid. The goal is to climb one side of the pyramid by increasing reps as the levels progress, then descend back down the other side within 20 minutes to perform a challenging full-body and cardiovascular workout that burns fat.

    Descrição original:

    workout

    Título original

    Pyramid Work Out

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    The pyramid workout is a circuit training program that progressively increases the number of repetitions of exercises as the workout continues, forming a pyramid shape. It involves completing a circuit of exercises like pushups, lunges, dips, curls, shoulder presses, and squats, with the number of reps determined by the level of the pyramid. The goal is to climb one side of the pyramid by increasing reps as the levels progress, then descend back down the other side within 20 minutes to perform a challenging full-body and cardiovascular workout that burns fat.

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    © All Rights Reserved
    Baixe no formato PDF, TXT ou leia online no Scribd
    Sinalizar o conteúdo como inadequado
    74 visualizações4 páginas

    The Pyramid Workout Circuit Training Program for Rapid Fat Burning

    Enviado por

    Marc Scanlon
    The pyramid workout is a circuit training program that progressively increases the number of repetitions of exercises as the workout continues, forming a pyramid shape. It involves completing a circuit of exercises like pushups, lunges, dips, curls, shoulder presses, and squats, with the number of reps determined by the level of the pyramid. The goal is to climb one side of the pyramid by increasing reps as the levels progress, then descend back down the other side within 20 minutes to perform a challenging full-body and cardiovascular workout that burns fat.

    Direitos autorais:

    © All Rights Reserved
    Baixe no formato PDF, TXT ou leia online no Scribd
    Sinalizar o conteúdo como inadequado
    de 4

    ThePyramidWorkout

    The pyramid workout is a strategic form of circuit training that is designed to be


    progressivelychallenginginbothmuscularandcardiovascularelements.
    Simpleindesign,thoughcomplexinitsbenefitsthisprogramwilldeliverbigresults
    forjustasmallinvestmentoftimeandwillraisemetabolismtonewheightstoaidin
    rapidfatburning.
    HeresHowItWorks

    Thepyramidworksasamultiplierofthemovementschosenforthecircuit,inthis
    case:
    Pushupsx2
    Lungesx2
    Bench/chairdips(fortriceps)x3
    DumbellCurlsx3
    ShoulderPressx3
    Abdominalscurlsx4
    Squatsx4
    The number after each of these exercises tells you the base number of reps that
    must be completed and this will be multiplied by the layer of the pyramid (dont
    worry,thiswillbecomeclearer).

    Belowyoucanseethepyramidwithitsmultipliernumbers.
    Itrunsx1,x2,x3,x4,x5tothetopofthepyramidthenx5,x4,x3,x2,x1backdown
    theotherside.
    Simplytakeyourexercisesandmultiplytheirrepsbythelayeronthepyramidtotell
    youwhateachcircuitentails.
    So

    X5

    X5

    X4

    X3

    X2

    X1

    Onlevel1ofthepyramidyoulldo

    Pushupsx2
    Lungesx2
    Bench/chairdips(fortriceps)x3
    DumbellCurlsx3
    ShoulderPressx3
    Abdominalscurlsx4
    Squatsx4

    X4
    X3
    X2
    X1

    Onlevel2ofthepyramidyoulldo

    Pushupsx4
    Lungesx4
    Bench/chairdips(fortriceps)x6
    DumbellCurlsx6
    ShoulderPressx6
    Abdominalscurlsx8
    Squatsx8

    Onlevel3ofthepyramidyoulldo

    Pushupsx6
    Lungesx6
    Bench/chairdips(fortriceps)x9
    DumbellCurlsx9
    ShoulderPressx9
    Abdominalscurlsx12
    Squatsx12

    Onlevel4ofthepyramidyoulldo
    Pushups8
    Lungesx8
    Bench/chairdips(fortriceps)x12
    DumbellCurlsx12
    ShoulderPressx12
    Abdominalscurlsx16
    Squatsx16

    Onlevel5ofthepyramidyoulldo
    Pushups10
    Lungesx10
    Bench/chairdips(fortriceps)x15
    DumbellCurlsx15
    ShoulderPressx15
    Abdominalscurlsx20
    Squatsx20

    Thenofcourse,youhavetodescendtheotherside!

    Onpaperitdoesntlooklikemuchbutinrealityitcanbeafairbitofwork.

    Abouttimings
    Thereare2waystousethisprogram.
    Onewayisforabsolutetime.
    Youarenottospendlongerthan20minutesontheprogram.Setyourstopwatch
    andtrytoclimbonesideofthepyramidanddescendtheotherin20minutes.Ifyou
    cantthenmakeanoteofhowmanylayersyoucompleteinthe20minutesanduse
    thisasatargetforyournextworkout.
    IfyouCANclimbanddescendbothsidesthenconsiderincreasingtheloadsyouuse
    fortheworkoutandthenworkonrecordingandbeatingyourtotaltimeforascent
    anddescentofthepyramid.
    Thisisaboutworkinghard.Recordyourtimesandbeatthemateachworkoutand
    youllhaveapowerfulfatburningworkoutatyourdisposal.
    Enjoy!

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