PYRAMID WORKOUT - 30 SECONDS, 45, 60, 45 AND 30
Weights, Stability Ball
30 - Traveling knees tapping the instep
45 - Traveling knees, pulling arms down
60 - 3X knees on top, 2X knees on top and step down
Easy - Up tap and travel
Upper - Shoulder press
Lower - Pelvic tilts on stability ball
Medicine Ball, Weights
30 - Squat pulses jumping after each 4th
45 - Power squat at then end of step
60 - L-step, power squat, L-step, basic
Easy - Basic
Upper - Row
Lower - Calf raises
Weights, Stability Ball
30 - Step touch drawing a rainbow
45 - Shuffle and dribble 1-2-3 and catch
60 - Sit on ball. Bounce and arms up/forward 8 cts., jacks 8cts., step
touch 16 cts.
Easy - Double step touch and ball up/down
Upper - Chest press on ball
Lower - Easy squat back toward stability ball
Weights
30 - Jog the basics
45 - 1X basic, 1X hop turn over the top
60 - Figure 8's
Easy - V-steps
Upper - Arnold arms
Lower - Dips
Medicine Ball, Stability Ball
30 - Rocky horse
45 - Glutes
60 - 2/3 Rocky horse with power glute
Easy - Hamstring curls
Upper - Push ups on stability ball
Lower - Lunge and throw
30 - L-steps with knees up
45 - Hesitation L (stutter L)
60 - Repeater L with 2X jacks
Easy - Mambo (big arms)
Upper - Jab, Punch, Hook, Upper Cut Combination
Lower - Bob and Weave
Abs: Crunches on stability ball, standing obliques (tilt, rotate,
rotate, up), bicycle crunches, back extension on stability ball arms back