Push-Up Pyramid (Beginner-Advanced)

A quick and tough chest, triceps, shoulders, and core workout, using the best take anywhere exercise!

The goal of this is to try to complete it all in one go.  Try to complete the set using traditional push-ups (keeping your hands under your shoulders and bending your arms to at least 90 degrees).  Modify if needed.  Try not to put your hips on the ground until you are finished!
 
-Push-ups x1
-Hold the top of the Push-up x5 seconds
-Push-up x2
-Hold the top of the Push-up x5 seconds
-Push-ups x3
-Hold the top of the Push-up x5 seconds
 -Push-ups x4
-Hold the top of the Push-up x5 seconds
-Push-ups x5
-Hold the top of the Push-up x5 seconds
-Push-ups x6
-Hold the top of the Push-up x5 seconds
-Push-ups x7
-Hold the top of the Push-up x5 seconds
-Push-ups x8
-Hold the top of the Push-up x5 seconds
-Push-ups x9
-Hold the top of the Push-up x5 seconds
-Push-ups x10

Once you get to the top of the pyramid, try to make all the way back down!

Beginner modification: Do push-ups either from the knees or with hands elevated.
**The higher your hands are (i.e. a wall, a bench, etc...) the easier the push-up becomes.

Advanced modification:  Feet elevated!  The higher your feet, the more challenging it becomes!

Good Luck!

Quick Workout! 15 minutes, All Levels January 2013

A good workout if pressed for time.


Warm-up:
 a. 100 jumping Jacks

Instructions:  Set a timer for 12 minutes.  Complete as many rounds as possible in that 12 mins.

Circuit A x 12 mins:
a. Push-ups x10

b. Squats x10

c. Mountain Climbers x20

d. Reverse Lunges x10 each leg 


**Advanced**
To make this workout more challenging:

a. Clap Push-ups x10

b. Jump Squats x10

c. Mountain Climbers x20

d. Jump Lunges x10 each leg


Good Luck!

Conditioning Workouts, All Levels - January 2013

Conditioning Workout 1

Warm up – 1 mile walk or jog

Complete the following circuit as quickly as possible...one time through.

100 High knees, alt (50 reps each side)

90 Mountain climbers (45 reps each side)

80 Crunches

70 Jumping jacks

60 Step ups onto box or bench, alt legs (30 reps each side)

50 Incline push ups, hands on box or bench and feet on ground

40 Lunges, alt legs (20 reps each side)

30 Tricep dips

20 Burpees

10 X 10 sec Sprints

Conditioning Workout 2

Warm up – 1 mile walk or jog

Do the following set 4 times as quickly as possible…

10 Pull ups (modification:  10 body rows using suspension trainer)

10 Squat jumps

0.25 mile run - 2% incline, speed of choice

Rest 30s - 1 min before starting next round.

Intermediate/Advanced Workout - November 14, 2012

4 Rounds of the following circuit as quickly as possible…

1. Jump rope X 100 – 200 – 300 – 400
2. Bear crawls X 40 steps out and 40 steps back - 30 steps out, 30 steps back - 20 steps out, 20 steps back - 10 out and back
3. Walking lunges X 40 - 30 - 20 - 10
4. Pull ups X 5

Core Set X 3

1. V-ups X 15
2. Oblique v-ups X 15 each side
3. Plank w/ toe taps X 15 each side
4. Side plank hip dips X 15 each side

Intermediate/Advanced Workout - November 7, 2012

3 rounds per set.

Round 1 = 1.5 mins per exercise

Round 2 = 1 min per exercise

Round 3 = 30 secs per exercise

Set A:

1. DB chest press
2. (R1) traditional push ups – (R2) triangle push ups – (R3) handstand push ups, modified

 Set B:

1. Pull ups or if pull up bar is not up yet, then do band rows
2. DB back flies

 Set C:

1. Treadmill – 5% incline, speed of choice
2. DB step ups

 Set D:

1. MB half moon slams
2. Spiderman knees w/ ft on MB (mod: spiderman knees w/ hands on MB or spiderman knees w/ ft and hands on floor)

 Set E:

1. Spin bike – out of seat
2. KB squat walks

Intermediate/Advanced Workout - October 3, 2012

Warm up:  jog from side parking lot, up hill and back into back parking lot

Set A X 3 mins:

R1 - Big band partner sprints

R2 – Big band partner backpedals

**25 push ups**

Set B X 3 mins:

Walking lunges to cone – sprint to start

**25 push ups, feet on curb**

Set C X 3 mins:

DB traveling burpees to cone – backwards bear crawl to start

**25 push ups, spiderman**

Set D X 3 mins:

Mini band traveling ice skaters to cone – mini band shuffle to start

**25 push ups, kickacross**

Intermediate/Advanced Workout - September 12, 2012

Warm Up:

Squat thrusts – 1 min

+ push up – 1 min

+touchback – 1 min

+squat jack – 1 min

+tuck jump – 1 min

+plank hold, 10 secs hold – 1 min

+side plank hold, 10 secs hold each side – 1 min

Set A X 1:

• Jump rope – 2 mins
• MB throw – sprint – 3 push ups on MB – 2 mins
• Squat walks – 2 mins

Set B X 1:

• Jump rope – 2 mins
• MB throw – sprint – 3 burpees on MB – 2 mins
• Walking lunges – 2 mins

Set C X 3 mins:

• DB curl to press – 10 reps
• DB back flies – 10 reps

Set D X 3 mins:

• Band chest flies – 10 reps
• Tricep push up to traditional push up – 3 times on each side (6 reps of push ups on each side)

Set E X 3 mins:

• V-ups to barrel roll to superman back extension– 6 reps
• Thread the needle – 10 reps each side