Here is this week’s workout. Perform every other day in conjunction with, or in place of, your current workout routine. We are going to use a WOW from a few weeks ago with a different format: pyramids! Set the clock for 15 minutes and let it run.
After the warm up, you will do three exercises one after another. You start with one rep of each, rest as much (or as little) as you need and then do two reps of each, then three and so on on (1, 2, 3, 4, 5, 6, 7) until you get to seven reps of each exercise.
After you reach seven reps, start working your way back down the pyramid (6, 5, 4, 3, 2, 1).
How many can you do in just 11 minutes? Can you make it all the way up and down the pyramid TWICE? If you do, you will have completed 98 pushups, 98 burpees and 98 prisoner squats in 11 minutes. Wow, indeed! If you can, do those last two of each for an even hundred. Why not?
Warm up (30 seconds each with no rest, 3 minutes total):
Perform these exercises back to back as fast as possible. Your rest time is up to you, but keep in mind that you are racing the clock! Start with one of each, then two, and so on following this pattern:
(1-2-3-4-5-6-7-6-5-4-3-2-1). Try to do it twice in 11 minutes.
- Prisoner squats
- Rest as needed after all three exercises completed at current level of pyramid
Cool down: overall body stretching and deep breathing for 1 minute.