Can you do 150 reps of each of these exercises?
Give it a go!
This pyramid workout is a great way to intensify strength exercises. Start with many reps and reduce down as you move through the sets. Here’s this week’s workout.
Start with a five-minute cardio warm-up, then do 50 reps of exercise one before moving on to the next one. The 50 reps don’t need to be in one set; you can break it up into as many sets as you need. Once you’ve finished, do 40 of each, then 30 and so on. That’s 150 reps of each exercise in total.
Start with a five-minute cardio warm-up, then do 50 reps of exercise one before moving on to the next one. The 50 reps don’t need to be in one set; you can break it up into as many sets as you need. Once you’ve finished, do 40 of each, then 30 and so on. That’s 150 reps of each exercise in total.
1. Jack-knives
Why? These challenge you to maintain good posture.
How? Crouch on all fours in front of a ball. Place one shin on the ball, then the other. Engage your core and roll the ball in, bringing your knees towards your chest (pictured). Pause and roll it back until your body is straight again. When you feel more confident, start with the ball lower down your shins and then with it on your feet.
2. Kettlebell swings
Why? Coordinates different parts of the body.
How? Stand with feet hip-width apart or slightly wider. Place the kettlebell between your legs, behind your heels. Squat down, push your hips back, inhale and reach for the weight. Push the hips forward and up to start the swing. When the weight reaches head height, exhale and perform a controlled freefall by squatting. Swing back up and into your next rep. Keep your back straight, push the hips through and keep the arms relaxed.
3. Swiss ball sit-ups
Why? The curve of the ball allows for deeper core work.
How? Sit on a ball and lower your upper body back until it is horizontal and the small of your lower back is on the ball. Your back should be slightly hyper-extended. Draw your chin to your chest, exhale and curl up through your mid-section. Stop just before you reach upright. Slowly lower and repeat. Don’t bounce off the ball, rest on the ball between reps or reach fully upright.
4. Walking lunges
Why? The best exercise for a toned, strong butt.
How? Stand with feet shoulder-width apart and imagine you are standing on train tracks. Step forward with your left foot along the left train track. Land lightly and sink your right knee towards the ground. Keep your left knee over the ankle. Descend your back knee to a point a few centimetres off the ground, then push off, swing your right leg past your left and land it out in front, ready for another lunge. Start with 25 reps each leg (50 in total).
5. Box jumps
Why? Jumping adds power to your workout and gets the heart rate up.
How? Stand 30cm back from but facing a small platform or step. Perform a partial squat, then jump, driving your arms up, and land with control on the platform. Step off and repeat. Start with a low platform and keep your abdominals braced throughout. An uncontrolled extension of your back on take-off can cause injury.
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