Pyramid Workout - FULL BODY

Today's workout was a quick, tough one.  I used a pyramid approach which works like this: 

Perform each set of exercises as a superset (back to back without rest).  Start with 10 reps of each exercise and do 1 less rep in each successive superset. I paired up the following exercises using this approach:

• Dumbbell Straight Leg Deadlifts and Dumbbell Rows
• Dumbbell Squats and Rotating Biceps Curls
• Push Ups and Squat Jumps
• Lunges (Right leg forward) and Overhead Dumbbell Triceps Extensions
• Lunges ( Left leg forward) and Overhead Shoulder Presses

I finished up the workout with 100 jumping jacks, 100 high knees, 100 butt kicks, 100 Heismans, and 100 jump ropes all done as quickly as possible with 30 seconds of rest in between each exercise.  

It was a great start to my Saturday.  Try it out and let me know what you think.  Hope you have a great weekend!

Full Body Weights and Plyometrics Supersets

This morning I combined a couple of workouts and must say I was pretty impressed with the outcome.  I super-setted each weightlifting exercise with a plyometric exercise.  I did 4 rounds of each superset .  For the weightlifting exercises, I completed 15 reps for the first two rounds and 10 reps for the last two round. Plyometric moves were done for 20 seconds the first two rounds and 30 seconds the last two rounds.  Here's how I paired up my exercises:

• jump ropes and sumo squats with dumbbell
• high knees and flat bench chest presses
• mountain climbers and dumbbell bent over rows
• jumping jacks and overhead shoulder presses
• plank jacks and zottoman curls
• burpees and dumbbell deadlifts
• jump squats and dumbbell pullovers
• butt kicks and triceps kickbacks

I finished up the workout with 10 minutes on the elliptical and 100 squats with 15 pounds dumbbells.  SUCCESS!