This week’s WOW is a bodyweight pyramid!

Start with 5 reps of each exercise. Increase the number of reps by 5 until you reach 25 reps of each. Take a 30-60 second break, and begin working your way back down the pyramid starting with 20 reps of each and all the way down to 5 reps.

GOAL: Complete the entire pyramid in under 15 minutes! 

 

5 Squat thrusts
5 180 jump squats
5 Mountain climber
10 Squat thrusts
10 180 jump squats
10 Mountain climber
15 Squat thrusts
15 180 jump squats
15 Mountain climber
20 Squat thrusts
20 180 jump squats
20 Mountain climber
25 Squat thrusts
25 180 jump squats
25 Mountain climber
20 Squat thrusts
20 180 jump squats
20 Mountain climber
15 Squat thrusts
15 180 jump squats
15 Mountain climber
10 Squat thrusts
10 180 jump squats
10 Mountain climber
5 Squat thrusts
5 180 jump squats
5 Mountain climber

Exercise Guide / How To

Squat thrust: Stand with feet shoulder width apart. Lower your body into a squat position, and place your hands on the floor in front of you. Kick your feet back so you are in high plank position. Jump feet wide back to squat position and stand.

180 degree jump squat: Standing feet shoulder width apart, send your hips back and bend the knees like you’re sitting in a chair. Keep your core engaged and chest lifted, then jump up, turning left and 180 degrees to face the opposite side. Land softly into a squat, then jump up turning right and 180 degrees to return to your start position. Every jump is one rep. 

Mountain climber: In high plank position, drive one knee towards the chest. Extend the leg back to start position while simultaneously driving the other leg towards the chest. Right + left is one rep.

 

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