Exercising the bodies and minds
October 10, 2018
Steel Magnolias BB
October 10, 2018

Pyramid Arms and Abs

  • When: 10/10/2018
  • Q: Dragster
  • Pax: Legal Eagle, Shears

I woke up to rain (Thanks Michael!) and I was not looking forward to a wet workout but I drug myself out of the house. I decided we’d be a little rebellious this morning and return to our ‘still roped off’ awning area to avoid having to stand in the rain for 45 mins. 2 PAX were brave enough to join me for an arm pyramid workout with ab blast intermissions.

Warm Up
8 push ups
Rest/shake out
16 push ups

The Thang

Pyramid #1 – shoulders
16 front raises
16 side raises
16 shoulder press
16 side raises
16 front raises

Abs – Round #1 (60 secs each)
– bent knee crunches
– reverse crunches
– Russian twist

Pyramid #2 – biceps
16 hammer curls
16 bicep front extensions
16 bicep side extensions
16 bicep front extensions
16 hammer curls

Abs – round #2 (60 secs)
– in and outside
– deadbug
– heel touches

Pyramid #3 – triceps
16 tricep push downs
16 kickbacks
16 overhead extensions
16 kickbacks
16 tricep push downs

Abs – round #3 (60 secs)
– arms up crunch
– flutter kicks
– plabk dips

Pyramid #4 – chest
16 chest press
16 chest flys
16 overhead extensions

Abs – round #4 (60 secs)
– sit ups
– right side crunch
– left side crunch

Finale
16 curl to press
30 secs squatted db punches
20/20 little arm circles

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