Jul. 14

Cardio & Leg Pyramid (HautePNK edition)

Category > Fitness

Pyramid training is a method of strength training in which you start with a lighter weight for a higher number of repetitions and, for each set, you increase the weight and decrease the repetitions.

By starting light, you give your muscles, joints and connective tissue a chance to warm up, getting your body ready for more challenging weight. Also, by gradually increasing the weight, you can effectively overload the muscles, exhausting the muscle fibers to create an intense and effective routine.

The reason the title of this blog post is succeeded by “(HautePNK edition)” is because my pyramids aren’t for building muscle mass. I use the principal of them because pyramid programs have a warm up, max out, and a cool down built into it, making it a very healthy way to exercise.

Record your time for each Pyramid to track your progress.

Cardio Pyramid

  • 20 High Knees
  • 40 Butt Kicks
  • 80 Jumping Jacks
  • 100 seconds running in place
  • 80 Jumping Jacks
  • 40 Butt Kicks
  • 20 High Knees

Leg Pyramid

  • 15 Squats
  • 30 Split Lunges
  • 45 Toe touches
  • 60 Jumping Jacks
  • 45 Toe Touches
  • 30 Split Lunges
  • 15 Squats

 

Don’t forget to do a cool down stretch! You can use any interval timer to time your progress, the one I use is a Gymboss.

xxxo

9 comments
ReZamp
ReZamp

Im grateful for the article post.Really looking forward to read more. Awesome.

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Sydney Tree Company

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solar savings

I am a newbie and your success is very much an inspiration for me.

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foot pain

This posting is marvelous and what a fantastic research that you have done. It has helped me a lot. thank you very much.

Medical-ELearning
Medical-ELearning

Thank you so much for these tips. Pictures helped as well in showing proper position.

Nicole
Nicole

I'm kind of confused as you mention weights in the beginning but I don't see that you used them, do you use weights in this set of exercises?

AndreaEversole
AndreaEversole

I have been reading your blog for few days now and I love it! I am a runner but never did anything else, your blog has inspired me to try being more healthier. I am starting this routine above today, do you have any recommendations, if I should do it on separate day when I am not running or before or after running?

hautepnk
hautepnk moderator

 @AndreaEversole Eeeek - I am so excited to read this! I rarely pair a cardio day with a circuits/weight day unless I've been too busy and missed out on the week OR if I am trying to lean out/trim down (ex. After Christmas dinner). Otherwise, I would do these on separate days. If you're new to weights, go easy and listen to your bodies response so that you don't get too sore for your next day running. Hope this helps, always feel free to reach out if you have any questions - I'm really excited for you. Check back this week because I have an Abs routine and circuit post coming :)