Pyramid Workout #1

Pyramid Workout

Pyramid workouts involve completing a workout and increasing either the number of reps or the size of the weights lifted. The benefits of this is that it helps to develop your strength and endurance. This is a great technique for muscle gains and development; but let me remind you ladies that it won’t make you bulky and all incredible Hulk like! This is going to help you really get some strength and definition, and give you some sexy toned and sculpted muscles!

This workout focuses on the former where you should increase the number of reps per set as follows:

  • 1 x hammer curl
  • 1 flat back row
  • 2 x hammer curl
  • 2 flat back row
    • repeat x 8

  • 1 x spider lunge each leg
  • 1 x childs pose
  • 2 x spider lunge each leg
  • 1 x childs pose
    • repeat x 8
  • 1 x shoulder press
  • 1 x deadlift
  • 2 x shoulder
  • 2 x deadlift
    • repeat x 8
  • 1 x pushup
  • 1 downward dog
  • 2 x pushup
  • 1 x downward dog
    • repeat x 8
  • 1 sec left leg butterfly hold
  • 1 sec right leg butterfly hold
  • 2 sec left leg butterfly hold
  • 2 sec right leg butterfly hold
    • repeat x 8
  • 1 x pike up
  • 1 x downward dog
  • 2 x pike up
  • 1 x downward dog
    • repeat x 8

Love Roo xx

Recommended for you

        »  Core Tabata
        »  Total Body Circuit
        »  New Year, New Roo
        »  How To Be Your Own Coach
        »  9th Day of Fitmas




Total Body Circuit

Happy hump day fitfam! It’s time to get your heart rate up! Try out my latest full body circuit to get you sweating!

Do you know, one reason why I started exercising other than to get fit was to help me sleep better, I found that my brain was so tired from trying to keep up with everything that I had done, was doing and still had to do that day, that week or that month and I felt mentally exhausted but my body wasn’t physically tired and it really interrupted my sleep pattern. Don’t get me wrong you need to get a whole work, life / lifestyle balance (diet included) to be on top form but exercising sure does help for getting some quality sleep at the end of the day. End your day with a worked body and mind and you will be getting the right sleep and repair your body needs 🙂 The weekend is in sight now…..keep going!!!!

sporty abdomen of young woman isolated on black background

 

Love Roo xx

Must reads

        »  How to Eat a Healthy Breakfast
        »  Paleo Sausage Stew
        »  Paleo Coconut Cereal Mix
        »  How to Make Raw Chocolate
        »  Meal Planning




Core Tabata

A picture of a muscular female belly over black background

This workout will really help to strengthen your core. It’s really important to remember that your core isn’t just about your abdominals it’s about your back too, to have a stable core you really need to think about both front and back. By improving your core it’s going to help with your strength for all lifting, pushing and pulling exercises and it’s really going to give you stability and balance.

Remember if you want to make this a great workout, take 1 minute rest and then repeat this circuit again until you’ve done it four times!

Love Roo xx

You might also like

        »  Health & Fitness Apps
        »  How to Keep Active At Work
        »  Paleo Sweet Potato & Carrot Fries
        »  Free Nutrition Plan for 3 People!
        »  Christmas Gifts for a Fashionista




12 Days of Fitmas

12 Days of Fitmas

On the 12th Day of Fitmas my PT gave to me:

12th day of fitmas

and ……..

11th day of fitmas 10th day of fitmas 9th day of fitmas 8th Day of Fitmas 7th day of fitmas 6th day of fitmas 5th day of fitmas 4th Day of Fitmas 3rd day of fitmas 2nd day of fitmas 1st day of fitmas - 1 minute plank

Love Roo xx




11th Day Of Fitmas

12 Days of Fitmas

On the 11th Day of Fitmas my PT gave to me:

11th day of fitmas

and…….

10th day of fitmas 9th day of fitmas 8th Day of Fitmas 7th day of fitmas 6th day of fitmas 5th day of fitmas 4th Day of Fitmas 3rd day of fitmas 2nd day of fitmas 1st day of fitmas - 1 minute plank

Love Roo xx




10th Day of Fitmas

12 Days of Fitmas

On the 10th day of Fitmas my PT gave to me:

10th day of fitmas

and………..

9th day of fitmas 8th Day of Fitmas 7th day of fitmas 6th day of fitmas 5th day of fitmas 4th Day of Fitmas 3rd day of fitmas 2nd day of fitmas 1st day of fitmas - 1 minute plank

Love Roo xx




9th Day of Fitmas

12 Days of Fitmas

On the 9th Day of Fitmas my PT gave to me:

9th day of fitmas

and…….

8th Day of Fitmas 7th day of fitmas 6th day of fitmas 5th day of fitmas 4th Day of Fitmas 3rd day of fitmas 2nd day of fitmas 1st day of fitmas - 1 minute plank

Love Roo xx




8th Day of Fitmas

12 Days of Fitmas

On the 8th Day of Fitmas my PT gave to me:

8th Day of Fitmas

and…….

7th day of fitmas 6th day of fitmas 5th day of fitmas 4th Day of Fitmas 3rd day of fitmas 2nd day of fitmas 1st day of fitmas - 1 minute plank

Love Roo xx




7th Day of Fitmas

12 Days of Fitmas

On the 7th Day of Fitmas my PT gave to me:

7th day of fitmas

and ………

6th day of fitmas 5th day of fitmas 4th Day of Fitmas 3rd day of fitmas 2nd day of fitmas 1st day of fitmas - 1 minute plank

Love Roo xx




6th Day of Fitmas

12 Days of Fitmas

On the 6th Day of Fitmas my PT gave to me:

6th day of fitmas

and….

5th day of fitmas 4th Day of Fitmas 3rd day of fitmas 2nd day of fitmas 1st day of fitmas - 1 minute plank

Love Roo xx