This workout challenges you to give your best. It’s a great total body workout. The first pyramid kills your thighs and keeps the heart rate really high all the time. The second pyramid will make your shoulders cry and the heart rate will be high again. The first exercise of the second part is a great endurance exercise and trains total body if you use a little heavier dumbbells.
For new readers: we work out for a long time and the workout below is not appropriate for beginners. I advise you to try the 90 day program first, level 2. Keep training with these workouts while they get easy for you. After that, continue with level 3. In the end of the program, you will have 6 months training experience. Then, it’s time for you to try
Rumfit challenge. The list with all workouts is here.
You want to tone your body or to loose weight? You have to combine regular workouts, you can’t tone with workouts only. Because, fat doesn’t tone and doesn’t turn in to muscles. Fat could only be burned and it will happen if you eat the right amount of food for you.
Pyramid 1 – decreasing-increasing
2 exercises are alternating. Start with 100 reps of the first exercise and decrease it with 10 reps every other round. The second one starts with 1 rep and increases with 1 rep. Total 10 rounds.
100 Frog clap
1 Bulgarian split squat – every leg
90 Frog clap
2 Bulgarian split squat – every leg
10 Frog clap
10 Bulgarian split squat – every leg
Pyramid 2 – decreasing
2 exercises are alternating. Start with 10 reps for the first exercise and every other round, do 1 rep less. The second exercises starts with 100 reps and decrease it with 10 reps every other round. 6 rounds
10 Dive bomber
100 Upright frog clap 🙂
9 Dive bomber
90 Upright frog clap
5 Dive bomber
50 Upright frog clap
II part – pyramid
20 Combo – ALT renegade row + jump to squat + bicep curl + press up
15 Elbow hip thrust – doubles
10 V sit supinated feet
15 Elbow hip thrust doubles
I part: 26:14
II part: 10:00