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Moving Mountains

Well...in reality no...because they are big, heavy and built into most landscapes. And I don't think there is a human anywhere on this earth strong enough to move one. But don't let that keep you from trying. If you've come this far, are still following my blogs and know what this expression actually means, you may be doing just that. If you haven't missed reading any of my posts, look forward to them being published and make excuses to skip chores, school or work just to tune in, you are indeed moving mountains. Nothing stops you from being better today than you were yesterday and dedicated to improving your overall health.


As with most of my articles, you know that the title is usually a catch phrase or tag line to lure you in and most often isn't related to the true subject matter. What should also be apparent is the shape of a mountain. A wide bottomed, triangular pyramid that narrows to a peak at the top. In my description, I used a specific word which is the focus of this weeks topic...pyramid.


Are you wondering what pyramids have to do with fitness? Some of you may have answered yes while others that attend my classes or work with me one on one probably already know. Regardless of your answer, I hope you can gain valuable information that enables you to change up your program, improve cardiovascular endurance and muscular strength and smash your fitness goals. So what exactly is pyramid training? Let's find out.


Like I mentioned before, mountains are triangular in composition and wider at the bottom than the top. Using this as a visual, your workouts can take on this shape also. Additionally, they can be done in several ways---cardio, rep, strength or time based. The pyramid format can be done using virtually any exercise you have in your repertoire so no two workouts are exactly the same. However, when creating your own unique workout, I recommend putting the most difficult activities in the first and last slots, but you can make it as challenging as you want by switching the order of exercises around or increasing the length of time or number of reps. This will make sense once you see its design in the sample workouts below.


Workout #1A (rep based-cardio)

5 burpees

10 bicycles 15 squat touches 20 mtn climbers

25 jumping jacks

30 split squat jumps (15 ea side)

25 jumping jacks

20 mtn climbers

15 squat touches

10 bicycles

5 burpees

Workout #1B (rep based-strength)

5 pushups

10 leg lifts

15 triceps dips

20 bicep curls

25 suitcase squats

30 lunges (15 ea side)

25 suitcase squats

20 bicep curls

15 triceps dips

10 leg lifts

5 pushups


Workout #2A (timed-cardio)

10 sec high knees

20 sec side to side lunge

30 sec shadow boxing

40 sec windmills

50 sec speed skaters

60 sec arm circles (30 sec ea direction)

50 sec speed skaters

40 sec windmills

30 sec shadow boxing

20 sec side to side lunge

10 sec high knees

Workout #2B (timed-strength)

10 sec crunches

20 sec plank up and down

30 sec bridge w/march

40 sec concentration curls (L arm)

50 sec T raises

60 sec ball pass

50 sec T raises

40 sec concentration curls (R arm)

30 sec bridge w/march

20 sec plank up and down

10 sec crunches


There you have it folks...along with the freedom to select any of the suggestions and slide them into your own program. Dividing these up into body sections (abs, lower or upper body, for example) is another great way to utilize the versatility of pyramid training and keep workouts fresh. Let those creative juices flow and understand that the above exercises are written for beginning level individuals and can be made easier or progressed as needed. Modifications can be taking the bounce out of a high impact activity such as burpees, high knees or speed skaters while increasing the level of athleticism could mean jumping jacks become star jacks or squat touches become box jumps. The choice is yours, the possibilities... endless...so get up, get out, and get moving those mountains!



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