Live Lean Workout Tracker (Page 21 of 30) in pdf

Live Lean

AFTERBURN

Descending Pyramid Training Circuit Workout # 1

Note: This is a descending pyramid workout where you’ll be completing sets using a descending

number of reps. For example, you’ll perform 5 reps with your left leg, then 5 reps with your right leg,

then immediately do 4 reps with your left leg, then 4 reps with your right leg, and so on until you

ﬁnish 1 rep per leg. A fter the pyramid is complete, you’d get a rest.

Exercise

Reps

Rest

Set #1 Set #2 Set #3

A1.

Left Leg Forward Lunges

5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1

A1.

Right Leg Forward Lunges

5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1 45

Note: Perform 5 reps with your left leg, then 5 reps with your right leg, then immediately 4 reps with

your left leg, then 4 reps with your right leg, and so on until you ﬁnish 1 rep per leg. Rest 45 seconds

after your third set. Then move on to circuit B..

Exercise

Reps

Rest Set #1 Set #2

B1. Hand Walkouts

6-‐‑ 5 -‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1

B2. Pushups

6-‐‑ 5 -‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1 45

Note: Perform 6 reps of Hand Walkouts, then immediately complete 6 pushups, then immediately 5

reps of Hand Walkouts, then immediately 5 reps of pushups, etc. until you ﬁnish 1 rep of each. That’s

one set. Rest 45 sec and repeat one more time, then move on to circuit C..

Exercise

Reps

Rest Set #1 Set #2

C1.

DB Deadlift

5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1

C2.

DB Bicep Curl (simultaneously)

5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1

C3.

DB Shoulder Press

5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1 45

Note: Perform 5 reps of deadlifts, then immediately complete 5 bicep curls, then immediately 5 reps of

shoulder press, then immediately 4 reps, etc. until you ﬁnish 1 rep of each. That’s one set. Rest 45 sec

and repeat one more time, then move on to circuit D..

Exercise

Reps

Rest Set #1

D1. Jump Squats

7-‐‑ 6 -‐‑ 5 -‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1

D2. Jump Lunges

7-‐‑ 6 -‐‑ 5 -‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1

Note: Perform 7 reps of Jump Squats, then immediately complete 7 Jump Lunges, then immediately 6

reps of Jump Squats, then immediately 6 reps of Jump Lunges, etc. until you ﬁnish 1 rep of each. That’s

one set. You’re done!

Live Lean Workout Tracker Page 21

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