Live Lean Workout Tracker Page 26
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30Live Lean
AFTERBURN
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AFTERBURN
Descending Pyramid Training Circuit Workout # 6
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 Stationary Lunge
5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1
A1.
Right Leg Stationary Lunge
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. Explosive Pushups
6-‐‑ 5 -‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1
B2. Spiderman Pushups
6-‐‑ 5 -‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1 45
Note: Perform 6 reps of pushups, then immediately complete 6 spiderman pushups, then immediately
5 reps etc. until you finish 1 rep of each. That’s one set. Rest 45 sec. Repeat one more time. Move to
circuit C..
Exercise
Reps
Rest Set #1 Set #2
C1.
BB Push Press
5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1
C2.
BB Mountain Climbers (grip BB)
5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1
C3.
BB Deadlift
5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1 45
Note: Perform 5 reps of push presses, then immediately complete 5 reps of mountain climbers gripping
barbell, then immediately 5 reps of deadlifts, 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. Burpees
5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1
D2. Reverse Lunge/leg
5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1
Note: Perform 5 reps of burpees, then immediately complete 5 reverse lunges/leg, then immediately 4
reps, etc. until you finish 1 rep of each. That’s one set. You’re done!
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