thoughts on a pyrmaid routine
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jamiek917
Posts: 610 Member
anyone have a good calisthenics pyramid routine? ive been lifting a lot heavier lately, but im looking to switch some things up maybe 1x-2x a week. i cant do pull ups without some weight assistance, so thats out :-( let me know how the below routine sounds- or if you have any better ideas. thanks!
i was debating something like:
25 jumping jacks
5 push ups
5 lunges (each leg)
5 body weight squats
5 dips (since im not going to use machines, ill likely use the weight bench)
5 step ups on the weight bench (each leg)
5 sit ups
25 jumping jacks
10 of each
25 jumping jacks
15 of each (when i build back up in things like push ups, ill increase the pyramid)
25 jumping jacks
10 of each
25 jumping jacks
5 of each
i was debating something like:
25 jumping jacks
5 push ups
5 lunges (each leg)
5 body weight squats
5 dips (since im not going to use machines, ill likely use the weight bench)
5 step ups on the weight bench (each leg)
5 sit ups
25 jumping jacks
10 of each
25 jumping jacks
15 of each (when i build back up in things like push ups, ill increase the pyramid)
25 jumping jacks
10 of each
25 jumping jacks
5 of each
0
Replies
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What are your goals?0
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If you do 5 jumping jacks, and then sign me up to do 5 jacking jacks, you'll get one of my jumping jacks. Then If I sign someone up for 5 jumping jacks, I'll get one of their jumping jacks and you'll get one of the jumping jacks. If we keep signing people up we will have residual jumping jacks infinitely and we'll be in shape in no time!0
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If you do 5 jumping jacks, and then sign me up to do 5 jacking jacks, you'll get one of my jumping jacks. Then If I sign someone up for 5 jumping jacks, I'll get one of their jumping jacks and you'll get one of the jumping jacks. If we keep signing people up we will have residual jumping jacks infinitely and we'll be in shape in no time!
^ win.0 -
lose fat and gain lean muscle. from where my weight is now- i have 27-33 lbs to lose... but realistically, if i got to a size 8 (im a 12) and only lost 10 lbs i wouldnt care.0
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What is your lifting routine?0
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What is your lifting routine?
about 6-7 weeks ago, i increased the intensity and frequency. i lift 4x a week, and do upper / lower body splits.
example (the days vary each week according to my shift work schedule): (sorry for the details)
Monday- 10 min warmup run, 30-45 min lower body (2-3 sets of each exercise, at least 1 set at a weight where i can only push out 6-8 reps). typical exercises are linear leg press, squats (goblet squats as of recently. i work out at planet fitness so there are no heavy weights, and i try to avoid the smith machine lately). lunges, step ups, leg extenstions, leg curls, something hip ab/adductor, sometimes calf raises). diary has specifics. i mix up the order and the exercises almost every workout.
Tuesday- 10 min warmup run, 40-50min of upper body (vary a ton of workouts- my diary has the specifics)
Wed- 40-60min cardio + 10-15 min of abs
Thurs- rest
then repeat!0 -
Given your goals my thoughts are that your focus should be on your weight training program and how to improve it since that's likely to have a substantially greater effect vs how you arrange your jumping jacks/etc.
I don't mean to say that your idea of doing those exercises is necessarily bad, it's just that the contribution that it will make to your body composition will be quite a bit secondary to your weight program+diet.0 -
perfect- thank you0
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