I was hoping Kelly would have her Lower Body Pyramid up this morning. I went ahead with Cardio and when I was done the pyramid workout was up so I did it too. Long workout today, but tomorrow will be short because I will be going to ladies game day and brunch in the morning.
I started with Lite Rev'd Up Rumble mish mosh Extreme #1 main with calorie crush twice, once at the start and once at the end, 57 minutes, 425 calories, met 8, heart rate average 134, max 158, 5,454 steps.
I then did Coffey Fit Raw lower body pyramid (ascending) , 40 minutes, met 6.0, 212 calories, heart rate 107 average, max 124, 570 steps. Total time was 97 minutes, calories burned 637. I really liked the Rev'd Rumble workout. It is really pretty easy for the main workout. I tried to ramp it up a bit. It is nice that it is all low impact (except the calorie crush)
Raw Lower Body Pyramid I am glad I stuck with Kellys weights with this. I am sure I will feel it later.
3 sets dumbbells kelly uses 12,15, and 20#
These are done each exercise is repeated through the pyramid 3 times and no rest timed at 30 seconds each set The warm up is short and does the moves without weights There are breaks at the end of each exercise grouping. Still not long.
Squats each pyramid 3 times
12# dbs 15,16,16 reps
15# dbs 13,16,15 reps
20# dbs 11,13,13 reps
break
lunges each pyramid 3 times alternating
12# dbs 12,12,10 reps
15# dbs 12,12,10 reps
20# dbs 11,13,13 reps
break
suitcase deadlifts
12# dbs 10,8,9 reps
15# dbs 8,9,8 reps
20# dbs 8,8,8 reps
break
sumo dead (plie )
uses 1 db
12# db 12,12,12 reps
15# db 11,11,11
20# db 8,10,10
break
reverse lunge alternating
12# dbs 12,10,10 reps
15# dbs 10,10,10 reps
20# db 10,8,8 reps
