Pyramid Plyos

20 Minutes, AMRAP

This week’s High Intensity Interval Training includes four different exercises using three different heights of steps! In 20 minutes, I was covered in sweat doing as many rounds as I could of military sit-ups, elevated jump squats, alternating elevated reverse lunge/step-ups and box jumps.

For this program, you’ll need three heights of aerobics steps: short, medium and tall.

Pyramid Plyos - 20 Minutes, AMRAP

Step 1 – Military Sit-Ups

Start standing with your arms out in front of you for balance. Without using your hands, slowly squat down until you are sitting on the floor. Then, use your core to carefully curl back until your back is on the floor while putting your arms straight over your head. Using your abdominals and the momentum of your arms, sit-up and then stand back up without using your hands to push off of the floor. Repeat for 6 reps.

Pyramid Plyos - 20 Minutes, AMRAP

Step 2 – Elevated Jump Squats

Standing on top of the shortest step you build with your body parallel to the step, hop your feet out to the sides landing on the ground. Perform a squat and jump back up to the start position. Perform 8 reps.

Step 3 – Alternating Elevated Reverse Lunge/Step-ups

Next, start by standing on top of your medium step and step down into a reverse lunge. Step back that leg back onto the step and repeat the same thing using the alternate leg. Go back and forth for a total of 20 lunges or 10 on each leg.

Step 4 – Box Jumps

Lastly, with feet about shoulder width apart, squat down and jump onto your highest box or step. Carefully step down after each rep and repeat 12 times.

Repeat as many rounds as you can in 20 minutes, minimizing rest.

To make this more difficult, simply speed up, take no breaks or use a higher step for one or all of the exercises!

FINAL TIP. If you’re finding it difficult to sit up after you come down into the Military Sit-Up, use your hands to give you a little extra help until you are comfortable doing it without hands.

Jessica James is a IFBB Bikini Pro and Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

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