Pyramid Intervals

Foundation day with classic cardio moves and core; steady effort on the way up, controlled breathing on the way down.

1. Marching On Spot

   3 sets

   0 reps

   30s rest

2. Jumping Jack

   3 sets

   0 reps

   30s rest

3. High Knee Run

   3 sets

   0 reps

   30s rest

4. Skater

   3 sets

   0 reps

   30s rest

5. Mountain Climber

   3 sets

   0 reps

   30s rest

6. Boxer Shuffle

   3 sets

   0 reps

   30s rest

7. Butt Kicks

   3 sets

   0 reps

   30s rest

8. Elbow To Knee Twists

   3 sets

   0 reps

   30s rest

9. Place Jog

   3 sets

   0 reps

   30s rest

Agility, lateral movement, and core stability in a pyramid interval format.

1. Quick Feet

   3 sets

   0 reps

   30s rest

2. Plank Jack

   3 sets

   0 reps

   30s rest

3. Lateral Bound

   3 sets

   0 reps

   30s rest

4. Transverse Step Up

   3 sets

   0 reps

   30s rest

5. Bear Crawl

   3 sets

   0 reps

   30s rest

6. Skater Hops

   3 sets

   0 reps

   30s rest

7. High Knee Skips

   3 sets

   0 reps

   30s rest

8. Jab. Boxing

   3 sets

   0 reps

   30s rest

9. Shuffle

   3 sets

   0 reps

   30s rest

Jump rope blended with bodyweight cardio and core in a smooth pyramid.

1. Skip Jump Rope

   3 sets

   0 reps

   30s rest

2. Jumping Jack High Knee

   3 sets

   0 reps

   30s rest

3. Side to Side Hop

   3 sets

   0 reps

   30s rest

4. Silent Burpee

   3 sets

   0 reps

   30s rest

5. Front Plank Toe Tap

   3 sets

   0 reps

   30s rest

6. High Knee Run

   3 sets

   0 reps

   30s rest

7. Quick Feet Run

   3 sets

   0 reps

   30s rest

8. Boxing Right Hook

   3 sets

   0 reps

   30s rest

9. Place Jog

   3 sets

   0 reps

   30s rest