Time Bomb Pyramid Workout

After seeing Jess Twomey’s Circle of Trust workout last month, Emma Nunn was hit by a moment of inspiration causing her to come up with this workout. Thanks for sharing Emma!

Count Down Count Up

Time: 60 minutes

Each of the drills below take just under 5 minutes to complete. Do a  5 minute warm up and a 10 minute cool down and allow just 30 seconds between each circuit.

Do all 4 drills twice.

Drill 1 – Legs 

• 60 sec squat hold
• 45 sec alternate lunges
• 30 sec lily pad squats
• 15 sec jump squats
• 30 sec lily pad squats
• 45 sec alt lunges
• 60 sec squat hold

Lily Pad Squats: Like a frog really. Squat then you tap the floor between your legs jump up and turn 180 degrees, repeat and jump the way you came so you don’t get dizzy… Pair it up by doing high 5’s when you meet face to face again.

Drill 2 – Arms

• 60 sec lat raise
• 45 sec tricep dips
• 30 sec press up
• 15 sec bicep curl
• 30 sec press up
• 45 sec tricep dip
• 60 sec front raise

Drill 3 – Cardio 

• 60 sec skipping
• 45 sec jumping jacks
• 30 sec high knees
• 15 sec jump squats
• 30 sec high knees
• 45 sec jumping jacks
• 60 sec skipping

Drill 4 – Core 

• 60 sec plank
• 45 sec right side plank
• 30 sec mountain climbers
• 15 sec v sit
• 30 sec mountain
• 45 sec left side plank
• 60 sec plank

About Emma

I’m a personal trainer down in the far reaches of Falmouth, Cornwall, UK. My passion is in the camaraderie of group workouts, and with my boot camps reaching over 60 people, I know that there’s a much better chance of success if we stand together (and hobble away after). My workout’s are not for the feint hearted, and definitely not for the client with the excuses.

###

Portland Meet Up

Due to everyone being busy with life, I have moved the date of the Portland meet up to Saturday 28th June. It would be fantastic to meet you if you are local and help answer any questions you have about running a bootcamp. Reserve your spot here.

A San Fransisco meet up will also be announced in the coming weeks for July.

P.S. I’ve had a couple of emails this week from people asking if Tyres and Ropes is still available. It is, you can grab it here.

###

Image: Fabiola Medeiros (CC)

Kyle Wood

Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.