Pyramid Workout: Legs
Pyramid Workout: Legs
We started with a pyramid workout for chest and back, and now we are graduating to the legs.
Just like with the chest and back exercises, with each exercise below, you will start with 10 reps and then decrease to nine reps, followed by eight, seven, six, all the way to one. Once you get to one rep, you’ll increase all the way back to ten, stacking the reps on top of one another.
As you decrease your reps, you’ll increase your weight. You should be at the heaviest weight, truly challenging yourself on reps 1-4.
- Focus: Hamstrings, Quads, and Glutes
- Time: 1 hour
- Warm Up: Five minutes of cardio
Here are the three exercises to focus on for the legs:
Dead Lifts
- Equipment: Dumbbells
- Reps: Pyramid (10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10)
- Weight: Females: up to 35 lbs.; Males: up to 50 lbs.
- Tips & Tricks: Keep a slight bend in the knees as you lower the weights just below the shins.
Hamstring Curls
- Equipment: Leg Machine
- Reps: Pyramid (10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10)
- Weight: Females: up to 35 lbs.; Males: up to 50 lbs.
- Tips & Tricks: Keep your back straight and focus on one leg at a time
Step Ups
- Equipment: Bench (or stair)
- Reps: (10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10)
- Weight: Females: up to 35 lbs.; Males: up to 50 lbs.
- Tips & Tricks: Focus on the glute muscle; do not lock the knees as you step up one leg at a time
All Things Arms
Save The Bros, Yo!
We’re excited to announce that our very own Fadi Malouf is going to appear in the next Save The Bros video! If you haven’t seen the first one, check it out below and prepare to be warned about the potential collapse of the entire bro nation.
What is Save The Bros, you ask? It’s an initiative by Organic Valley to encourage all the gym rats of the world to stop pumping their bodies with “synthetic junk.” They make a protein shake called Organic Fuel that is made with all natural ingredients – including 26 grams of high-quality protein. Good stuff.
So check out the video below for a good laugh. And if you’re a bro, take a minute to think about the toxins you may be putting in your body each time you chug a protein shake and check our Organic Fuel – if not for you, for the fate of bro nation as we know it.
Stay tuned for Fadi’s debut in the next campaign!
A Bench & Ball Kind of Day: Arms & Glutes
The medicine ball, the exercise ball, and the bench are widely used pieces of equipment because there is a variety of exercises you can do with them to work any part of the body. Whether you consider yourself a workout beginner, or if you’ve been hitting the gym for decades, these items are must haves in your “workout closet.”
Today we’re focusing on a laundry list of exercises that work different parts of the body, while keeping you on your toes – literally. This workout only includes one set of exercises that you’ll perform two times through.
Note that many of these exercises involve sitting on an exercise ball. Sit on this type of ball with both feet firmly placed on the floor, hip-width apart or wider. Keep your back straight and your head aligned with your spine. Maintain this position on the ball throughout each exercise.]
Focus: Biceps, Triceps, Shoulders, Glutes, Core
Time: 45 minutes
Warm Up: Five minutes of cardio
Set (repeated two times)
Toe Taps
- Equipment: Medicine Ball
- Reps: 50 per set
- Tips & Tricks: Focus on tapping the top of the ball with the bottom of the foot to keep the ball in place
Bicep Curls
- Equipment: Exercise Ball; Dumbbells
- Reps: 25 per set
- Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
- Tips & Tricks: Keep the back straight, bend the arms to meet the shoulders and straighten completely with each repetition
Shoulder Press
- Equipment: Exercise Ball; Dumbbells
- Reps: 25 per set
- Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
- Tips & Tricks: Keep the back straight; on each repetition, bring arms perpendicular to shoulders (but not lower) before pressing up
Overhead Tricep Extensions
- Equipment: Exercise Ball; Dumbbells
- Reps: 25 per set
- Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
- Tips & Tricks: Hold a dumbbell with both hands wrapped around the dumbbell handle; keep elbows pointing forward and straight, but not locked
Shoulder Raises
- Equipment: Exercise Ball; Dumbbells
- Reps: 20 per set
- Weight: Start with a manageable weight for the first set; increase weight by 5 lbs. on the second set
- Tips & Tricks: Keep the arms straight out to your sides as you slowly lift and lower the weights (do not lift more than a foot up)
Full Sit Ups With Ball
- Equipment: Exercise Ball
- Reps: 20 per set
- Tips & Tricks: Lie flat on your back; bend the knees and place the legs over the ball; extend arms to touch the toes as you roll up
Fire Hydrants
- Equipment: Bench
- Reps: 20 per side
- Tips & Tricks: Position yourself on your hands and knees on the bench; lift one leg straight out to the side and back down, keeping the knee bent; do not allow the leg to extend past the hip
Side Leg Kicks
- Equipment: Bench
- Reps: 20 per side
- Tips & Tricks: Position yourself on your hands and knees on the bench; lift on leg straight out to the side and kick forward, keeping the leg straight
Back Leg Kicks
- Equipment: Bench
- Reps: 20 per side
- Tips & Tricks: Position yourself on your hands and knees on the bench; kick one leg straight out behind you and slowly bring forward
Backwards Lunges with Press
- Equipment: Dumbbells
- Reps: 25 per set
- Tips & Tricks: Lunge backwards while simultaneously pressing upwards; be sure to keep the back knee two inches off the floor as you lunge
This is a great workout to focus on your arms and the glutes, and finish with an exercise that puts focus on both.
Looking for more? Want to get access to over 6,000 workouts like this? Book an appointment with Body By Fadi today and discover what all the program has to offer.
Blended Pumpkin Smoothie and Soup Recipes
Pumpkin recipes abound during the end of year holidays. Usually in the form of pies, ice cream, flavored coffee and more.
Thought I would take you a few minutes to prepare a couple blender recipes. Hopefully none of your pumpkin goes to waste!
Pumpkin Pie Smoothie
Holiday Pumpkin Smoothie
- 1 cup pumpkin purée, fresh (best option) or canned
- 1 large ripe banana
- 1 cup unsweetened soymilk or coconut milk beverage
- 1 tablespoon honey or agave nectar
- 1/2 to 1 teaspoon pure vanilla extract
- 1 1/4 teaspoon pumpkin pie spice
- 1/2 to 1 cup ice
Nutritional Info:
Per Serving:160 calories 2.5g fat, 33g carbohydrate, 5g protein
Blend until smooth.
Pumpkin Soup 
Pumpkin Soup
- 1 Cup Broth, MSG Free, Chicken or Vegetable
- 1/4 Canned or Freshly Made Coconut Milk
- 1 1/2 Cup Pumpkin Puree, fresh (best option) or Canned
- 1/2 Cup Onion
- 1 1/2 Garlic Clove
- 1 1/2 Tbsp. Turbinado Sugar or Brown Sugar (or agave nectar)
- 1/2 Tsp. Ground Nutmeg
- Salt / Pepper to Taste
Nutritional Info:
Per Serving:80 calories 3g fat, 14g carbohydrate, 2g protein
For best flavor saute onion and garlic before hand. Blend all elements until hot. (Add warm or hot water to speed up the process).
The time, date and name of the new Blender Training program has been chosen and you are going to love it!
Details coming soon!
There is still time to ask me questions before the training begins!
