This is a workout that uses multiple muscles with every exercise! It’s important to mix up your workouts from time to time with a full body workout instead of focusing on the same muscle groups every other day. It made our team really sore which means it works! We’d love to know what you think about it! Check it out below and let us know your thoughts.
Warm Up: 5 minutes of cardio
Time: 45 minutes Two repetitions per set
Set 1
Standing Side Crunches
Reps: 25 per side
Tips & Tricks: Stand with your feet hip width apart, knees slightly bent and the core engaged. Lift the right leg, bending the knee at a 90-degree angle turning the thigh out to the side. Place hands lightly behind head, elbows out. Crunch your right elbow to the right knee.
Incline Sit Ups
Equipment: Find an incline bench. This exercise will work best if you have a support bar under which to hook your feet as well.
Reps: 20 per set
Tips & Tricks: Lie down so that your upper body is facing downhill. Place your hands behind your neck or on the side of your neck. Make sure your abs stay tightened. You should rise up until your entire back is off the bench and lower back down until your shoulders touch the bench.
Set 2
Reverse Pull-Up / Reverse Chin-Up
Equipment: Pull up bar
Reps: 15 per set
Tips & Tricks: Inhale and pull the chest to the bar, keeping the body upright and puffing out the chest. The elbows should be pointing more-or-less forward (can use a stool or chair to make easier)
Bench Bridge/Hip Lifts
Equipment: Bench
Reps: 25 per set
Tips & Tricks: Lie on your back with your heels on the bench. Lift your hips to be parallel with the rest of your body and lower them to the ground, focusing on your glute muscles throughout.
Set 3
Opposite Arm Opposite Leg Extensions
Equipment: Bench
Reps: 25 per side
Tips & Tricks: Position yourself on your hands and knees on the bench. Slowly extend one arm and the opposite leg and lower. Repeat with the other arm and opposite leg.
Push Ups on Bench
Equipment: Bench
Reps: 15 per set
Tips & Tricks: Position hands parallel with elbows on bench, keep body in a straight line while lifting and lowering.
We’d love to know what you think about this and all of our other blogs!
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:
A pyramid style workout focuses on only 1-2 exercises with a large volume of repetitions and heavy weights. These workouts are reserved for the days where you can spend a little extra time in the gym. And that time is worth it! Pyramid workouts are incredibly effective for isolating muscle groups.
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. This totals over 470 reps per each exercise!
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: Chest, Back, Core and Shoulders
Time: 1 hour
Warm Up: Five minutes of cardio
Here are the two exercises to focus on for the chest and back:
Tabata training is one of the most fast-paced, energetic workouts you can do. Tabata is a form of high intensity interval training that gets your heart rate up and burns more fat in less time, by focusing on completing as many reps as possible in an allotted time period.
Note: Since we’re putting our focus on time, you’ll notice that the category “reps” has been replaced with “time.” You will need the use of a timer and be prepared to work out in intervals of 60 seconds.
Bended knee crunch, straight leg crunch, toe touch crunch (you will lie on your back for all three of these exercises)
Bended Knee Crunch
Equipment: Dumbbell, Mat Time: 1 minute Weight: 15 lbs. Tips & Tricks: Hold one dumbbell in both hands; keep the arms straight as you bring your knees to your chest
Straight Leg Crunch
Equipment: Dumbbell, Mat Time: 1 minute Weight: 15 lbs. Tips & Tricks: Hold one dumbbell in both hands; keep the arms straight as you bring your legs straight up to meet the arms
Toe Touch Crunch
Equipment: Dumbbell, Mat Time: 1 minute Weight: 15 lbs. Tips & Tricks: Keep your legs straight the entire time and reach up with the dumbbell in both hands to touch the toes
Set 2
4 Sets
Squats, Lunges, Toe Taps
Squats
Equipment: Dumbbell Time: 1 minute Weight: 15 lbs. Tips & Tricks: Hold the dumbbell to your chest as you squat down to a seated position and rise up; do not lock the knees when you stand Single Leg Lunges
Equipment: Bench Time: 1 minute Tips & Tricks: Focus your eyes straight ahead – this will keep your back straight; due to the angle of the exercise; it’s okay for your knees to extend over your ankles
Toe Taps
Equipment: Medicine Ball Time: 1 minute Tips & Tricks: Focus on tapping the top of the ball with the bottom of the foot to keep the ball in place
Set 3
3 Sets
Dead Lifts, Hamstring Curl, Step Ups
Dead Lifts
Equipment: Dumbbells Time: 1 minute Weight: Start with a heavier weight (15 lbs. for women, 25 lbs. for men), increase the weight by 5-10 lbs. after each set. Tips & Tricks: Keep a slight bend in your legs; do not let the weights drop lower than mid-shin before standing upright Standing Hamstring Curls
Equipment: Hamstring Curl Machine Time: 1 minute per leg Weight: Start with a heavier weight; increase the weight by 5-10 lbs. after each set. Tips & Tricks: Keep your back straight and a slight bend in the support leg
Step Ups
Equipment: Bench (or stair) Time: 1 minute per leg Weight: Start with a heavier weight (15 lbs. for women, 25 lbs. for men), increase the weight by 5-10 lbs. after each set. Tips & Tricks: Keep the foot flat on the bench and weights by your side; do not lock the knees as you step up one leg at a time
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.
