You know to count on a long workout when it’s 1) all reps and 2) Julia’s. This was one of my faves so far, though I don’t know if I’d be masochistic enough to repeat it.
Body weight pulse warm up (x2) 6:49, so like 7min
25 curtsy lunge left
25 curtsy lunge right
10 Sumo squats
25 runners’ lunge step in left
10 ski squats
25 runners’ lunge step in right
Pyramid Time = 12min / 8lb vest for all but first & last moves
Loved this set. Harder than I’d thought! Decided right away to take breaks after every set, lol. I’ve got time.
10 (3) switch lunges + handstand
20 lateral lunge touchdowns = 20 lunges 1-1, hold 1 weight both hands & touch foot w/ mini bicep curl, 15lbs
30 lunge back touch down rocket lunge jump up (15/leg )= Foot on bench. Same leg as lunges back comes knee up
40 skaters 1=1
30 chair lunges
20 lateral lunge touchdowns 15
10 curtsy lunge to pistol (5/leg, alt)
5 x 5 heavy weight Time = 7min / with 8lb vest
*Back lunge 10 reps 5/leg, to start & after every other move 40
a. 20 step up leg lift, just vest. Stand to the side of bench, leaving foot up, kick leg out to the side, moving fast. 10 ea leg
b. 20 switch lunges 1=1
c. 20 groiners (jumping mountain climbers)
d. 20 rocket on bench, 10 ea leg
80 lunges Time = 3min / with 8lb vest
10 front lunges left 40
10 front lunge hold low pulse left 40
10 front lunge hold high pulse left 40
10 front lunge leg hop and clap under
10 front lunges right 40
10 front lunge hold low pulse right
10 front lunge hold high pulse right
10 front lunge leg up and clap under
Pyramid No vest here, baby! Time = 5min
(always do 1 tuck jump, increase the number of the second move by 2 every round until you reach 20) (example 1 tuck jump + 2 lizard lunges, 1 tuck jump + 4 lizard lunges)
Tuck jump + Lizard
Weighted complex (x2) Time = 13min I alternated sides here & didn’t do 2 rounds of L. I did both sides here. I managed to not put down the 30lbs those last 4 moves. Hard!! Sure good for grip strength.
10 dragon burpee left, 30 Lunge back w/ left leg & bring weights around on outside of right knee
10 step down rev left
10 curtsy lunge left Left leg is the one moving.
10 pendulum lunge right Right leg is the one moving.
10 lateral lunge right Right leg is the one moving.
HIIT pyramid Time = 8min / with 8lb vest but I took a 3min break before this set & lightened my load on the 1st move by 10lb, lol.
10 curtsy step downs /leg 20
20 lunge hops/leg
30 chair lunges
20 plyo curtsy lunges 10/leg Hop to curtsy & hop back to squat, finish 1 leg & do the other
10 rev lung row/leg 20 Lunge is stationary & you row with same side arm, SA
During this break I looked ahead & was like “THREE more fucking sets before cool down???”
5×5 heavy weight Time = 7min / with 8lb vest
Same format as first pyramid. starting w/ the lunges, doing them b4 every other move & again at the end
1. Front lunge 10 reps 5/leg 40
a. 20 tornado switch lunges 2=1 Curtsy switch lunges
b. 20 LL runners lunge hold rainbow back leg, count each tap down
c. 20 rev lunge + kick 10/leg
d. 20 RL runners lunge hold rainbow back leg
40s Time = ?? Whatever! LOL.
10 bulgarians left 30
10 bottom half bulgarian left
10 upper half bulgarian left
10 plyo bulgarian touching floor w/ opp hand
10 bulgarian right 30
10 bottom half bulgarian right
10 upper half bulgarian right
10 plyo bulgarian
Pyramid Time = 4min / no vest!!!
(always do 1 push up, increase the number of the second move by 2 every round until you reach 20) (example 1 push up + 2 switch lunges, 1 push up + 4 switch lunges)
Push + switch lunge (1=1)
Weighted complex (x2) Time = 12min
It was CRUEL to put this in twice!!!
10 dragon burpee right 30 Lunge back w/ right leg & bring weights around on outside of left knee
10 step up lunge back right
10 curtsy lunge right
10 pendulum lunge left Left leg is the one moving
10 lateral lunges left Left leg is the one moving
Weighted pulse cooldown
20 back lunge pulse left
20 right curtsy lunge pulse right
20 back lunge pulse right
20 right curtsy lunge pulse left
(Total Time – 1:40)