Pyramid Craze – Monday Workout

Happy Monday Everyone-

I hope you all had a wonderful day. Mine was full of entertainment with work andddd I got a new phone! Finalllyyyy 🙂

Monday’s are some of my favorite days to workout and food prep for the week.

IMG_9860

 

Tyler and I love hard boiled eggs. They are so easy and such a good snack. I also typically wash and clean all the vegetables for the week and indulge in some cinnamon carrots and stir-fry. Numm numm nummmmm.

After a nice long relaxing weekend I like to kick start my Monday’s with an interval treadmill workout to get the body moving and the heart pumping.

treadmill

I like to call it my Pyramid Craze.

The point behind the workout is to get the heart rate going by doing interval bursts throughout the 31 minute Pyramid. First make sure you are warmed up, then as you go up the ladder increase your speed by 1.5 and lower each minute by 1.0. Once you get up to 10 you will begin to work your way back down the Pyramid. You will decrease by 1.5 and increase by 1.0 in this direction. You can play with the speeds if this is to slow or to fast for you.

Elapse Time Time Run/Walk Speed
0-4 min 4 min Slow walk pace 3.5-4.5
4-6 min 2 min Slow jog 6
6-7 min 1 min pick up the pace 6.5
7-8 min 1 min run 8
8-9 min 1 min jog 7
9-10 min 1 min run 8.5
10-11 min 1 min slow run 7.5
11-12 min 1 min fast run 9
12-13 min 1 min run 8
13-14 min 1 min sprint 9.5
14-13 min 1 min run 8.5
13-13:30 min 30 sec sprint 10
13:30-14 min 30 sec fast run 9
14-14:30 min 30 sec sprint 10
14:30-15 min 30 sec fast run 9
15:30-16 min 30 sec sprint 9.5
16-17 min 1 min run 8
17-18 min 1 min fast run 9
18-19 min 1 min slow run 7.5
19-20 min 1 min run 8.5
20-21 min 1 min jog 7
21-22 min 1 min run 8
22-23 min 1 min slow jog 6.5
23-24 min 1 min slow run 7.5
24-25 min 1 min slow jog 6
25-26 min 1 min jog 7
26-27 min 2 min slow jog 6
27-31 min 4 min walk recover 3.5

I love this workout because there is nothing boring about it. Sometimes when I jump on a treadmill to run for long periods of time I catch myself wanted the workout to be done because I’m bored. When doing this workout the 31 minutes fly by and I feel like I really pushed myself the whole workout.

Please remember to stretch before and after. I really like to take the stretches from the Insanity warm up which has a mix of yoga moves and runners pose.

After the run I like to finish off with a Jumping Jack Circuit with Boxing

  • 20 push ups
  • 100 jumping jacks (20 regular, 20 arms straight up, 20 regular, 20 arms straight up, 20 regular)
  • 20 squats
  • 10 jumping squats
  • 20 punches, 20 hooks, 20 blocks
  • repeat circuit by 3

Try this Monday’s workout and tell me what you think!

Questions for the day:

What are your favorite workouts to start the week?

What kind of workouts would you like to see from me?

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