Need a Boost?

Do you need a boost?  Has your momentum dropped off a cliff somewhere?  Do you want a bit of a kick to your day?  Whatever the reason, if you want a butt kicking here you go:

Bonus Workout: Pyramid 50 (or Pyramid 100 depending on how much of a butt kicking you are looking for)

The strategy is simple.  Warm Up for 5 minutes with some Hip Circle Lunges, Windmills, andCaterpillars.  For the workout you are going to do this pyramid style as the name suggests which means you are going to do all the below moves in order for a number of reps and then continue on increasing the reps as listed.  If you are doing the Pyramid 50 you will just go up the pyramid and then you are done.  If you are totally insane, you can come down the pyramid (so just go in reverse on the number of reps each round) and then you will have the Pyramid 100.  If you have any questions on the moves, leave me a comment.

The Moves:
*Frog Squat Kicks (frog squat, up to kick right; frog squat, up to kick left=1 rep)
*Push Ups (nothing fancy here, can you believe it?)
*Dumbbell or Kettlebell Reverse Lunge Row to Raise (right side lunge to twist row (as if you are rowing a boat not an actual row...you can also just twist over bent leg here), back to standing raise overhead; repeat on left side=1 rep)
*Russian Twists (right side, left side=1 rep)
*Super Planks (you are going to count a full right/left up as one rep so up right hand, down, up left hand, down=1 rep)
*Belly Blasters (if you want to pause at the top before returning to forearm plank each move...go for it)

The Reps per Round:  

Pyramid 50
Round 1 = 4 reps of each move
Round 2 = 6 reps of each move
Round 3 = 8 reps of each move
Round 4 = 10 reps of each move
Round 5 = 10 reps of each move
Round 6 = 12 reps of each move

Pyramid 100
Round 1 = 4 reps of each move
Round 2 = 6 reps of each move
Round 3 = 8 reps of each move
Round 4 = 10 reps of each move
Round 5 = 10 reps of each move
Round 6 = 12 reps of each move
Round 7 = 12 reps of each move
Round 8 = 10 reps of each move
Round 9 = 10 reps of each move
Round 10 = 8 reps of each move
Round 11 = 6 reps of each move
Round 12 = 4 reps of each move

Be sure to cool down for at least 10 minutes following this.....or you will regret it later ;-)