Sundays workout of the day will consist of Push-ups and Quarter one legged squat pyramids. In order to do the half one legged squats, lift the right leg out in front of you.
Keep the right leg straight and the foot about 6 inches off the floor. Now squat down using the left leg until the right foot touches the floor. Once the right foot touches the floor, come back up. That is one rep.
To do the pyramids, perform 2 push-ups, rest as long as it took you to complete the set, and then do 4, 6, 8, and then 10 reps. Once you reach 10 reps, come back down. Do 8, 6, 4, and then finally 2 reps to finish the set. When you are done, you will have done a total of 50 push-ups.
Push-up pyramids are good to do with a partner. You both takes turns. When you are doing push-ups, they rest. When you get up, they drop down. You rest while they work.
Continue like this until you reach the peak number (10). If either of you need a break at the peak, take a 2 minute break, before starting back down( at 8 ).
For the squat pyramids, start with 2 reps on the left leg. Then immediately switch to the right leg. Since one leg is working at a time, take rest if you need to, but try to do the entire squat pyramid with no rest.
Push-up Pyramids
2, 4, 6, 8, 10, 8, 6, 4, 2 = 50 reps
25ยข One-Legged squats
2, 4, 6, 8, 10, 8, 6, 2 = 50 reps each leg
60 Imaginary Rope Jumps
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