Pyramid Workout
Feeling guilty about a big weekend, or just a big meal? Don’t beat yourself up, we have a workout that will melt the calories away and leave you feeling good. Just follow this 20-30 minute high-calorie burning workout.  You can add more repetitions to each exercise and increase the cardio segment times if you feel motivated!

High Step/Knee Jogging: 30 count/seconds
Jog in place lifting knees up to hip level and keep pumping your arms!

Heel Kicks: 30 seconds
Jog in place and kick heels to butt with each step… focus on flexing your hamstrings for a good burn.

Super SLOW Squats: 8x
Stand with your feet shoulder width apart. Keeping your torso erect, very slowly bend your legs and lower your body into a squat (5-8 count when lowering body and 5-8 count coming back up); reverse direction when your legs are parallel to the floor.

Super FAST Squats: 8x
Same as above, however, this time you will lower and raise your body to a single count with as little time in between as possible.

Squat Jump: 8x
Stand upright with your feet shoulder-width apart. Keeping  your torso erect, slowly bend your legs and allow your body to lower into a squat position. When your thighs are parallel with the ground, reverse direction and propel yourself into the air as high as possible. Land in an upright position, bending your knees slightly to absorb the shock to your lower body.

Super Slow Push Ups: 8x 
(5 count when lowering and a 5 count when returning to start position)

Super Fast Push Ups: 8x
(1 count when lowering and 1 count when returning to start position)

Hand Taps: 20x
Remain in push up position and alternate tapping hand to hand

Plank: 30 count/seconds
Remain in push up position but lower onto elbows and toes. Contract your abdominal muscles keeping your back straight (don't collapse in the middle) and hold this position.

Hip Dips: 14x  (7 to each side alternating)
Stay in plank position with your forearms flat on the floor and your palms down. Keeping your hands in place and using your feet as the pivot point, twist your body to the left as far as possible without losing your balance, then to the right dipping your hips toward floor on either side. 

Mountain Climbers: 25x
Start on your hands and knees and get into in a sprinter’s start position. Keep your hands on the ground and push off with your feet so you alternate foot placement (run in place). Be sure to keep your back straight, not arched.

Next, you'll reverse course and go back through all ten exercises before moving on to the Reach and Press at the end.

Hips Dips: 12x
Plank: 30 count
Hand Taps: 20x
Super Fast Push Ups: 5x
Super Slow Push Ups: 5x
Jump Squats: 5x
Super Fast Squats: 5x
Super Slow Squats: 5x
Heel Kicks: 30 count/seconds
High Knee Jog: 30 count/seconds

Reach and Press: 5x each leg (see left for image)
Stand with your feet hip-width apart and your arms at your sides. Bend your left knee, lifting your foot behind you. Squat down and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes (A). Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you (B). Lower your left leg and repeat on the other side.