8th Grade Fitness Room Pyramid Lesson

Basic Information
Name
Brandon Ki
Helpfulness of the Pyramid Workout
It is helpful because it helps improve your perseverance as well as your sudden outbursts of performance,
while balancing both of them to not provide too much or too less pressure on the body. On the lower levels
of the pyramid, consistency and perseverance are highlighted by performing an easy task for longer periods
and larger numbers of reps. On the higher levels, more challenging tasks are required of the athlete, but with
less reps and time periods, so that the athlete can learn to create sudden outbursts of force and
performance, yet not damage his/her own body by straining it for a long time.
Goal
Increase muscle mass of abdominal muscles, triceps, and biceps
How the routine is designed
This routine will completely focus on the abdominal muscles, biceps, and triceps. I have chosen the most
well-known methods for such muscle growth, as the reason they are so popular is probably because they
work the best. Also, I have made it so that the workout alternates between working the arms and the abs, so
neither of it would be too stressed out. I want to increase the mass of my muscles, not rip them apart. Not
only that, but most of the workouts do not utilize any machines in the fitness room. It is obvious they will be
occupied most of the time by other students and it will disrupt the flow of my workout if I have to skip to the
next workout to avoid clashes. Of course, I do use some weights, but there are plenty of weights in the
fitness room and are not often used.
Muscles that are being focused on
Abdominal muscles, biceps and triceps
Reason
The first reason is because the abs, biceps, and triceps are the muscles that make a man look masculine.
Well-defined abdominal muscles are almost required if you want to pursue a tough, rugged, and masculine
style. Biceps and triceps are the muscles bodybuilders boast about the most, proudly flexing them in front of
the oohing and aahing ladies. Of course, I could never become as muscular as a bodybuilder (as much as I
hope I could) because I dont have enough time to go to the gym and work out. Still, having at least a little
defined abs, biceps, and triceps will help me step closer to what many girls expect of their boys.
The second reason is because I was born with very thin arms, so it tires easily when Im arm wrestling,
swimming, weight-lifting, playing dodgeball, volleyball, or baseball. I cant spike strongly in volleyball
matches. My baseball throws are okay but not impressive. My dodgeball throws fall to the ground before
hitting their marks. My arms become sore when Im swimming. Etc., etc., the list goes on. Increasing the
mass of my biceps and triceps will help me in such sports and I will finally be able to win some arm
wrestling matches (oh the humiliation). About my abs, yes, I can do plenty of sit ups, I dont really have as
large problems with the failure of my abdominal muscles. However, they become shockingly sore when Im
running cross country matches. I often experience serious stomach cramps. Although such cramps are
usually caused by digestion problems, such as eating a fiber-heavy food right before races, it has also been
proved that powerful abdominal muscles help prevent such cramps from happening, and also help you grit
your way through the pain and keep running. This is why I desire to improve my abdominal muscles, biceps,
and triceps.
Reasons behind each workout
Leg Raise - Very challenging abs workout. Up-and-down movement. Does not need any equipment
Alternating Dumbbell Curls - Simple, basic bicep workout that can be either extremely challenging or trivial
depending on the weight used. Uses the up-and-down movement. Needs weights, doesnt need any
machines
Crunches - A very popular yet intense abs workout that you can do on the floor without any equipment.
Up-and-down movement
Tricep Dips - Classic tricep workout, only requires a bench. Up-and-down movement
Full Plank - An abs workout that focuses on perseverance and stress rather than movement and power.
Requires nothing.
Hammer Curls - A twist on the alternating dumbbell curl, builds up the biceps, depends on side-to-side and
up-and-down movement, intensity depends on the weight, requires dumbbells but nothing else
The Russian Twist - A powerful abs workout that is not very well known yet is astonishingly challenging.
Requires a medicine ball, but nothing else.
Tricep Push-Ups - A variation on the classic push-up. The hands are put together rather than split apart
shoulder length, causing the triceps to push the body up rather than the biceps. Just like the push-up,
requires no equipment whatsoever, is very easy to learn and master, and is still very effective.

Workout Plan (Table Format)

Activity

Weight

Reps

Rest

Total time

Accumulated
Time
1 minute 10
seconds

Warm Up & Stretch

Yoga Ball Stretch
(abs)
T Stretch (biceps)
Tricep Side Stretch
(triceps)
Leg Raises

N/A

1 minute
total

10 seconds

1 minute 10 seconds

Body Weight

3 minutes 20
seconds

15 kgs

2 seconds
3 seconds
5 seconds
10 seconds

2 minutes 10 seconds

Alternating
Dumbbell Curls

10
20
30
30 (15
each)
40 (20
each)
50 (25
each)
10
18
26
5
10
15
10 seconds
20 seconds
30 seconds
40
50
60
10
20
30
20
35
50

4 minutes 42 seconds

8 minutes 2
seconds

3 minutes 33 seconds

11 minutes 35
seconds

3 minutes 30 seconds

15 minutes 5
seconds

1 minute 45 seconds

16 minutes 50
seconds

11 minutes

27 minutes 50
seconds

7 minutes 15 seconds

25 minutes 5
seconds

12 minutes 50 seconds

37 minutes 55
seconds

3 minutes

40 minutes 25
seconds

10 kgs
5 kgs
Crunches

Body Weight

Tricep Dips

Body Weight

Full Plank

Body Weight

Hammer Curls

10 kgs
6 kgs
3 kgs
2.5 kgs
5 kgs
10 kgs
Body Weight

The Russian Twist

Tricep Push-Ups

Cool Down & Stretch

Yoga Ball Stretch
(abs)
Tricep Side Stretch
(triceps)
Standing Bicep
Stretch (biceps)

N/A

3 minutes
total

12 seconds
20 seconds
6 seconds
20 seconds
25 seconds
10 seconds
20 seconds
30 seconds
5 seconds
15 seconds
25 seconds
15 seconds
20 seconds
25 seconds
20 seconds
25 seconds
30 seconds
20 seconds
40 seconds
80 seconds (1
minute 20 seconds)
N/A

Description of Each Exercise

Warm-Ups
1. Yoga Ball Stretch
A. Muscle
i.

Abs

B. Steps
i.
ii.

Lie face up and arch over the ball, letting your body drape over the structure.
Roll your body up and down the ball, letting all of your abdominal muscles
stretch fully.

C. Pictures

D. Videos
i.

http://www.youtube.com/watch?v=vuqSP6TIeyo

E. Source
i.

http://livehealthy.chron.com/low-back-exercises-yoga-ball-1455.html

2. T Stretch
A. Muscle
i.

Biceps

B. Steps
i.
ii.
iii.

Stand with your legs shoulder width a part. Next, bring your arms up, and out to
your sides. Your arms should form a letter "T" and they should make 90-degree
angles with your body. Keep your palms facing downwards.
Next, rotate your arms so your palms are facing behind you. You should feel the
stretch in your biceps.
Remember to breath when you complete this stretch while holding it for 20
seconds.

C. Pictures

D. Videos
i.

no video available

E. Sources
i.

http://www.livestrong.com/article/7119-stretch-biceps/

3. Tricep Side Stretch

A. Muscle
i.

Triceps

B. Steps
i.

Bring right arm across your body and over your left shoulder, holding your
elbow with your left hand, until you feel a stretch in your tricep. Then repeat for
your other arm.

C. Pictures

D. Videos
i.

http://www.youtube.com/watch?v=hrS6QLSrNoo

E. Source
i.

http://www.bodybuilding.com/exercises/detail/view/name/tricep-side-stretc
h

4. Standing Bicep Stretch

A. Muscle
i.

Biceps

B. Steps
i.

Clasp your hands behind your back with your palms together, straighten arms
and then rotate them so your palms face downward.

ii.

Raise your arms up and hold until you feel a stretch in your biceps.

C. Pictures

D. Videos
i.

http://www.youtube.com/watch?v=8_1gotP03is

E. Sources
i.

http://www.bodybuilding.com/exercises/detail/view/name/standing-biceps-s
tretch

Exercises
1. Leg Raises
A. Muscle
i.

Abs

B. Steps
i.
Lie flat on your back with your legs stretched out in front of you. If you feel
uncomfortable, try lying on carpet or on a yoga mat. If you have back problems,

ii.
iii.
iv.
v.
vi.

fold a towel and put it under the curve of your back, just above your hips. Keep
your hands flat down on the ground.
Bend your legs and raise them, keeping your toes pointed. Your thighs should
be perpendicular to your body, while your shins are parallel.
Straighten your legs so that theyre pointed at the ceiling. Keep your toes
pointed. For a harder workout, skip Step 2 and slowly raise your legs to the
ceiling without bending them.
Slowly lower your legs to about an inch off the floor. Dont just let gravity work
for your muscles make sure youre in control. If the exercise feels too easy, try
to lower more slowly.
Slowly raise your legs back up to the ceiling.
Repeat.

C. Pictures

D.

Videos
i. http://www.youtube.com/watch?v=xj7A9rxZYR4

E.

Source
i. http://30dayfitnesschallenges.com/how-to-do-leg-raises/
ii. http://www.whatiskinesiology.ca/9262/Leg-Raise-Exercises.htm

2. Alternating Dumbbell Curls

A. Muscle
i.

Biceps

B. Steps
i.

Stand (torso upright) with a dumbbell in each hand held at arms length. The
elbows should be close to the torso and the palms of your hand should be facing
your thighs.

ii.

While holding the upper arm stationary, curl the right weight as you rotate the
palm of the hands until they are facing forward. At this point continue
contracting the biceps as you breathe out until your biceps is fully contracted
and the dumbbells are at shoulder level. Hold the contracted position for a
second as you squeeze the biceps. Tip: Only the forearms should move.

iii.

Slowly begin to bring the dumbbell back to the starting position as your breathe
in. Tip: Remember to twist the palms back to the starting position (facing your
thighs) as you come down.

iv.

Repeat the movement with the left hand. This equals one repetition.

v.

Continue alternating in this manner for the recommended amount of

repetitions.

C. Pictures

D. Videos
i.

http://www.youtube.com/watch?v=sAq_ocpRh_I

E. Sources
i.

http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-alterna
te-bicep-curl

3. Crunches
A. Muscle
i.

Abs

B. Steps
i.

Lie on your back on the floor. Using a mat or carpeted surface is more
comfortable, but make sure it doesnt have too much cushioning.

ii.

Bend your knees. Your feet can be flat on the floor, or you can keep them
suspended in the air during your crunches for a little extra crunch.

iii.

Cross your arms in front of your chest. You can also place your hands behind
your neck or head, but many people tend to pull their head or neck up during
the exercise, which can place extra strain on the spine. Your head and neck
should be resting on your hands.

iv.

Lift your shoulders towards the ceiling using your abdominal muscles and
pause at the peak.[1] It is very important not to lift your entire back off the
floor, as this can cause back strain, and the extended movement does not help
you develop six pack abs any faster. When your shoulders are off the ground,
pause and hold that position for a full second (or more).

v.

Ease back down slowly as you inhale. Dont just plop back down. Your control
on the way down works your ab muscles as well.

C. Pictures

D. Videos
i.

http://www.youtube.com/watch?v=8Ex49vrZzzE#t=11

E. Sources
i.

http://30dayfitnesschallenges.com/how-to-do-a-crunch-exercise/

4. Tricep Dips
A. Muscle
i.

Triceps

B. Steps
i.
ii.

Position your hands shoulder-width apart on a secured bench or stable chair.

Slide your butt off the front of the bench with your legs extended out in front of
you.

iii.

Straighten your arms, keeping a little bend in your elbows to keep tension on
your triceps and off your elbow joints.

iv.

Slowly bend your elbows to lower your body toward the floor until your elbows
are at about a 90-degree angle. Be sure to keep your back close to the bench.

v.

Once you reach the bottom of the movement, press down into the bench to
straighten your elbows, returning to the starting position. This completes one
rep.

vi.

Keep your shoulders down as you lower and raise your body. You can bend
your legs to modify this exercise.

C. Pictures

D. Videos
i.

http://www.youtube.com/watch?v=O5z0ajed4Qs

E. Sources
i.

http://30dayfitnesschallenges.com/how-to-do-tricep-dips/

ii.

http://abigailmeeks.blogspot.kr/2011/03/tricep-dips.html

5. Full Planks
A. Muscle
i.

B. Steps

Abs

i.

Start off on a yoga mat in the pushup position. Starting with the pushup position
is the easiest way to get into the plank.

ii.

Lower both your forearms to the ground so that both your elbows and fists are
flat to the ground. Your palms should be balled up, and directly underneath
your shoulders.

iii.

Curl your toes under and engage your abs by tilting your pelvis and pulling your
belly button toward your spine.

iv.

Straighten your body but keep your neck and spine neutral. Imagine that youre
a plank of wood, and that youre straight as an arrow.

v.

Flex your abdominals and squeeze your glutes. These are the two major muscle
groups youll be working out in this exercise.

vi.

Hold this position, also known as the plank, until after the burning begins. Keep
your eyes on the floor in front of you. Avoid raising your behind. Your body
should make a straight line from your heels to the back of your head.

C. Pictures

D. Videos
i.

http://www.youtube.com/watch?v=kEID5CtKwjg

E. Sources
i.
ii.

http://30dayfitnesschallenges.com/how-to-do-a-plank/
http://savannahnow.com/accent/2010-12-07/hot-n-healthy-chaos-theory-fitn
ess-training-roll-and-plank-reach

6. Hammer Curls
A. Muscle
i.

Biceps

B. Steps
i.

Stand up with your torso upright and a dumbbell on each hand being held at
arms length. The elbows should be close to the torso.

ii.

The palms of the hands should be facing your torso. This will be your starting
position.

iii.

Now, while holding your upper arm stationary, exhale and curl the weight
forward while contracting the biceps. Continue to raise the weight until the

biceps are fully contracted and the dumbbell is at shoulder level. Hold the
contracted position for a brief moment as you squeeze the biceps. Tip: Focus on
keeping the elbow stationary and only moving your forearm.
iv.

After the brief pause, inhale and slowly begin the lower the dumbbells back
down to the starting position.

v.

Repeat for the recommended amount of repetitions.

C. Pictures

D. Videos
i.

http://www.youtube.com/watch?v=TwD-YGVP4Bk

E. Sources
i.

http://www.bodybuilding.com/exercises/detail/view/name/hammer-curls

7. The Russian Twist

A. Muscle
i.

Abs

B. Steps
i.

Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your
hips and knees bent 90 degrees.

ii.

Hold the weight straight out in front of you and keep your back straight (your
torso should be at about 45 degrees to the floor).

iii.

Explosively twist your torso as far as you can to the left [1], and then reverse
the motion, twisting as far as you can to the right [2].

iv.

That's one rep, repeat as much as needed.

C. Pictures

D. Videos
i.

http://www.youtube.com/watch?v=4DYuSXvpu0g

E. Sources
i.

http://www.mensfitness.com/weight-loss/burn-fat-fast/russian-twist

8. Tricep Push-Ups
A. Muscle
i.

Triceps

B. Steps
i.

Start with legs extended, toes on the floor, hands on the floor with arms
extended underneath shoulders. Place your hands together with your index
fingers touching and your thumbs touching.

ii.

Slowly bend elbows and lower body to floor with the chest almost touching the
hands. Remain in proper alignment with abdominals held in tight. Exhale on
exertion.

C. Pictures

D. Videos
i.

http://www.youtube.com/watch?v=rrq4_y_5vnA

E. Sources
i.
ii.

http://www.askmen.com/top_10/fitness/top-10-tricep-exercises_1.html
http://www.womenshealthmag.com/fitness/tricep-pushup

References
30 Day Fitness Challenges, (2014). How To Do A Crunch Exercise - 30 Day Fitness Challenges. [online]
Available at: http://30dayfitnesschallenges.com/how-to-do-a-crunch-exercise/ [Accessed 30 Dec.
2014].
30 Day Fitness Challenges, (2014). How To Do A Plank Exercise - 30 Day Fitness Challenges. [online]
Available at: http://30dayfitnesschallenges.com/how-to-do-a-plank/ [Accessed 30 Dec. 2014].
30 Day Fitness Challenges, (2014). How To Do Leg Raises - 30 Day Fitness Challenges. [online] Available at:
http://30dayfitnesschallenges.com/how-to-do-leg-raises/ [Accessed 30 Dec. 2014].
30 Day Fitness Challenges, (2014). How To Do Tricep Dips Exercise - 30 Day Fitness Challenges. [online]
Available at: http://30dayfitnesschallenges.com/how-to-do-tricep-dips/ [Accessed 30 Dec. 2014].
Bodybuilding.com, (2014). Dumbbell Alternate Bicep Curl Exercise Guide and Video. [online] Available at:
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-alternate-bicep-curl
[Accessed 30 Dec. 2014].
Bodybuilding.com, (2014). Hammer Curls Exercise Guide and Video. [online] Available at:
http://www.bodybuilding.com/exercises/detail/view/name/hammer-curls [Accessed 30 Dec. 2014].
Bodybuilding.com, (n.d.). Standing Biceps Stretch Exercise Guide and Video. [online] Available at:
http://www.bodybuilding.com/exercises/detail/view/name/standing-biceps-stretch [Accessed 5 Jan.

2015].
Bodybuilding.com, (n.d.). Tricep Side Stretch Exercise Guide and Video. [online] Available at:
http://www.bodybuilding.com/exercises/detail/view/name/tricep-side-stretch [Accessed 5 Jan.
2015].
Live Healthy - Chron.com, (2015). Low Back Exercises With a Yoga Ball. [online] Available at:
http://livehealthy.chron.com/low-back-exercises-yoga-ball-1455.html [Accessed 5 Jan. 2015].
Live Out Loud, (2011). Tricep Dips. [online] Available at:
http://abigailmeeks.blogspot.kr/2011/03/tricep-dips.html [Accessed 30 Dec. 2014].
Luther-Kofod, J. (2014). Hot 'n Healthy: Chaos Theory of Fitness Training. [online] savannahnow. Available
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http://savannahnow.com/accent/2010-12-07/hot-n-healthy-chaos-theory-fitness-training-roll-andplank-reach [Accessed 30 Dec. 2014].
Men's Fitness, (2014). The Russian Twist. [online] Available at:
http://www.mensfitness.com/weight-loss/burn-fat-fast/russian-twist [Accessed 30 Dec. 2014].
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http://www.whatiskinesiology.ca/9262/Leg-Raise-Exercises.htm [Accessed 30 Dec. 2014].
Rogers, S. (2014). 10 Very Kickass Tricep Exercises. [online] AskMen. Available at:
http://www.askmen.com/top_10/fitness/top-10-tricep-exercises_1.html [Accessed 30 Dec. 2014].
womenshealthmag.com, (2014). Tricep Pushup. [online] Available at:
http://www.womenshealthmag.com/fitness/tricep-pushup [Accessed 30 Dec. 2014].
YouTube, (2014). How To Do A Crunch Exercise. [online] Available at:
http://www.youtube.com/watch?v=8Ex49vrZzzE#t=11 [Accessed 30 Dec. 2014].
YouTube, (2014). How to Do a Hammer Curl | Arm Workout. [online] Available at:
http://www.youtube.com/watch?v=TwD-YGVP4Bk [Accessed 30 Dec. 2014].
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http://www.youtube.com/watch?v=kEID5CtKwjg [Accessed 30 Dec. 2014].
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http://www.youtube.com/watch?v=xj7A9rxZYR4 [Accessed 30 Dec. 2014].
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http://www.youtube.com/watch?v=4DYuSXvpu0g [Accessed 30 Dec. 2014].
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Reflection
My plan was very effective overall. The balancing between several muscles worked like a charm.
When my abs were screaming, the plan told me to work on my biceps now, and when my biceps started to
shake, my triceps went into work. In the end, they were all equally exercised and none was strained too
much or too less. The adequate amount of rests in the middle also rested my extremely stressed muscles.
When my body was shaking from the workout, the plan told me to take a breather and I could spend the
time for bearing myself for the next exercise. Furthermore, the reps and weights were very well numbered
and planned, so that my muscles werent too tortured, yet were stressed enough for the increase of mass.
For example, for the alternating dumbbell curls, when I was doing the 15 kgs part, I could only barely finish
30, while the 10kgs part was pushing my limits with 40 reps, and the 5kgs with 50 reps was easy at the
beginning but killing at the end. Some details that werent effective was the part about the weights. Although
the weights for the russian twist and the hammer curls were light or heavy enough, the alternating
dumbbell curl was impossible to do with 10 kgs, so I had to fix the details up a bit to ensure that my arms
didnt break.
The session went perfect. First, I teamed up with Scott as he is my close friend and had a similar
workout goal to mine. He worked according to my workout plan, and together we had a lot of fun. We
laughed and joked, but we kept diligently working on my workout plan. We refused to get distracted from
our exercise, so even though we played a lot, we always kept going on through the workout and only rested
when the plan told us to. We screamed our numbers when we were doing the alternating dumbbell curls.
We sighed and laughed together when we were finished with our reps. We joked about doing the curls with
the 25kgs dumbbells. We were an amazing team and the workout went much faster, much more effective,
and much more entertaining than it wouldve been if we worked alone. However, we eventually realized
that our goals were slightly different, and some of our workouts didnt work for the other person, so we had
to split up in the middle. Also, Scott was suffering an injury he received when he was training for fencing
off-campus, so he had to stop in the middle. I kept going though, and followed my well thought-out plan. I
finished one-two minutes early and started my cool-downs before many other people, and was done with
the cool downs early also. I did achieve my more-than-40-minutes goal however, so Im not worried about
that part.
I succeeded in achieving my goal: increasing muscle mass of my abs, biceps, and triceps. I strained
them all extremely, and I could feel that I had no strength left in the said muscles. The more strained you
make your muscles, the bigger they become, and when I looked at the mirror back at home, I could see that
my abs were more defined, and my biceps and triceps had grown in size. I achieved that by following the
extremely straining plan that was extremely stressful yet not too painful for me to be unable to go on. For
example, the dumbbell curls were adequately numbered so that I wouldnt kill my biceps, but would be
strong enough to stress and build up the muscles. Rests were also very well designed. Overall everything
was perfectly coordinated and I loved working with the plan I created. It was perfect and helped me
increase the mass of my abs, biceps, and triceps.
My plan was effective because it was adequately numbered and the workouts were well
coordinated. They were not too stressive but very straining.It was ineffective in the part that some weights
were too heavy and I had to reduce them, especially in the alternating dumbbell curls. However, it was
overall very effective.