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Squat Triangle Pyramid Workout

Squat Triangle Pyramid Workout


Only after finishing this workout for the first time did I realize what a serious lapse in judgment I had when I decided pyramid training was a good idea for increasing my squatting skillz.

I’m pretty sure the workout gods were laughing at me from who knows where as I started that first set.


Just kidding.

This workout brought my back squat one-rep max from 190 lbs. to 225 lbs. in a month. So if you’ve hit a back squat plateau, check out this sucker.

The workout takes about 25-30 minutes, and it’s really an all-in-one deal. You get a warm-up on the first few sets, an attempt at your one-rep max, and a nice little cool down on the way back “down” the pyramid. The key is to not go heavy on those first few sets. If you do, you’ll be too gassed to truly attempt your one-rep max.

So if you’re ready to get the benefits of intensity and volume in one workout, give it a try.

Hungry Gator Gal's Squat Triangle Pyramid Workout

I did this workout once per week with some running, stadium conditioning, and swimming sprinkled in my routine throughout the rest of the week. Once per week is all you need.

I also only did this workout for four weeks. If you continue to do it for more than that, your results may diminish. I’m not a personal trainer or athletic coach, so speak with one for advice and to make plans customized to your goals.

Let me know what you think if you try it! ๐Ÿ™‚



  1. Have you ever used pyramid training?
  2. If so, what lifts/movements did you use it for?
  3. If you used pyramid training, what were your goals and did you reach them?


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26-Minute Boredom-Busting Treadmill Workout

26-Minute Boredom-Busting Treadmill Workout from Hungry Gator Gal

5-4-3-2-1 Lower Body Blast

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Basic 8 Leg Workout

Basic 8 Leg Workout from Hungry Gator Gal

150-Rep Lower Body Challenge

150-Rep Lower Body Challenge

This lower body endurance workoutย + a 6.6-mile run afterward = sore quads and hip flexors for days.

But really. I was sore to the touch for a SOLID 48 hours. I really have no idea what I was thinking. All I know is that I hobbled around the mall and Target the next day in pain. I looked like a baby giraffe learning how to walk. But it was amazing.

So if you love self-imposed pain, check out this workout. Feel free to tell me how awful and awesome it makes you feel afterward. ๐Ÿ™‚

150-Rep Lower Body Challenge from Hungry Gator Gal

Exercise videos:

P.S. This is an awesome at-home or holiday workout that requires minimal or NO equipment. No gym = no excuse. I usually complete 50 reps of one exercise and then 50 reps of the next exercise, etc. Feel free to split up the 150 reps however you choose.


  1. Do you ever complete lower body workouts and longer runs on the same day?
  2. What’s the hardest workout you’ve ever completed?


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10 Things I’ve Learned as a New Runner

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26-Minute Boredom-Busting Treadmill Workoutย 

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5-4-3-2-1 Lower Body Blast

5-4-3-2-1 Lower Body Blast Workout from

5-4-3-2-1 Lower Body Blast Workout

5-4-3-2-1 Lower Body Blast Workout

If you’re looking for a workout that will increase your lower body strength, you’ve come to the right place.

This combination of basic lower body exercises will blast your muscles with heavy weight and a low number of reps, which is the perfect recipe for building lean muscle.

5-4-3-2-1 Lower Body Blast Workout from

This workout, which uses free weights and machines, targets both large and small muscle groups in your lower body. It’s a good workout for runners or people who are looking to improve their overall fitness.

Ladies – I know you might be afraid to lift heavy, but you need to do so if you want to build muscle. You can’t keep lifting light weights rep after rep for days on end and expect to see results. If you can do five reps with heavy weight and it doesn’t completely exhaust your muscles, increase the weight. You might find that you’re stronger than you think!

On that note, if you’ve never lifted heavy before, I STRONGLY encourage you to ask a certified fitness professional to check your form. You can also watch the video demonstrations for each exercise below.

Video demonstrations:

Let me know if you give the workout a try. I’d love to know what you think! ๐Ÿ™‚


  1. How often do you perform workouts with heavy weights and low reps?
  2. How often do you complete a lower body workout?

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Basic 8 Leg Workout

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Burnin’ Arms and Legs Circuit Workout

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Weekly Workout Plan + Best Indoor Cycle/Spin Workouts

Weekly Workout Plan + Best Indoor Cycle/Spin Workouts

Unfortunately, I have the joints of an 80-year-old woman.

Seriously. Walk with me up or down a set of stairs, and you’ll hear my ankles and knees make all sorts of ungodly noises. I blame my dad, who also has crackly joints, for this problem.

Needless to say, anytime I run or participate in other high-impact activities, my knees and ankles remind me the next day. Luckily, I discovered a low-impact, high-intensity cardio option this semester . . . 


As you can see below, it’s on the schedule this week for Wednesday’s workout.

Week of 11/13/13 to 11/19/13

Wednesday: 45-minute cycle class

Thursday: Upper Body Superset Workout + 15 minutes of steady-state rowing

Friday: 75-minute vinyasa yoga class

Saturday: Off/rest

Sunday: Total-Body Circuit Workout

Monday: Power yoga class + Core class

Tuesday: Stadium conditioning class or I’ll wing it
I’m obsessed with spinning and try to attend one or two classes per week. However, the class times don’t always work with my schedule. Luckily, I spent some time on Pinterest and found a few printable indoor cycle workouts I can do on my own.

If you’re like me, you probably like how instructors help you push your limits. Hopefully these plans, some of which are timed to specific songs, will provide motivation while working out solo. 

Let me know if you try one of the workouts! I’ll be sure to incorporate at least one into my fitness plan in the next few weeks. Enjoy! ๐Ÿ™‚ 

Solo Spin Tabata from FitFluential 

60-Minute Song Cycle Workout

The 45-Minute Interval Indoor Cycling Workout from Fitness Magazine

Super Short Coldplay Spin/Cycle Workout from Crazy Running Legs


  1. Have you ever attended a cycle/spin class? 

  2. What is your favorite type of cardio? 


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Girl Crush + Best Upper Body Workouts 

Weekly Workout Plan + Best Ab Workouts

All-star Abs Workout

HGG’s New Look + Healthy Living Link Love 


Picture from 

Weekly Workout Plan + peerFit Passport Update

Weekly Workout Plan + peerFit Passport Update

It’s going to be another busy week on the fitness front for me thanks to the PeerFit passport!

I’m heading on over to Body By Boris today for a gym tour and an all-levels workout. I’ve heard great things about Boris’ unique programs, which is why I’m getting to know the facility before my workout. Needless to say, I’m pumped!

I have an exam to study for, LSAT preparation work and a public relations research project calling my name, so I’ll keep things short and sweet today. Here’s what’s on the exercise menu for me this week. I hope it motivates you to try something new!

P.S. Read all about my first WOD at CrossFit on the peerFit group exercise blog today. 

You’ll find more sweaty pictures of me and the team if you check it out. ๐Ÿ™‚

Weekly Workout Plan (09/18/13 – 09/24/13)

Wednesday: Body By Boris facility tour + all-levels workout

Thursday:  Vinyasa Yoga

Friday: Quick ‘n’ Sweaty Boot Camp Workout

Saturday: Lower Body Burnout + 20 to 30 minutes of steady-state cardio

Sunday: Off/Rest

Monday:  Upper Body Superset Workout + 45-Minute Cycle class

Tuesday: Stadium Conditioning class


  1. Have you ever been to a non-traditional gym with “unique” programs?
  2. What’s your favorite part of the body to work on? (Mine is shoulders right now.) 

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