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how does it work?

The SPAC Pyramid is a grueling, 10-round exercise program designed by Super Bowl Champion Justin Watson. Participants will be given a selection of exercises, each of which possesses a starting number of repetitions. With every subsequent round, the number of repetitions drops by 10%.

For illustrative purposes, let’s say your program looks like this:

100 jumping jacks

10 push-ups

20 bicycle crunches

This means that you would first perform 100 jumping jacks, 10 push-ups, and 20 bicycle crunches to complete Round 1 and would then cycle back to the first exercise to begin Round 2, which would look like this:

90 jumping jacks

9 push-ups

18 bicycle crunches

Round 3 of 10 would yield 80 jacks, 8 push-ups, and 16 bicycles... and so on and so forth.

To make things a bit easier to follow, we’ve created a chart (below) containing the reps for all 10 rounds. This way, all you have to do is keep track of which round you are on. We encourage you to say, out loud, what round you’re on before the first exercise (e.g. “I’m on Round 5” ).

If you get lost - check the chart! :)

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can you Complete the pyramid before monday?

pick 3 exercises from each list…

  • Cardio

  • strength

  • core

note:

you may want to write these 9 exercises down

CARDIO.jpeg
STRENGTH.jpeg
CORE.jpeg

Now you have your program of 9 exercises:

1) Cardio 1

2) Cardio 2

3) Cardio 3

4) Strength 1

5) Strength 2

6) Strength 3

7) Core 1

8) Core 2

9) Core 3

Go down your list with Round 1 repetitions, then start back with the first exercise and go through with Round 2 repetitions. It’s all over after the 10th round!

contact your trainers with any questions!

John: (626) 354-1395

Bri: (503) 805-5812

Captain: (626) 255-4652

We’re here to help!





good luck! :)