Updated: Feb 18, 2019
When I'm on the go early in the morning and only have 20 to 30 minutes to get in a workout I go straight to the cardio for a good and quick sweat. Pyramid training can be a tough but effective workout if you're looking to challenge your cardio and strength endurance. I don't usually do a lot of pyramids in my personal workouts but I use them in my classes. I find that my participants always get a good workout, even if they are giving me salty looks all the way through it.
A pyramid is a type of workout where you gradually increase the difficulty. This can be done by using time (e.g, 10 sec, 20 sec, 30 sec...), the number of reps you perform or by adding on exercises. Typically you work your way up to the top of your intensity (e.g, your max number of reps) before working your way down.
Time: In this pyramid we will be adding on exercises performing each for 20 seconds followed by 10 seconds of active rest. During your active recovery you could either march in place or do a boxer shuffle, just keep moving! When you get to the top of the pyramid rest for 1 to 2 minutes before beginning the next side.
Before you start: Remember to do a 4 to 5 minute warm up before you start working out, after your workout cool down then stretch.
You can modify this workout: For instance, you could do one side of the pyramid (technically not a pyramid anymore but we'll cover that later) and increase the amount of time you're performing the exercises from 20 seconds to 30 seconds.
Okay are you ready to climb this pyramid? Here we go!
Go up this pyramid
· Start with exercise A.
· Perform exercise A again, add on exercise B.
· Go back to exercise A, add exercise B, now add exercise C.
· Repeat until you get to exercise E.
Broad jump high knee (A)
Broad jump high knee, jumping jacks (B)
Broad jump high knee, jumping jacks, mt. climbers (C)
Broad jump high knee, jumping jacks, mt. climbers, squat jumps (D)
Broad jump high knee, jumping jacks, mt. climbers, squat jumps, high knees (E)
Go down this pyramid
· Start with exercise E.
· Perform exercise E again, add on exercise D.
· Repeat until you get to exercise A.
High knees (E)
High knees, squat jumps (D)
High knees, squat jumps, mt. climbers (C)
High knees, squat jumps, mt. climbers, jumping jacks (B)
High knees, squat jumps, mt. climbers, jumping jacks, broad jump high knee (A)
Exercise A – Broad jump high knee (20 sec)
Start in a squat, remember to keep your shoulders down and core engaged. Jump forward (it’s like your body is moving up and forward) and land softly in a squat position. Bring yourself up to a standing position and do three high knees while moving backwards to get to where you started your squat. Repeat.
Exercise B – Jumping jacks (20 sec)
This is an old skool exercise that we’ve all done at some point of our lives. Stand with your arms by your side, jump your legs out to the side as you bring your arms up over your head. Jump your legs back to starting position as you bring your arms down back to the side. Repeat.
Exercise C- Mt. Climbers (20 sec)
Start in a high plank position (hands on the floor instead of forearms) and bring your right knee towards your chest followed by your left. Repeat this motion as fast as you can. Repeat.
Exercise D – Squat jumps (20 sec)
Start in a squat position. Jump up vertically finger tips towards the sky and land back into a squat position. Repeat.
Exercise E – High knees (20 sec)
I think most of you are familiar with this one. Remember to engage your core and try to get your knees up as high as possible. Repeat.
Happy climbing! This is your girl signing off.