I know it’s rough right now with most of us being under a lockdown or having limited access to the gym and not being able to do our usual training routine. (one of the reasons I programmed this Full-Body bodyweight pyramid workout)
It’s what everybody’s talking about, news broadcasts bombarding us with disturbing statistics and the whole internet racing to share their conspiracy theories.
Let’s take a break.
Let’s focus on what’s in our hands and what we can control.
Let’s look at it as an opportunity to spend more time together with loved ones, to read, meditate, take a breather from the daily hassle, and maybe take up a new hobby.
As usual, it’s all about perspective.
While most of us gym rats are quite bumped that all gyms are closed at the moment, we shouldn’t forget that this is a chance for a switch in our training and experiment with whatever equipment we have available (even if it’s none).
Bodyweight workouts are now trendier than ever!
Related read to this Full-Body Bodyweight Pyramid Workout:
10 AMRAP Workouts To Improve Your Endurance
So, here I am with another full-body bodyweight pyramid workout for you. It’s gonna target your whole body and leave you surprisingly sore for days.
Warm-up
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
Related read to this Full-Body Bodyweight Pyramid Workout:
5 At-home Dumbbell workouts to get stronger and leaner
Brutal 25 min Full-Body Bodyweight Pyramid Workout
You’ll need nothing but motivation.
The rep scheme is the following: 5 -10 – 15- 10 – 5, hence – a pyramid workout.
Take as few breaks as possible to spike the intensity and achieve the right stimulus for yourself.
Related read to this Full-Body Bodyweight Pyramid Workout:
20 EMOM workouts to test your strength and conditioning
1. Hand-Release Push-Ups
Of course, if you find them difficult, you can always do the push-ups on your knees.
In case push-ups are generally a struggle for you, check out the following article for some easy progressions to get your first solid push-up.
2. Lateral Kneel To Squat
Start with your knees on the ground and slowly get up to a squat.
Stay low in a squat position even while doing the side-step.
You don’t need to take such a wide step to the side though, a narrow one will do.
Related read to this Full-Body Bodyweight Pyramid Workout::
Top 10 toughest bodyweight CrossFit Workouts
3. Crab Hip Thrust To Reverse Plank
Starting from a crab position drive the hips high, keep the core and glutes engaged, and extend the legs into a reverse plank.
This counts as one repetition.
4. Jumping Lunges
If you find the jumping lunges too challenging, switch to regular, alternating lunges.
Related read to this Full-Body Bodyweight Pyramid Workout:
20 Bodyweight Crossfit workouts to do anywhere
5. Scissors With a Twist
Keep your upper back off the floor and focus on your core muscles.
I counted four scissor movements and a twist as one rep. If that’s too challenging, reduce them.
Cooldown
After a long workout like that make sure to have a proper cool-down to avoid injuries and give your body time to recover:
Let me know how the workout went for you and share your results in the comment section.
Related read to this Full-Body Bodyweight Pyramid Workout:
Top 20 Dumbbell Crossfit Workouts to boost your endurance and strength
Frequently Asked Questions
What is a bodyweight pyramid workout?
A workout consisting of only movements you are doing with your own body weight. The pyramid stands for a rep scheme where you start with a smaller number of reps, work yourself up to a higher number and work all the way back down to the small number you started with. Example: 5-10-15-20-15-10-5
Can you get ripped with just bodyweight exercises?
Bodyweight exercises can help you to get in better shape but are not the only factor. Your nutrition, sleep, recovery & stress management needs to be well-balanced to achieve a ripped physique.
What is a pyramid-style workout?
A pyramid-style workout describes a training session where the number of reps increases each round until it hits a certain point at which it will start to decrease again, just like a pyramid. Example: 5-10-15-20-15-10-5
Stay safe, friends!
