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, 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!
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.
Even with bodyweight workouts, never skip your warm-up!
There are numerous benefits to a good warm-up but, frankly, it’s simply a necessity if you wanna get the maximum of your workout.
Full-Body Bodyweight Pyramid Workout
You’ll need nothing but motivation.
The rep scheme is the following: 5 -10 – 15- 10 – 5, hence – pyramid workout.
Take as few breaks as possible to spike the intensity and achieve the right stimulus for yourself.
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.
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.
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.
Let me know how the workout went for you and share your results in the comment section.
If you enjoy these types of workouts, you should definitely browse through some of the following and bookmark them for later:
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 need to be well-balanced to achieve a ripped physique.
What is 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!