Pyramid Workout

Posted on: July 18th, 2013 by paul

For today’s workout we will climb the pyramid. The workout consists of a big warm up that will contains some general body weight strength exercises then goes into some sprints, push ups, then finishes with some sit ups. 

Today’s inspirational quote comes from Muhammad Ali. “I hated every minute of training, but I said ‘Don’t quit. Suffer now and live the rest of your life as a champion.'”


With that in mind, here is today’s workout:


Pyramid Workout

“Big” Warmup (5 Sets)

– Jog 1 lap of track or 60 skips

– 20 body squats

– 20 triceps pushups

– 20 quick change lunges

– 10 full sit ups

– 10 burpees

Shoulder Activation

– Arm circles (Start small and slowly work your way to large circles. Do around 60 in each direction)

– Opposite alternating arm circles (Work on your coordination by doing arm circles with each arm going in the opposite direction)

Glute Activation

– Glute/hamstring raises

– Glute bridge leg raises (Start in the glute bridge position then balance on one leg while completing a leg raise with the other leg, keeping the leg straight with a full extension from the ground to the raised position)

Pyramid Sprints

Run to the top of the pyramid. Complete one sprint for every 5 meters of the field up to 100 meters.

The sequence will look like this: 5m, 10m, 15m, 20m, 25m, … 95m, 100m

Ultimately you will complete 20 sprints with your first sprint being 5 meters and last being 100 meters.

Your rest will be the walk back to the starting line.

Pyramid Push Ups and Sit Ups

For the push ups and sit ups, we will climb the pyramid and climb back down as well.

The sequence will look like this, 1 rep, 2 reps, 3 reps, … 9 reps, 10 reps, 9 reps, …. 2 reps, 1 rep

Use the same sequence for pushups first then sit ups after you have completed your push up pyramid. This is best completed with two partners so you can rest while they complete their reps.

Cool Down Stretch

Be sure to loosen your hamstrings because they will be tight after a lot of sprints. Try the seated forward bend, standing forward bend, laying on your back pull your straight leg back, etc.


Be sure to check out more of these workouts on the Travel Fitness section of the blog.

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