Posted on June 22, 2016 by Jenny Cromack
Do you travel a lot? Find yourself short of equipment or time? Or simply need a training session you can do anywhere you find yourself? Why not try this energy sapping body weight pyramid workout? All you need is enough space to sweat it out, and is ideal for smashing out in the Summer sun.
The workout is build around paired body weight exercises aiming to hit strength and cardiovascular fitness. How it works is a mini circuit of the exercises working for a given amount of reps, and these are built up over the sets, before then returning progressively back to the starting reps. Aim to give yourself as little rest as possible all the way through each section, and save it for between sections (allow 60 seconds between sections).
Section A:
7 sets in total
A1) Body Squat x 10/15/20/25/20/15/10 (Total 115 reps)
A2) Mountain Climbers (each drive of the knee is one rep) x 10/20/30/40/30/20/10 (Total 160 reps)
Section B:
7 sets in total
B1) Inchworms x 8/10/12/15/12/10/8 (Total 75 reps)
B2) Burpees x 8/10/12/15/12/10/8 (Total 75 reps)
Section C:
7 sets in total
C1) Press ups x 8/10/12/15/12/10/8 (Total 75 reps)
C2) Dynamic Lunges (each lunge is one rep) x 10/16/20/24/20/16/10 (Total 116 reps)
Section D:
5 sets in Total
D1) On Spot Sprints x 20s/30s/40s/30s/20s (Total 140 seconds)
D2) Plank x 20s/30s/40s/30s/20s
This body weight pyramid workout is designed to get you sweating, leave you literally breathless, and allow you to take your training with you everywhere you go. By using a pyramid fashion, the “downhill” slog to the lower rep counts continues to push you as you work through fatigue, and the journey to your fitness and health goals. It will give you metabolism the kick start it needs to be churning away at those extra calories, leaving you energised, and closer to your perfect summer body. Take this workout to the beach, the park, or in between your business meetings leaving no excuses for missed training sessions.