This weight training workout involves an ascending pyramid style workout, that is quick but effective. Feel free to repeat the circuit two times through for an hour of intense training!
Heyyyyy frieennddssss. Happy Thursdayyyy! So I’m back with another weight training workout for you all. I feel like it has been a while since I’ve posted one, and I am sure you guys were getting sick of all my food posts, ya? 😉
Last Friday before heading home to studying for the rest of the night, I went to the gym for a quick stress-relieving workout. I knew I wanted something quick and effective incorporating weights and a little cardio. Enter: Pyramid Training. Pyramid training is a great way to build a killer workout. Traditionally, pyramid training is often seen in bodybuilder workouts. Where each set of an exercise decreases in reps, and typically the load (weight) increases until you work your way down to the least amount of reps specified. This can be done in a 20,19,18, etc. fashion. Or you can start at 16, and go down in increments of two, i.e. 16,14,12,10, etc. Or you can also do increments of five, i.e. 30,25,20,25, etc. You get the point. You can also go in reverse, top-bottom-top, keep weight the same, etc. Bottom line, this type of training can be easily incorporated into a variety of workouts. It also gives a great base for building your own body weight workouts too. Squats, lunges, push-ups, high-knees, bicycle crunches, burpees… Start with a high number and work your way down. Go back up the pyramid if you’re in for the long haul. Pretty simple right? It sounds like it until you’re moving along as quickly (and safely) as possible and you’re half way through and you’re already pretty tired!
So rewind to last week when I was trying NOT to think about my test. So instead I thought about getting a workout in for you all, in hopes it would be effective and I could share what I came up with. I tested this workout at full speed, and I was pretty tired! I thought I’d start off a little easier and only do 20 reps then go down in increments of five. But even after I was done with 15, I had to talk myself into doing the last five. In my head I was thinking “Meh, it’s only five reps, why bother?” But then it was “No, do the five as quick as possible, increase the load if you can, and finish strong.” I talk to myself a lot when working out 😉 (But really…I swear it helps.)
What actually made this workout a bit more challenging was adding elliptical sprints in between each exercise. I’m not a runner (bad hips, feet) so the elliptical works best for me, but feel free to use the treadmill. If you’re at home without either of those machines, jumping jacks, high knees, skaters, mountain climbers, burpees, etc. are a great alternative. Basically, any form of cardio training for 30 seconds will do. Just try to do it at a high intensity if you can. For reference if you DO happen to use an elliptical, I was on a (slightly older) Precor machine and tried keeping my rpm between 270-280, and then would sprint up to 300+ for the last 5-8 seconds. That is just a guide as to what I was able to accomplish. If you can move quicker, GREAT! If you’re only at 220, or lower, that is alright too! Do the best you know you can and be proud. 🙂
NOW GO DO THIS WORKOUT! 🙂
P.S. Getting through one round of working my way down from 20, 15, 5 reps took me roughly 35-40 minutes. (I had a small interruption between rounds so my time may be a little off). I took 1-2 minutes rest between rounds, and pushed myself as hard as I could. I also increased the weight on the last round of 5 reps. I think if I was looking to REALLY push myself, I could have done two rounds and worked my way back up 5,15,20. But I was also more so focused on working as quickly as possible. Take this workout at your own pace and see what you can do!
I’d love to hear from you if you complete this weight training pyramid workout! Comment below, or tag me on social media >>
LINKS FOR EXERCISES
BURPEES (great video for newbies!)
ALTERNATING LUNGE DUMMBELL BICEP CURLS
STANDING DUMMBELL TRICEP EXTENSION
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