Pyramid Routine: A Very Intense Workout!

Pyramid Routine

The Pyramid Routine consists of 8 rounds adding an exercise in each round. By the fourth round, all exercises are done consecutively without a break. The fifth round reverses the order of the exercises and the following three rounds will then eliminate an exercise so the final round is the single exercise that was started with.

30 second breaks are ideal and breaks will vary depending on endurance levels. The goal is to do this in 13.5 minutes. For example, it may take a person 25 minutes to do this routine for the first time, due to longer breaks between rounds. Continue to reduce breaks to reach the 13.5 minute mark for the whole routine.

The video shows Jessica completing each exercise so you can see the form rather than the full routine which is as follows:

Round 1
30 seconds KB swings

Break 30 seconds

Round 2
30 seconds KB swings
30 seconds db thrusters

Break 30 seconds

Round 3
30 seconds KB swings
30 seconds db thrusters
30 seconds db bent row

Break 30 seconds

Round 4
30 seconds KB swings
30 seconds db thrusters
30 seconds db bent row
30 seconds pushups
Break 30 seconds

Round 5
30 seconds pushups
30 seconds db bent row
30 seconds db thrusters
30 seconds KB swings
Break 30 seconds

Round 6
30 seconds db bent row
30 seconds db thrusters
30 seconds KB swings
Break 30 seconds

Round 7
30 seconds db thrusters
30 seconds KB swings

Break 30 seconds

Round 8
30 seconds KB swings

As you can see from this list, after each break and additional exercise is added. Once all four exercises are done consecutively and after a break, the list is reversed and one exercise is eliminated per round.


Thank you, Jessica, for demonstrating this routine!

For information about my studio & training please visit my website: http://www.realworldpersonaltraining.com

For information about fitness and nutrition, visit my blog at: http://bobbader.com

Thanks for watching! Please rate and comment below!

Category:

Howto & Style

Tags:

• Pyramid
• routine
• kettlebells
• dumbbells
• pushups
• exercise
• muscle
• training
• workout
• trainer
• cardo
• weights
• weight
• loss

[coldinco]

I just did this routine with Bob. Wow, what a work-out! Great demonstration by Jessica as to the level that can be attained with commitment and perserverance! Good job!

[RealWorldPT]

@coldinco

You kicked butt on this routine, too. Awesome job. Thanks for the comment and for watching.

[IStandForIsrael]

Great video!