Pyramid workouts are great for any fitness level

Pick exercises to activities you enjoy.

Select simple quick movements.

Customized Pyramid Workout!

The Pyramid Workout fits nicely into all fitness levels.  For this post, we’ll focus on calisthenics for the Pyramid Workout.  Calisthenics are exercises that use your body’s resistance for cardiovascular or muscular strength and endurance. Examples of calisthenic exercises are sit ups, push ups, squats, jumping jacks, etc.

To get started, follow these steps:

  • Pick two or three exercises that focus on different muscle groups.
  • For each exercise, determine how many repetitions you want per exercise as your base number.
  • A set consist of the exercises you choose. Each set is multiplied by the next level.
  • Continue up levels (Pyramid) up to 10 and return to level one for each set. Adjust your levels as you progress and are capable of handling the full scale of the Pyramid.  For example, if you’re a beginner, then set first goal up to 5 and back down.  Add one more level in two to three days until you’re up to 10.

Sample Workout # 1:

3 Squats, 2 Sit ups, and 1 push up per set

Sample Workout #2:

3 Jumping jacks, 2 Wall push ups, 1 abdominal leg lift per set

Sample Workout #3:

3 Side to Side Toe touches; 2 Arm circles, 1 Crunch per set

Pyramid Design:

Level 1: 3 squats, 2 sit ups, 1 push up
Level 2: 6 squats, 4 sit ups, 2 push ups
Level 3: 9 squats, 6 sit ups, 3 push ups
Level 10: 30 squats, 20 sit ups, 10 push ups
Level 2: 6 squats, 4 sit ups, 2 push ups
Level 1: 3 squats, 2 sit ups, 1 push up

Total: 300 squats, 200 sit ups, 100 push ups

Look at the numbers, but you never did more than 30, 20, 10 reps of any exercise. What a way to pack in a mega workout over time. Tailor the Pyramid Program to fit any schedule.

If you have 10 minutes, then work up the levels for five minutes and head down the levels for the rest of the workout.

If you need to work the pyramid throughout the day, then no problem.  Pick up where ever and whenever you can. By the end of the day, you’ll have worked in great toning, muscular or cardio exercises in small manageable bursts.

As you progress and improve upon the Pyramid Workout, you can add leg or wrist weights to your routine or dumbbells and resistance bands. The opportunities are endless. Isn’t that awesome?!


Share your Pyramid Program in comments so we can cheer each other on!

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