Workout of the week: 20-min pyramid full-body workout

15th April 2024

ALL LEVELS / pyramid full-body workout / 20 minutes

Equipment: Gym mat

Experience the wonders of pyramids not just in Egypt, but at every EVO club with this pyramid workout. Since it’s a bodyweight-only routine, you can take it anywhere and everywhere with you — even while visiting the ancient marvels of Egypt.

This pyramid full-body workout consists of 4 exercises, 3 of which are part of the main exercise group. You must complete 9 rounds, each with a predefined number of reps: 5, 10, 15, 20, 25, 20, 15, 10 and 5. At the end of each round, you must perform 50 reps of the 4th exercise. Feel free to take breaks as necessary. In total, this workout should take you 20 minutes to complete.

Push-ups
Jumping lunges
Knees to shoulder curls
Squat to calves raise

Let’s conquer this pyramid!

WORKOUT SETUP

First 3 exercises – 5, 10, 15, 20, 25, 20, 15, 10 and 5 reps
9 rounds
At the end of each round, 50 reps of the 4th exercise
Rest when needed
20 minutes
Equipment: Exercise mat

WORKOUT EXERCISE LIST

9 rounds

1 – PUSH-UPS

5, 10, 15, 20, 25, 20, 15, 10, 5 reps

Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
Engage the core and glutes.
Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
Push the body upwards and return to the start position.
Repeat.

2 – JUMPING LUNGES

5, 10, 15, 20, 25, 20, 15, 10, 5 reps

Stand with feet hip-width apart, core engaged, and shoulders set
Jump straight up and split the legs into a lunge, allowing the back knee to drop close to the floor. Keep the core engaged and the torso upright. Use the arms in opposition to the legs to counterbalance the movement (if necessary).
As soon as you hit the lowest point, explosively jump upwards and split the legs on the other side. Maintain your balance and position throughout the movement.

3 – KNEES TO SHOULDER CURLS

5, 10, 15, 20, 25, 20, 15, 10, 5 reps

Lie flat on the floor with both arms stretched above your head.
Get your legs up with your knees bent at a 90-degree angle. This is your starting position.
Engage your core and bring both knees as close as possible to your chest.
Then, push them back to the starting position. That’s one rep.
Repeat.

4 – SQUAT TO CALVES RAISE

50 reps at the end of each round

Standing up straight, place your feet slightly further than shoulder-width apart with your toes pointing outwards.
Extend your arms in front of your body.
Now squat down until your upper leg is about parallel to the floor.
Explosively lift yourself and finish the exercise by standing on your toes when returning to the top.
To further enhance explosiveness, you can use your arms for momentum.
Repeat.