Workout of the week: 20-min pyramid functional workout

2nd May 2022

ALL LEVELS / pyramid functional workout / 20 minutes

Equipment: Exercise mat

Unlike pyramid schemes, pyramid workouts actually benefit everyone; plus, they’re a fun and efficient way of improving your fitness levels. As if the name hasn’t given it away, these workouts follow a pyramid structure, meaning you’ll have a slow, steady increase in reps and intensity followed by an inevitable decrease.

The concept behind it is the principle of progression which states that as your body adapts to your exercise routine, you have to change it. Then, it’s up to you: you can increase weight, duration, intensity or try a whole new sport. Last but not least, this type of workout falls under the interval training method, which, as you know, helps build muscle and lose weight.

This pyramid functional workout has 4 exercises. 3 of them are part of the main exercise group, consisting of 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. Rest when and if needed. All combined, this workout should take you 20 minutes to complete.

Crawling push-up
Squat to lunge
Flutter kicks
Squat jacks

Let’s climb 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

WORKING OUT FROM HOME? NO PROBLEM.

EVO nurtures natural movement and our workouts, such as this one, usually require little to no equipment and minimal training space, making it easy to perform them everywhere.

WORKOUT EXERCISE LIST

9 rounds

1 – CRAWLING PUSH-UP

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

Look for soft ground (in the gym, we use the synthetic turf area) and set up in the starting position of a push-up. Your body should be very stable.
Now do a push-up by bending your arms and letting your elbows come slightly backwards towards your core.
Once you have lowered your body to the ground, push yourself up explosively.
Now crawl forward for about half a meter and repeat steps 1-3.

2 – SQUAT TO LUNGE

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

Standing up tall will be the starting position.
Do a squat and immediately get back up.
Now do a lunge on one side and get back to the starting position.
Squat down and back up again followed by a lunge with the other leg.
Return to the starting position and repeat.

3 – FLUTTER KICKS

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

Start by positioning yourself on the exercise mat by making a 45 degrees angle with your back.
Use your elbows to support you.
Extend your legs fully out, as straight as possible.
Lift your heels off the floor explosively, making up and down movements.

4 – SQUAT JACKS

50 reps at the end of each round

Start in a squat position with your feet together, hands almost touching the ground and next to your ankles.
Explosively jump into a wide squat, opening your arms above your head like in a jumping jack.
Jump back into the squat part, with both legs together, knees bent, and arms on your sides.
Don’t forget to try to keep your chest up and look ahead while performing the move.