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Quick Reverse Pyramid Workout You Can Do Anywhere!

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The number one excuse I hear from the clients I coach is that they don’t have the time to work out. I get it! Life is BUSY, especially this time of year. We are all being pulled in a bazillion different directions. But one thing you need to remember is that by making yourself a priority and taking a few minutes to work on building a stronger, healthier you – the more you’re able to kick boot-ay in all areas of your life! Working out helps you to work through frustrations and helps keep you healthy and strong.

This super effective reverse pyramid workout targets your entire body and is a fantastic quick workout when you are short on time and space!
I love a good workout I can do anywhere!

Always remember your body is made of energy, and it needs to move every day. By spending at least thirty minutes every day moving your body, you help energy move within your body, so no energy stagnates and causes harm. Just thirty minutes a day of movement and getting your heart rate up will be a game-changer for you!

So I KNOW, and I get that you’re busy- but this is an excellent workout you can do when you’re short on time and need to get in a quick workout with minimal equipment. Like I mentioned previously, even a short workout sesh is a great thing and better than nothing – I promise! 

In this post, I will be teaching you how to build a reverse pyramid workout. Once you know the basics of how the workout is laid out, you can easily swap out your favorite moves and personalize this workout to work with each muscle group throughout the week. Just follow the following reps of each exercise 10,8,6,4. (This formula is often referred to as drop sets) OR mix things up and do a classic type of pyramid. 4,6,8,10

To make it a full-body workout, choose 1-2 upper body and 1-2 lower body moves for each exercise, starting with the following rep ranges: 10 reps on your right, then ten on your left. Follow with eight on each side, then 6, then four as straight sets n with no rest in-between. This is the “formula” you can follow when building your workout, adding in different exercises each time. Check out my youtube channel for my exercise library of movement.

So What Is A Reverse Pyramid Workout?

Reverse Pyramid Training (RPT) is a style of training where you perform your heaviest sets first when you’re completely fresh and then pyramid down to lighter weights, usually with more reps in the successive sets. Reverse pyramid sets is a style of training that relies on very high intensity to be effective.

Is a Reverse Pyramid Workout Better?

There are many benefits of Reverse Pyramid Training. According to a study published in the Journal of Sports Science and Medicine, training in a moderate rep range (8-12 reps) allows for better muscle gains, while training in the heavy rep range (2-4 reps) allows for better strength gains. So by combining and With Reverse Pyramid Training, you’ll be training in both of these rep ranges, getting the best of both worlds, helping to build muscle and improve muscular endurance.

To complete a bodyweight reverse pyramid workout, we will start with more repetitions at the top of the pyramid and work down to fewer reps.

A reverse pyramid format is a great way to build strength in a quick workout. Choose 1-2 upper body and 1-2 lower body moves for each exercise, starting with ten reps on your right, then ten on your left. Follow with eight on each side, then 6, then 4 – no rest in-between. 

The Workout:

The workout is suitable for any fitness level. But as always, consult a physician before starting any exercise regimens or resistance training.

Before you get started, complete 1-2 rounds of dynamic stretches. To properly warm up.

Andie demonstrating a curtsy lunge as part of the pyramid workout.
Curtsy for the queen! Get as low as you can go!

Lower Body Move #1: Curtsy Lunges

  1. Stand with your feet hip-width apart and your hands on your hips. Keeping your back flat and your core engaged, step your left foot behind and outside your right foot, lowering your hips until your right thigh is parallel with the floor. Your left knee should hover an inch or two above the floor.
  2. Next: Repeat movement on the opposite leg
  3. Complete ten reps, then eight reps, then six reps, and lastly, four reps on each leg!

If you want to add weights, start with a lighter weight (5-8lbs) and increase to heavier weights (10-15 lbs) as you decrease the number of reps in the last set.

Andie demonstrating a reverse lunge as part of the pyramid workout.
Reverse Lunges are one of my favorite leg toning moves.

Lower Body Move #2 Reverse Lunge

  1. First, Stand with your feet hip-width apart and your hands at your sides. Keeping your chest up, back flat, shoulders back, and core engaged, take a large step back with your right leg as you bring your right arm forward and your left arm back.
  2. Next, Lower your body until your left thigh is parallel with the floor. Your knees should be bent about 90 degrees, with the right knee hovering a couple of inches above the ground. Pause, and then push off your back foot to return to the starting position.
  3. Complete ten reps, then eight reps, then six reps, and lastly, four reps on each leg

If you want to add weights, start with a lighter weight (5-8lbs) and increase to heavier weights (10-15 lbs) as you decrease the number of reps in the last set at the bottom of the pyramid.

Andie demonstrating a surrenders as part of the pyramid workout.
Surrenders are a great full body move.

Lower Body Move #3 – Surrenders – if you have bad knees, you’ll want to use a mat for these.

  1. Start kneeling next step forward with one foot and stand up.
  2. Next, kneel down one knee at a time. Repeat starting with the opposite leg.
  3. Complete ten reps, then eight reps, then six reps, and lastly, four reps on each leg!

If you want to add weights, start with a lighter weight (5-8lbs) and increase to heavier weights (10-15 lbs) as you decrease the number of reps in the last set.

Andie demonstrating an incline push up as part of the pyramid workout.
Incline push-ups are great for toning your upper body. Remember to keep your arms close to your sides.

Upper Body Move #1 Inclined Push-Ups

  1. Start with your arms fully extended and lower yourself down – slow and controlled.
  2. Complete ten reps, then eight reps, then six reps, and lastly, four reps.
Andie demonstrating a tricep dip as part of the pyramid workout.
Tricep dips are a fantastic way to tone your under arm area

Upper Body #2 – Tricep Dips

  1. Start with your arms straight, and your legs extended out – move your feet closer to you to modify and lower down until your elbows are at a 90-degree angle. Keep your arms close to your body.
  2.  Complete 10, 8, 6, 4 reps 

Complete with a cool down and stretch session.

And just like that, you’re DONE! See, a great workout can be done quickly and efficiently and can be fun and the best part of your day! There are so many great ways to sneak in small changes that make a world of difference! Because all the small changes add up to BIG change!

So bottom line, there are so many easy ways to fit more fitness into your days! Take the time and care enough about yourself to make yourself a priority, get moving and energize your body with proper nutrition and you’ll be amazed by how much more you can give in every other aspect of your life!

And even though this is a short and quick workout, I bet you’ll be sweating like a sinner in church. It is a short but HIGHLY effective workout! As always, modify if needed. You do not need to complete the full pyramid. Do fewer sets for now, and then the next time, increase the rep count. Challenging yourself a bit more with each workout is an efficient way to help build strength over time.

For more fun workouts, check out the posts below!

Good Luck,

Andie

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