Instructions: Find a space that is clear in front, behind, and to each side of you to avoid injury. Before beginning the workout, perform a warm-up consisting of light to moderate activity that increases your heart rate and moves your joints through a moderate to large range of motion (i.e. jog in place, stepping side to side, arm circles, marching, leg swings). It is encouraged that you modify each exercise to a version that is best for you. If you do not have a bar/choose to do the modified option for pull ups, do double the amount of repetitions for each round & use a door frame, pillar or pole to perform the modified version of pull ups called single arm rows. After you complete the workout, perform static stretches for the muscle groups used (chest, back, abdominals, biceps, triceps).

Workout: This workout is designed to progressively increase the number of repetitions of each exercise (work your way up the pyramid) until you reach the peak, and then progressively decrease the number of repetitions of each exercise (work your way down the pyramid). We have listed out 9 Rounds, which indicates that Round 5 would be the “peak” of this pyramid. However, each person’s peak round may differ so we encourage you to set up your pyramid accordingly. Rest for 1 minute between each round. 

Round 1 | Pull Ups x 1 rep; Push Ups x 2 reps; Crunches x 3 reps
Round 2 | Pull Ups x 2 reps; Push Ups x 4 reps; Crunches x 6 reps
Round 3 | Pull Ups x 3 reps; Push Ups x 6 reps; Crunches x 9 reps
Round 4 | Pull Ups x 4 reps; Push Ups x 8 reps; Crunches x 12 reps
Round 5 | Pull Ups x 5 reps; Push Ups x 10 reps; Crunches x 15 reps
Round 6 | Pull Ups x 4 reps; Push Ups x 8 reps; Crunches x 12 reps
Round 7 | Pull Ups x 3 reps; Push Ups x 6 reps; Crunches x 9 reps
Round 8 | Pull Ups x 2 reps; Push Ups x 4 reps; Crunches x 6 reps
Round 9 | Pull Ups x 1 rep; Push Ups x 2 reps; Crunches x 3 reps