While this is a blog about food and nutrition, fitness is a huge part of my life and I thought I’d share this workout I came up with.
Mac’s 1,2,3,4 Pyramid Workout
In an effort to avoid the gym more by creating great body weight resistance workouts, I came up with this little gem. There are multiple “pyramid” kind of workouts out there, some focusing on circuit style training, some set based, some timed, some to failure. I took some great ideas, simplified it, upped the volume, and made it a full body routine which will give you a great workout, focusing on muscular endurance.
All you need is a pull up bar, motivation, and some time. By the end, you’ll have finished
1000 reps including
100 pull ups
200 push ups
Complete each set with no rest in between exercises and no rest between sets ideally. You could increase the workload several ways if it’s too easy/once you master it. You could push for a time goal, vary the pushup/pull up styles, or add on a set(sounds easier than it is).
Here’s the breakdown…
Set 1- 1 pull up, 2 push ups, 3 squats, 4 crunches
Set 2- 2 pulls, 4 pushes, 6 squats, 8 crunches
Set 3- 3 pulls, 6 pushes, 9 squats, 12 crunches
Set 4- 4 pulls, 8 pushes, 12 squats, 16 crunches
Set 5- 5 pulls, 10 pushes, 15 squats, 20 crunches
Set 6- 6 pulls, 12 pushes, 18 squats, 24 crunches
Set 7- 7 pulls, 14 pushes, 21 squats, 28 crunches
Set 8- 8 pulls, 16 pushes, 24 squats, 32 crunches
Set 9- 9 pulls, 18 pushes, 27 squats, 36 crunches
Set 10- 10 pulls, 20 pushes, 30 squats, 40 crunches
And now you’ve reached the top of the pyramid, but you need to ramp down. So go back to set 9, then set 8, all the way back and finish with set 1.
Finish strong and give it your all!