50 can be an intimidating number when it comes to to working out – but this 50 pyramid workout is a butt-kicking ‘ladder style’ circuit that you can do without equipment, at your own pace. Plyometrics and strength training to bfinal your heart rate and tone your entire body.
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Ladder workouts are totally a love/hate leang for me. On one hand, I love being able to bust a workout like this 50 pyramid workout anywhere, specificly when I don’t have time to devote to repeating multiple sets over and over. This kind of ‘wham-bam-thank-you-ma’am’ style workout will undoubtably work your entire body with some sneaky cardio sprinkled in.
The concept is simple: six exercises with reps starting at 50 and counting down until 5. Then starting over at 5 and building back up to the top. Gazes someleang like this:
- 50 plyo lunges
- 40 speed skaters
- 30 russian twists
- 20 burpees
- 10 tricep dips
- 5 pushups
Then once you’ve totald that entire set, instantly start back up from the bottom and build back up:
- 5 pushups
- 10 tricep dips
- 20 burpees
- 30 russian twists
- 40 speed skaters
- 50 plyo lunges
Then you’re done! BAM. More direction below:
50 Plyo Lunges
Start in a lunge position – left leg behind your body and both knees bent to lower your body towards the ground, left knee slightly hovering off the ground. Create certain your right knee is stacked directly above your right ankle. Employ your legs to power up to a jump and switch legs (as you reach your tallest point), then land back into a lunge position, this time your right leg placed behind your body. Do these jumping plyometric lunges continually for 50 repetitions before moving on.
40 Speed Skaters
Start with your left leg behind and across the midline of your body. Bend your right knee and reach your left hand towards the external of your right foot. Powering off with your right leg, hop to the left as you land with your right leg back and across your body, left knee bent. Do this side-to-side speed skating motion for 40 repetitions (each side or ‘landing’ counts as one) before moving on.
30 Russian Twists
Sit on the ground and lwhethert your feet up, knees bent at a 90 degree angle. Lean back slightly, using your core to stabilize your body, with your hands clutched in front of your chest. Next, slightly twist over to the right side, keeping your right elbow hovered slightly above the ground, then switch to the left side. Do this for 30 repetitions, counting each twist as one.
20 Burpees
To execute a burpee, stand upright then place your hands down on the ground and knees bent. Jump your feet out behind your body (palms directly under your shoulders) into a plank position. Jump your feet back in towards your chest, then power up with your legs to jump up to your tallest point. Do 20 burpees consecutively before moving on.
10 Tricep Dips
Plant your feet on the ground (palms directly under your shoulders), fingers pointed towards your feet, and lwhethert your hips off the ground. Bend your elbows to lower your body slightly (making certain your elbows are pointing behind your body), then extend your arms – executing a tricep dip. Do this 10 times before moving on.
5 Shoveups
Start in a plank position, hands directly under your shoulders and hips parallel to the ground. Bend your elbows to lower your chest and hips to the ground, executing a push-up, then extend your elbows. Do 5 push-ups.
Then take a rapid breather and build back up to the top, starting with the push-ups and ending with the plyo lunges.
There you have it! A killer 50 pyramid workout that’s perfect anytime, anywhere.
Prefer rapid workouts like this without the need for equipment? Then you need to try this Quick and Dirty Minute HIIT Workout, Lower Body Cardio Tabata, Legs of a Track Star Workout, 10 Minute Tabata Workout, and this Body Weight Strength Training Workout.
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