Workout of the Week: Reverse Pyramids Workout Options

Doing a reverse pyramid style workout is one of many ways to increase your abilities in calisthenics as well as increase your strength. For instance, you can do a half pyramid and go from 1-10 and use it as a warmup like this:

Run 25 meters, 1 push-up, run 25 meters, 2 push-ups, run 25 meters, 3 push-ups … up to 10. This is a good way to warm up before a higher-repetition callisthenic workout or a heavier weight training workout focused on upper-body exercises like bench press or military press.

Or go from 10-1 and use it as a challenge to push heavier weights each set.  If you want to reduce the number of sets, you can try 10, 8, 6, 4, 2 (or odd numbers). Or start off at 5, 4, 3, 2, 1, with increasing max weight at those repetitions.

The high-volume PT option

I remember the first reserve PT pyramid I ever did. The 25 to 1 push-up/variety of core exercises pyramid completes the downward slide of a pyramid: 25, 24, 23, 22 … all the way down to one. Basically, you get to rest with an equal set of core exercises between the push-up sets. This totals 325 push-ups or whatever exercise you select.

After completing 325 push-ups and a variety of core exercises (sit-ups, flutter kicks, leg levers, crunches, plank pose -- second per repetition, etc.). I realized this reverse pyramid was a good way to increase your volume, but it could use some variety by adding more exercises to the sets. Here is one of a countless number of ways to add in more exercises, more sets and weighted or non-weighted exercises into the pyramid method:

Full-body reverse pyramid (weights and PT)

25, 24, 23, 22, 21: Push-ups, core exercises of choice, squats (body weight)

25 of each, 24 of each, 23 of each, 22, 21 …

20, 19, 18, 17, 16: Dips, pull-ups or pulldowns, core exercises of choice, lunges/leg

20 of each, 19 of each, 18 of each … 17, 16 …

15, 14, 13, 12, 11: Pull-ups, military press, plank pose (one minute per set)

15 of each/plus one-minute plank, 14 minutes of each/plus one-minute plank, 13, 12, 11 …

10, 9, 8, 7, 6: Pull-ups, bench press, deadlift or squats (heavy weights as desired)

10 of each, 9 of each, 8 of each, 7, 6 ...

5, 4, 3, 2, 1: Bench press, squats or deadlift, weight pull-ups or heavy pulldowns (heavy weights as desired)

Go heavy with five reps of each, four reps of each … 3, 2, 1

The goal is to find a weight that you barely are able to accomplish at these repetitions each set. If too easy, increase the weight next set. If too hard and you fail to reach the reps required per set, decrease the weight a bit to get the reps as displayed.

This reverse pyramid was what we did this week and is just one of many ways to mix in several options of exercises to do a full-body workout.  Consider pulling, pushing, leg, core and full-body exercises throughout the sets.

Other reverse pyramid options:

20-1 reverse pyramid = 210 total repetitions

15-1 reverse pyramid = 110 total repetitions

10-1 reverse pyramid = 55 total repetitions

After the reverse pyramid, pick a cardio option and cool down for 15-20 minutes at a moderate pace on a jog, bike, elliptical or swim.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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