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  • Bowie Matteson

Finish your workouts with the Pyramid

Updated: Nov 12, 2018

Post-lift interval-style aerobic workouts, or "finisher's", are a great way to pack on some conditioning to your strength training routine. Sled pushes, Tabata workouts and extra core complexes are some of the more popular ways to finish.


The way the Pyramid works is simple: You start with a selection of exercises, preferably 2-5. They are to be completed as a superset starting with 1 rep of each. The next set is 2 of each, with minimal rest in between. This continues until you reach the top of the pyramid, which is also decided by you. After reaching the top, you descend back to 1 rep of everthing. This is a lot of volume and a great way to tap into aerobic training. The pyramids I program can range anywhere from 5-10.


5 ea

4 ea 4 ea

3 ea 3 ea

2 ea 2 ea

1 ea 1 ea





Thats 50 total reps, or 25 per exercise in under 2 minutes, without doing exhaustive sets to 15+. Its a great way to get a fair amount of volume without doing too many consecutive reps. Feel free to use the pyramid to 1-10-1 and make it a workout in itself!


The nice thing about them is that they offer great variety. You're able to use all lower body exercises (see KB Swing/Goblet Squat in the video), all upper body (i.e. Push-Ups/Pull-Ups), all core (Straight leg sit-ups, Leg Lifts, V-Ups) or a mix of all three.


Here are some ideas to start:


Upper body

1-7-1

Push-Up

Pull-Up

Plank w/ Reach


Lower Body

1-8-1

Split Squats

Glute Bridges


Core

1-6-1

Straight Leg Sit-Ups

Leg Lifts

Russian Twists

Sprinter Abs


Looking for training advice, a training regiment and/or an accountability partner? Feel free to contact me, Bowie Matteson, to jumpstart your training today!




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