Increase Your Strength With This Killer Push Pyramid Workout
Push it to the limit with this intense pyramid workout. With five push exercises this high-rep full-body workout aims to improve your strength and endurance
Sometimes you should do a workout that lets you take it easier than usual, but sometimes it’s worth setting yourself a tough challenge – something that will really push you. We asked PT Beth Thayne to provide us with the latter and she delivered something pretty spicy.
“It’s called a push pyramid,” says Thayne. “All the movements are push exercises and combine in a pyramid workout aimed at improving strength. The rep range is high, so you’ll also be working on your muscular endurance as well as improving your lactic threshold.”
Oh yes, that rep range. You’ll start with 50 reps, then 40, 30, 20 and finally ten. That makes for a punchy 150. Basically, it’s going to burn – it’s going to burn everywhere and it’s going to burn for a while. There’s a bit of good news, though. “All the moves just use your bodyweight so it can be done at home,” says Thayne. “You just need space.
“Try to complete the challenge as fast as you can, but don’t sacrifice form.”
Push Pyramid Workout
1 Jump squat
Stand with feet slightly wider than shoulder-width apart and your toes pointing slightly outwards. Keeping your back straight and chest upright, slowly squat down pushing your hips back. Once you’ve hit the bottom of the squat, explode straight up into a jump by pushing through your heels. Land softly on both feet.
Get on all fours, with your palms flat on the floor and shoulder-width apart, arms and legs extended, and your body forming a straight line from your neck to your heels. Bend at your elbows to slowly lower your chest to the ground, then press back up again.
3 Jump lunge
From standing, take a big step forwards and lower until both knees are bent at 90°. Push off your front leg into a jump and swap the position of your legs in mid-air, landing softly and going straight into the next lunge.
Stand with your feet shoulder-width apart. Drop into a crouch and put your hands flat on the ground outside of your feet. Jump your legs back so you’re in the top press-up position, then jump them back to between your hands. Jump straight up and land softly.
5 Divebomber press-up
Start in downward dog position, with your toes and hands on the ground, and your hips pushed up and back. Keeping your legs straight but bending your elbows, slowly bring your hips towards the ground, scooping your head and chest up as you do, ending in the up dog or cobra position. Reverse the movement back to start.
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Jake was formely an intern for Coach and now contributes workouts from some of London’s top trainers. As well as training in the gym and running, he’s competed in the eight-hours-long overnight event Europe's Toughest Mudder twice and the 24-hours-long World's Toughest Mudder once.