PT Pyramid workout

In the PT pyramid workout you will do three bodyweight exercise (pull ups, push ups and sit ups) without any rest between them. In every set you will do the three exercises and the number of reps are as followed: for every set you increase the number of pull-ups by one. For example the first set you will do 1 pull up, the second set you will do 2 pull ups and so on. For the push ups you multiply the number of pull ups by 2. For example the first set you will do 1 pull up x 2 = 2 push ups, the second set you will do 2 pull ups x 2 = 4 push ups etc. and for the sit ups you will multiply the number of pull ups by three. For example the first set you will do 1 pull up x 3 = 3 sit ups, for the second set you will do 3 pull ups x 3 = 6 sit ups. You will go up the pyramid until your muscles fail and then go down to 1. This is how the pyramid workout would look like if you reach muscle failure at 6 pull ups.

1 pull up – 2 push ups – 3 sit ups
2 pull ups – 4 push ups – 6 sit ups
3 pull ups – 6 push ups – 9 sit ups
4 pull ups – 8 push ups – 12 sit ups
5 pull ups – 10 push ups – 15 sit ups
6 pull ups – 12 push ups – 18 sit ups

PT Pyramid workout

then you go back down
5 pull ups – 10 push ups – 15 sit ups
4 pull ups – 8 push ups – 12 sit ups
3 pull ups – 6 push ups – 9 sit ups
2 pull ups – 4 push ups – 6 sit ups
1 pull up – 2 push ups – 3 sit ups

So you would do a total of 36 pull ups, 72 push ups and 108 sit ups. The PT pyramid workout is used by the military and it is a great way to really push your limits. The american navy seals can go up to 15 and back to 1 which is a total of 225 pull ups. Can you?

Circuit training

Circuit training is great for a quick full-body workout. If you are a big fan of circuit training here are two bodyweight workouts.

Circuit training

The first workout is an upper/lower body workout.

Repeat 3-4 times:

Pull-ups                                           max reps.
Squats                                             20-30 reps.
Pushups                                          max reps 1 minute.
Lunges                                            10/leg.
Sit-ups                                             max reps 1 minute.
Lower back extensions                 1 minute.

The next workout is a push/pull workout.

Repeat as many times as needed.

Pullups                                50% max reps
Bench Press                        50% bodyweight – max reps
Barbell Curl                       10-20 reps
Pushups                              50% max reps
Abs of choice                      50 reps
Bent over rows                   10-20 reps
Dips                                     10-20 reps
Pull-downs                         10,10,10 (wide, regular, reverse grip)
Reverse flies                       10-20
Pushups                              max reps
Abs of choice                     50 reps.

Circuit training is a quick and effective routine that will help you achieve the body you want.

Great bodyweight training program

Great bodyweight training program

 

This bodyweight training program works all of your muscles and it will help you make them stronger and more defined. If you are on a program and you workout regularly, you can do this program once a week with your cardio. If you do not train with weights you can do this program three times a week. You should first warm up with 10-15 minutes of cardio then do the following:

Squats                            3 sets of 10-15 reps

Push-ups                         3 sets of 20-25 reps

Pull-ups                           3 sets of 10 reps

Lunges                            3 sets of 10 reps/per leg

Triceps dips                    3 sets of 15-20 reps

Cross body crunch         3 sets of 30 reps/per side