3 Squat-Pushup Pyramid Exercises Done in Less Than Thirty Minutes

The majority of individuals are too busy earning their living but still want to get a better physique. There is a general sense of confidence that is built when one has an aesthetic body. The exercises involved should use complete body training. They also need to have adequate volume and a sufficient load to help build strength.

Here is a routine worth trying:

The Pyramid Challenge

Pyramid training exercises utilize descending and ascending repetitions of one or more workouts with minimum rest periods in between sets. You are going to perform a ton of tasks in a limited time.It requires mental fortitude as well to help complete the training as fast as possible.

This method was initially utilized by inmates who lacked training equipment and was made popular by legendary coach Josh Bryant. The pyramid challenge works best with two workouts: pushups and squats.


To do quality squat movements, begin with your legs spread hip-width apart or a bit wider. Position your hands either in front (for balance), behind your head (for an intense exercise), or on your hips (to make it slightly harder). Make sure your toes are slightly pointing outwards. Before beginning the workout, you can supplement your training with fitness products from valkyrie-online.org. When performing the squat movements, make sure that both feet remain flat on the floor, and if you feel like going lower, feel free, but don’t force it!


With the front of your body facing the floor, hold your body up using your toes and hands. Make sure that your hands are directly beneath your shoulders. Maintain a straight line from your feet to your head by bracing your core and squeezing your glutes. As you lower your body, keep your elbows at 45 degrees and not flared out. Make sure that your chest leads first to the floor, maintaining a straight body alignment. Push yourself back to your initial position and repeat the process. You can use an elevated surface to place your hands if the exercise feels too intense.

Workout One

For the initial challenge, select an exercise between pushups and squats. Once you decide on which exercise to use, you will perform your rounds as fast as possible while walking six to ten steps as your “recovery period” between rounds. Remember that the fewer steps you take, the more challenging the workout. Each set done is 11 repetitions, making a total of 110 total repetitions for the training plan. For example, if you choose to begin with one pushup, you will walk for six to ten steps, then complete the set with ten pushups. For the second set, begin with two pushups, walk for recovery, and then do nine pushups to complete the set. Do this process for ten sets.

Workout Two

The second workout utilizes both exercises; pushups and squats. This option will involve your upper and lower body, giving you a full-body workout experience. If you begin with pushups, perform one rep, followed by walking for rest, and then do ten squats to complete the set. For the second set, you will do two push ups, walk for recovery, then finalize the set with nine squats. This process should go on for ten rounds.

Workout Three: The Complete Monty

This last option is the toughest of the three. You will perform a similar process to the second workout. However, when you finish the tenth set, continue doing more sets, reducing the number of reps by one in the initial exercise and increasing by a rep in the last exercise. You will notice that you finish the workout doing the same number of reps you started with foreach exercise.


Because of the exercises used, this routine is more of a calisthenics workout. Regardless of the challenge, your goal is to finish the training as fast as possible. Always keep in mind that for the achievement of any goal, steady progress needs to be maintained. You don’t even need to visit a fitness center to perform the pyramid challenge.

About Danny Diazion

Danny Daizion is a professional blogger, designer, and developer. He is working at Market n Reports as Web Data Associate. If you like his work, feel free to contact him Facebook, Google+. See his articles at medgadget.

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