I don’t know whether this segment will truly be weekly. However, I am going to try and post a workout routine at least every other week. These posts will be free and available to anyone who subscribes to Artfully Exercising, as well as anyone who stumbles across it via the World Wide Web and/or on social media (feel free to share these posts, is what I’m implying here 😉).
Going forward, my plan is to post extra workout routines (including some follow along workout sessions) and exercise guides for my paid subscribers, so please consider updating your subscription to either a monthly or yearly plan! I really appreciate the support, and I thank you in advance!
I ended 2023 strong, and began 2024 even stronger. I got in a sixty minute full body HIIT with weights before the festivities began on New Years Eve. I started right back up again on January 1st with a two hour long session of strength and cardio exercises. I did some calisthenics and upper body training the next two days. We went on a very strenuous hike on day four of the new year. The setting was Breakneck Ridge, one of the most challenging trails in the Hudson Valley. It was all the more grueling because we brought our nine month old puppy, Palbert. He was a real champ scrambling up the rocks and very steep inclines. I was basically rucking up the mountain with him in tow. Even still, after sitting through the long car ride home, I was itching to get some more exercise. So I did a forty minute unilateral dumbbell workout. Then the next day was some push and pull training, followed by some multi-pump burpees. And so on…
I have been delving into the pyramid workout format lately, which is the theme of this segment. The routine I am sharing with you today is a total body cardio and strength pyramid. There are only three exercises to this routine: the burpee, the squat and the push up. Each can be performed solely with your own bodyweight, but I am adding in an option for weights when doing the squats. There’s also some modifications, which include non-jumping options and alternative positions that are more accessible to accommodate beginner fitness levels. The modifications are linked to video demonstrations, so you can get the gist of the exercise.
The pyramid format is very simple to follow. You start with a specific number of reps and either incrementally increase or decrease it each set. You can either work up or down the pyramid, meaning you could start with the least amount of reps or the most amount of reps. That choice is yours alone! I prefer starting big and ending small. Either way, this is a real burner, so pace yourself! Work at a tempo and intensity that feels appropriate for your strength and fitness level.
I think that’s enough pretext, so let’s get on to the workout:
First set:
Thirty one pump burpees. A one pump burpee entails performing a burpee with a push up and a jump at the end. Modifications include chest to floor burpees, half burpees or plank step backs.
Thirty dumbbell shoulder squats. I used a set of twenty pound dumbbells. Modifications include using lighter weights or removing the dumbbells altogether and performing air squats.
Thirty push ups. I did tricep push ups, which are more effective in building muscle. Take your time, and really focus on your form during the eccentric (lowering) phase of the push up.
Modifications include kneeling push ups, wall push ups and incline push ups.
Second set:
Twenty-five one pump burpees
Twenty-five dumbbell shoulder squats
Twenty-five push ups
You’re probably already getting the complete picture here…We’re decreasing our workload by five reps each set.
Third set:
Twenty one pump burpees
Twenty dumbbell shoulder squats
Twenty push ups
I forgot to mention it before, but do remember to take a rest in between sets. I took twenty seconds, but please use your own judgement when it comes to rest. This is not a race! Take thirty seconds, forty, a minute or two. This is a challenging circuit!
Fourth set:
Fifteen one pump burpees
Fifteen dumbbell shoulder squats
Fifteen push ups
For me, the burn really starts to kick in around this set. I am getting really close to working towards failure, especially when it comes to doing the push ups after squatting with weights.
Fifth set:
Ten one pump burpees
Ten dumbbell shoulder squats
Ten push ups
And you’re done! Catch your breath, drink some water and congratulate yourself on smashing this pyramid workout! You’ve just completed one hundred burpees, one hundred squats and two hundred push ups (if you chose to do the one pump burpee option)!
Again, because I can’t stress it enough, this routine should be performed according to your fitness and strength level. Pace yourself. In addition to modifying the actual exercises, you can absolutely modify the number of reps and sets (i.e. doing three sets with twenty reps of each exercise in set one, fifteen in set two and ten reps in the final set).
Always work hard and have fun!
I appreciate and value your feedback, so if you do end up trying this particular routine, I’d love to hear all about your experience.