{"id":58200,"date":"2022-05-02T00:00:00","date_gmt":"2022-05-01T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/pyramid-functional-workout\/"},"modified":"2022-05-02T00:00:00","modified_gmt":"2022-05-01T22:00:00","slug":"pyramid-functional-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/pyramid-functional-workout\/","title":{"rendered":"Workout of the week: 20-min pyramid functional workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ pyramid functional workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Exercise mat<\/p>\n\n\n\n

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Unlike pyramid schemes, pyramid workouts actually benefit everyone<\/strong>; plus, they’re a fun and efficient way of improving your fitness levels<\/strong>. As if the name hasn’t given it away, these workouts follow a pyramid structure, meaning you’ll have a slow, steady increase in reps and intensity followed by an inevitable decrease<\/strong>. <\/p>\n\n\n\n

The concept behind it is the principle of progression which states that\u00a0as your body adapts to your exercise routine, you have to change it<\/strong>. Then, it’s up to you: you can increase weight, duration, intensity or try a whole new sport. Last but not least,\u00a0this type of workout falls under the interval training\u00a0<\/strong>method, which, as you know,\u00a0helps build muscle and lose weight<\/strong><\/a>.<\/strong><\/p>\n\n\n\n

This pyramid functional workout <\/strong>has 4 exercises<\/strong>. 3 of them are part of the main exercise group, consisting of 9 rounds<\/strong>, each with a predefined number of reps: 5, 10, 15, 20, 25, 20, 15, 10 and 5<\/strong>. At the end of each round, you must perform 50 reps of the 4th exercise<\/strong>. Rest when and if needed. All combined, this workout should take you 20 minutes to complete<\/strong>. <\/p>\n\n\n\n

  1. Crawling push-up<\/li>
  2. Squat to lunge<\/li>
  3. Flutter kicks <\/li>
  4. Squat jacks <\/li><\/ol>\n\n\n\n

    Let’s climb this pyramid! <\/strong><\/p>\n\n\n\n\n\n

    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n