{"id":58978,"date":"2025-03-31T00:00:00","date_gmt":"2025-03-30T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/entrainement-pyramidal-complet-du-corps\/"},"modified":"2025-05-23T10:48:05","modified_gmt":"2025-05-23T08:48:05","slug":"entrainement-pyramidal-complet-du-corps","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-pyramidal-complet-du-corps\/","title":{"rendered":"Entra\u00eenement de la semaine : Entra\u00eenement pyramidal complet du corps de 25 minutes"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ pyramid full-body workout \/ 25 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Incline chest press machine, barbell, kettlebell &amp; gym mat<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Think about pyramids<\/strong>. These ancient marvels have stood the test of time, enduring centuries of weather, war, and the elements. <strong>Their strength and stability are a testament to the power of solid foundations.<\/strong><\/p>\n\n\n\n<p>You\u2019ll never be as strong as a pyramid, but this<strong> pyramid full-body workout <\/strong>will help you build solid foundations. It features <strong>4 exercises<\/strong>, with <strong>3 of them forming the core of this workout<\/strong>. You\u2019ll complete <strong>9 rounds<\/strong>, each with a <strong>predefined number of reps: 5, 10, 15, 20, 25, 20, 15, 10, and 5<\/strong>. After each round, you&#8217;ll perform <strong>50 reps of the 4th exercise<\/strong>. Feel free to take as many breaks as needed. In total, this workout will take just <strong>25 minutes to complete<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Incline chest press<\/li>\n\n\n\n<li>Barbell hip thrust<\/li>\n\n\n\n<li>Kettlebell swings<\/li>\n\n\n\n<li>Kettlebell ab twist<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Let&#8217;s build this pyramid!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img decoding=\"async\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_fr.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105050\"\/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>First 3 exercises \u2013 5, 10, 15, 20, 25, 20, 15, 10 and 5 reps<\/li>\n\n\n\n<li>9 rounds<\/li>\n\n\n\n<li>At the end of each round, 50 reps of the 4th exercise<\/li>\n\n\n\n<li>Rest when needed<\/li>\n\n\n\n<li>25 minutes<\/li>\n\n\n\n<li>Equipment: Incline chest press machine, barbell, kettlebell &amp; gym mat<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>9 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; INCLINE CHEST PRESS<\/h3>\n\n\n\n<p><strong>5, 10, 15, 20, 25, 20, 15, 10, 5 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lean back and press your feet actively onto the floor.<\/li>\n\n\n\n<li>Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.<\/li>\n\n\n\n<li>Engage your core and press forward and up with as much as possible.<\/li>\n\n\n\n<li>Make sure your back stays in contact with the cushion behind you.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; BARBELL HIP THRUST<\/h3>\n\n\n\n<p><strong>5, 10, 15, 20, 25, 20, 15, 10, 5 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place a loaded barbell next to and parallel to a bench.<\/li>\n\n\n\n<li>Slide your legs under the barbell. Sit on the floor with your back against the side of a bench. The barbell should be over your hips.<\/li>\n\n\n\n<li>Grasp the barbell at each side. This is your starting position.&nbsp;<\/li>\n\n\n\n<li>Bend your knees and place your feet flat on the floor, approximately shoulder-width apart.<\/li>\n\n\n\n<li>Keeping your torso rigid, exhale as you raise the barbell by extending your hips until they are fully extended.<\/li>\n\n\n\n<li>Hold for a count of two and squeeze your glutes.<\/li>\n\n\n\n<li>Inhale as you lower the barbell by flexing your hips. Do not allow the barbell to touch the floor. Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; KETTLEBELL SWINGS<\/h3>\n\n\n\n<p><strong>5, 10, 15, 20, 25, 20, 15, 10, 5 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hold the kettlebell with both hands.<\/li>\n\n\n\n<li>Hinge the hips to initiate the swing movement.&nbsp;<\/li>\n\n\n\n<li>Rapidly drive hip extension to swing the kettlebell upwards.&nbsp;<\/li>\n\n\n\n<li>Control your swing descent with a hip hinge by swinging the kettlebell between your legs.&nbsp;<\/li>\n\n\n\n<li>Repeat.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; KETTLEBELL AB TWIST<\/h3>\n\n\n\n<p><strong>5, 10, 15, 20, 25, 20, 15, 10, 5 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Find a soft ground, preferably a mat and grab a kettlebell or dumbbell with an adequate weight.<\/li>\n\n\n\n<li>Place your glutes on the floor and lift your feet in the air.<\/li>\n\n\n\n<li>Now grab the kettlebell as indicated in the video below.<\/li>\n\n\n\n<li>Slowly start twisting the kettlebell until you can feel a slight stretch on the opposite core side.<\/li>\n\n\n\n<li>Hold for a brief second and turn to the other side.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Strong like a pyramid after this pyramid full-body workout. Find other ways to build strength here:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">18-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">24-min endurance workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">28-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">20-min medicine ball workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">40-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">18-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">Full-body Valentine\u2019s partner workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">25-min zone 2 cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">20-min lower body superset workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">15-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">20-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">20-min New Year\u2019s strength workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png\" alt=\"evo ch standard sales campaign blog en\" class=\"wp-image-114609\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ pyramid full-body workout \/ 25 minutes Equipment: Incline chest press machine, barbell, kettlebell &amp; gym mat Think about&#8230;<\/p>\n","protected":false},"author":26,"featured_media":58976,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Entra\u00eenement pyramidal complet du corps de 25 minutes | EVO Fitness","_seopress_titles_desc":"Les pyramides r\u00e9sistent gr\u00e2ce \u00e0 leurs fondations solides. Cet entra\u00eenement pyramidal complet du corps t'aidera \u00e0 construire la tienne.","_seopress_robots_index":"","footnotes":""},"categories":[1690],"tags":[2683,2707,2901,2910,1664,2326,2396,2446],"class_list":["post-58978","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bouge","tag-entrainement-pyramidal-complet-du-corps","tag-workout-3","tag-wow-3","tag-workout-of-the-week-3","tag-entrainement","tag-entrainement-de-la-semaine","tag-edls","tag-entrainement-pyramidal"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/58978","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/users\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/comments?post=58978"}],"version-history":[{"count":2,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/58978\/revisions"}],"predecessor-version":[{"id":112772,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/58978\/revisions\/112772"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media\/58976"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media?parent=58978"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/categories?post=58978"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/tags?post=58978"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}