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  • Writer's pictureLaura Flynn Endres

What is an Exercise Pyramid?

Pyramid training involves a steady increase (or decrease) in repetitions throughout a circuit. Pyramid training can be used for fat loss, strength, muscle definition, and endurance.

A Descending Reps Pyramid of 5, 4, 3, 2, 1 would look like this:

5 Squats 5 Push-Ups 5 Sit-Ups


4 Squats

4 Push-Ups

4 Sit-Ups

Followed by,

3 Squats

3 Push-Ups

3 Sit-Ups

And so on until you do 1 Rep of each.

As you fatigue, the number of reps lower. This is helpful mentally - you can continue pushing hard, knowing you have fewer reps each time.

That said, a Pyramid for an advanced exerciser might include climbing back up in reps.

For example,

10, 8, 6, 4, 2 Reps

followed by

2, 4, 6, 8, 10 Reps

THAT’S no joke!

If you want a simple workout that packs a punch, pyramid 2-3 exercises and give it a go!


Wanna play the game? My team fitness game is for ALL LEVELS!

It's awesome - you'll love it! Promise.

You team up, score points for exercising and meeting your

nutrition goals, and compete against other teams.

And in the meantime, you get epic results.

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