Introducing a New Reverse Pyramid to Work Out Your Entire Body

The reverse pyramid is a highly versatile method of creating a full-body workout plan. Here is another arrangement of exercises using the reverse pyramid from 20-1. This is a fairly advanced workout plan, but you can adjust to fit a more intermediate level by resorting to pulldowns once you fail at pull-ups; replace the TRX with regular push-ups or plank poses for rollouts; and use light weights for the lifting sections:

See the workout cycle below:

Reverse Pyramid (New)

Warm up with a five-minute jog or a 1-10 burpee or push-up pyramid, mixed with a 25-meter jog between levels of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 (burpee/push-ups).

Lift:

• Bench 5

• Pulldowns 5 

• Deadlift 5

20, 19, 18, 17, 16: Pull-ups, abs, burpees or push-ups/25-meter run pyramid

• Bench 5

• Hang clean 5

15, 14, 13, 12, 11: Pull-ups, TRX rollouts or plank pose 30 seconds each, kettlebell swings

• Bench 5

• Push press 5 to 10

10, 9, 8, 7, 6: Pull-ups, weighted squats, TRX rollouts or plank pose 30 seconds each

5, 4, 3, 2, 1: Pull-ups, bench, deadlifts (moderately heavier weight each set but no one-rep max kind of weight)

• Two-mile run at an easy pace

• Swim 500-meter warmup any stroke

• 5 x 300-meter goal pace

  • Rest with a two-minute plank pose

• 500 meters with fins

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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