Get ready to break out the sweat towels, today’s workout WILL challenge both your STRENGTH and ENDURANCE! We’re doing Pyramids.
Station Setup: General warm up of 5 minutes, choose activities based on what you need to work on in your mobility and for your weaknesses.
As always, there are 5 Blocks (or Stations) to this workout. You’re going to perform the first exercise in the Block for the full 3:30 minutes, after which you will get a 60 second break and move on to the first exercise in the next Block. After finishing the first exercise in all 5 Blocks, you’ll head back up to the top of the program and attack the second exercise in each Block.
If working in a group, the pyramids will be structured in a follow the leader style, where the first person in the group will perform a single rep, then the next one follows, etc. When it gets back to the first person, they will perform 2 reps, and repeat the previous steps until they reach 12 reps, at which point the group will work itself back down to 1 rep. This is time based, so continue to do the pyramid for the entire 3:30 minutes.
If you’re challenging yourself to take this one on, use the same protocol as listed above, but take 15-30 second breaks in between each round of reps until you have completing the entire time.
Equipment Needed: TRX Suspension Trainer, Mini Bands, Dumbbells
Published by MikeClarkLife
Mike Clark, BPE, CPT, is a Strength, Speed and Conditioning Coach, Personal Trainer, Sports Nutritionist, TRX® Black Rank Coach, and Physique Athlete who has worked in the fitness industry for over 20 years. He is the co-founder of Pure Wellness Studio in Edmonton, Alberta, Canada, a world-class facility that provides personal training, strength and conditioning, therapeutic massage, acupuncture, and nutrition programs.
Mike works with a wide scope of clientele ranging from elite professional athletes to fitness enthusiasts of all ages, shapes, sizes, and levels who want to improve their overall health and fitness performance. He is a 3 Time Personal Trainer of the Year in Edmonton, and has received numerous industry accolades.
His facility, Pure Wellness Studio, has been named one of the top wellness facilities in Edmonton for the past 5 years, and his teams of 34 trainers, coaches, massage therapists, and acupuncturists deliver results to over 400 clients weekly.
Throughout his entire life Mike had struggled with his weight. It came to a climax as a Kinesiology major in university; Mike wasn’t living by what he was learning. Due to his poor fitness and nutrition habits, his weight had increased to 275lbs. It was then that he knew that he needed to make a change. Through a combination of nutrition, exercise, and development of his Why, one of the most important factors Mike believes for achieving your goals, he was able to drop over 85lbs.
Mike credits his own personal struggle with weight as his motivating factor for helping his clients achieve their personal best, and making a difference in their lives. Fitness isn’t a punishment; it’s a blessing. Nutrition isn’t a one-size-fits-all and may not look the same for everyone, but it is something worth fighting for.
Mike earned his Bachelor degree in Physical Education with majors in Kinesiology and Sports Administration from the University of Alberta in Canada.
View more posts
TRX Training Tips & Workouts 