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Moderate Workout

Pyramids

Moderate   22 minutes

Target Areas: Shoulders, Back

Equipment: Exercise Mat

Charlie Tipton
 		    Added By Charlie Tipton
Pyramids
Tags
Bodyweight Workouts Shoulder Workouts

Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
12 reps
Transition
Transition
5 seconds
Squats
Squats
12 reps
Transition
Transition
10 seconds
Push-Ups
Push-Ups
12 reps
Transition
Transition
10 seconds
Sit-Ups
Sit-Ups
12 reps
Transition
Transition
10 seconds

Set 2: 1 round
Jumping Jacks
Jumping Jacks
11 reps
Transition
Transition
5 seconds
Squats
Squats
11 reps
Transition
Transition
10 seconds
Push-Ups
Push-Ups
11 reps
Transition
Transition
10 seconds
Sit-Ups
Sit-Ups
11 reps
Transition
Transition
10 seconds

Set 3: 1 round
Jumping Jacks
Jumping Jacks
10 reps
Transition
Transition
5 seconds
Squats
Squats
10 reps
Transition
Transition
10 seconds
Push-Ups
Push-Ups
10 reps
Transition
Transition
10 seconds
Sit-Ups
Sit-Ups
10 reps
Transition
Transition
10 seconds

Set 4: 1 round
Jumping Jacks
Jumping Jacks
9 reps
Transition
Transition
5 seconds
Squats
Squats
9 reps
Transition
Transition
10 seconds
Push-Ups
Push-Ups
9 reps
Transition
Transition
10 seconds
Sit-Ups
Sit-Ups
9 reps
Transition
Transition
10 seconds

Set 5: 1 round
Jumping Jacks
Jumping Jacks
8 reps
Transition
Transition
5 seconds
Squats
Squats
8 reps
Transition
Transition
10 seconds
Push-Ups
Push-Ups
8 reps
Transition
Transition
10 seconds
Sit-Ups
Sit-Ups
8 reps
Transition
Transition
10 seconds

Set 6: 1 round
Jumping Jacks
Jumping Jacks
7 reps
Transition
Transition
5 seconds
Squats
Squats
7 reps
Transition
Transition
10 seconds
Push-Ups
Push-Ups
7 reps
Transition
Transition
10 seconds
Sit-Ups
Sit-Ups
7 reps
Transition
Transition
10 seconds

Set 7: 1 round
Jumping Jacks
Jumping Jacks
6 reps
Transition
Transition
5 seconds
Squats
Squats
6 reps
Transition
Transition
10 seconds
Push-Ups
Push-Ups
6 reps
Transition
Transition
10 seconds
Sit-Ups
Sit-Ups
6 reps
Transition
Transition
10 seconds

Set 8: 1 round
Jumping Jacks
Jumping Jacks
5 reps
Transition
Transition
5 seconds
Squats
Squats
5 reps
Transition
Transition
10 seconds
Push-Ups
Push-Ups
5 reps
Transition
Transition
10 seconds
Sit-Ups
Sit-Ups
5 reps
Transition
Transition
10 seconds

Set 9: 1 round
Jumping Jacks
Jumping Jacks
4 reps
Transition
Transition
5 seconds
Squats
Squats
4 reps
Transition
Transition
10 seconds
Push-Ups
Push-Ups
4 reps
Transition
Transition
10 seconds
Sit-Ups
Sit-Ups
4 reps
Transition
Transition
10 seconds

Set 10: 1 round
Jumping Jacks
Jumping Jacks
3 reps
Transition
Transition
5 seconds
Squats
Squats
3 reps
Transition
Transition
10 seconds
Push-Ups
Push-Ups
3 reps
Transition
Transition
10 seconds
Sit-Ups
Sit-Ups
3 reps
Transition
Transition
10 seconds

Set 11: 1 round
Jumping Jacks
Jumping Jacks
2 reps
Transition
Transition
5 seconds
Squats
Squats
2 reps
Transition
Transition
10 seconds
Push-Ups
Push-Ups
2 reps
Transition
Transition
10 seconds
Sit-Ups
Sit-Ups
2 reps
Transition
Transition
10 seconds

Set 12: 1 round
Jumping Jacks
Jumping Jacks
1 rep
Transition
Transition
5 seconds
Squats
Squats
1 rep
Transition
Transition
10 seconds
Push-Ups
Push-Ups
1 rep
Transition
Transition
10 seconds
Sit-Ups
Sit-Ups
1 rep
Transition
Transition
10 seconds

Set 13: 1 round
Corpse
Corpse
20 seconds
Cat Cow
Cat Cow
25 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

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abs & core

Abs & Core

bodyweight

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Community Created

weightlifting

Weightlifting

interval timers

HIIT

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Cardio

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Toning

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Full Body

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