50 can be an intimidating number when it comes to to working out – but this 50 pyramid workout is a butt-kicking ‘ladder style’ circuit that you can do without equipment, at your own pace. Plyometrics and strength training to blast your heart rate and tone your entire body.

FULL DIRECTIONS BELOW

Pin It!

Ladder workouts are totally a love/hate thing for me. On one hand, I love being able to bust a workout like this 50 pyramid workout anywhere, especially when I don’t have time to devote to repeating multiple sets over and over. This kind of ‘wham-bam-thank-you-ma’am’ style workout will undoubtably work your entire body with some sneaky cardio sprinkled in.

The concept is simple: six exercises with reps starting at 50 and counting down until 5. Then starting over at 5 and building back up to the top. Looks something like this:

• 50 plyo lunges
• 40 speed skaters
• 30 russian twists
• 20 burpees
• 10 tricep dips
• 5 pushups

Then once you’ve completed that entire set, immediately start back up from the bottom and build back up:

• 5 pushups
• 10 tricep dips
• 20 burpees
• 30 russian twists
• 40 speed skaters
• 50 plyo lunges

Then you’re done! BAM. More direction below:

50 Pyramid Workout

50 Plyo Lunges

Start in a lunge position – left leg behind your body and both knees bent to lower your body towards the ground, left knee slightly hovering off the ground. Make sure your right knee is stacked directly above your right ankle. Use your legs to power up to a jump and switch legs (as you reach your highest point),  then land back into a lunge position, this time your right leg placed behind your body. Do these jumping plyometric lunges continuously for 50 repetitions before moving on.

40 Speed Skaters

Start with your left leg behind and across the midline of your body. Bend your right knee and reach your left hand towards the outside of your right foot. Powering off with your right leg, hop to the left as you land with your right leg back and across your body, left knee bent. Do this side-to-side speed skating motion for 40 repetitions (each side or ‘landing’ counts as one) before moving on.

30 Russian Twists

Sit on the ground and lift your feet up, knees bent at a 90 degree angle. Lean back slightly, using your core to stabilize your body, with your hands clutched in front of your chest. Next, slightly twist over to the right side, keeping your right elbow hovered slightly above the ground, then switch to the left side. Do this for 30 repetitions, counting each twist as one.

20 Burpees

To execute a burpee, stand upright then place your hands down on the ground and knees bent. Jump your feet out behind your body (palms directly under your shoulders) into a plank position. Jump your feet back in towards your chest, then power up with your legs to jump up to your highest point. Do 20 burpees consecutively before moving on.

10 Tricep Dips

Plant your feet on the ground (palms directly under your shoulders), fingers pointed towards your feet, and lift your hips off the ground. Bend your elbows to lower your body slightly (making sure your elbows are pointing behind your body), then extend your arms – executing a tricep dip. Do this 10 times before moving on.

5 Pushups

Start in a plank position, hands directly under your shoulders and hips parallel to the ground. Bend your elbows to lower your chest and hips to the ground, executing a push-up, then extend your elbows. Do 5 push-ups.

Then take a quick breather and build back up to the top, starting with the push-ups and ending with the plyo lunges.

There you have it! A killer 50 pyramid workout that’s perfect anytime, anywhere.

Love quick workouts like this without the need for equipment? Then you need to try this Quick and Dirty Minute HIIT Workout, Lower Body Cardio Tabata, Legs of a Track Star Workout, 10 Minute Tabata Workout, and this Body Weight Strength Training Workout.

DE-STRESS YOUR BUSY LIFESTYLE!

GET IT NOW!

You have Successfully Subscribed!