If the 1-10-1 PT pyramid has gotten simple for you, congrats! This basic exercise is a helpful evaluation software for anybody who likes to combine in high-repetition calisthenics like pull-ups, push-ups, dips and a few form of core train into what I name the right exercise. The pyramid is an ideal exercise due to its simplicity, with a warmup, most effort set and cooldown all in-built.

Listed below are 3 ways to make the pyramid more difficult for you in the event you want one thing extra.

You do not essentially want a brief one-mile run or 10 minutes on the bike in the event you’re doing the pyramid, however in case you are used to doing a warmup and it really works for you, do it in your regular upper-body coaching day.

As a substitute of a 1-10-1 pyramid that yields a complete repetition quantity of 100 pull-ups, 200 push-ups, 300 sit-ups or core train combine with plank pose time, and 100 dips, this 1-12-1 pyramid provides much more quantity.

By including solely two extra ranges of the pyramid, you acquire a complete quantity of 144 pull-ups and dips, 288 push-ups, and greater than 400 ab reps or plank time.

You may make this even more durable in the event you triple the push-ups in order that they match the sit-up and plank time repetition quantity. You too can add 400-meter runs each set for a complete of 23 units of 400-meter runs (or two-minute bike rides).

These additions add six miles of operating to the conventional 1-10-1 pyramid and one other 50%-100% improve in complete quantity of repetitions.

PT Pyramid 1-12-1

• Pull-ups x 1
• Push-ups x 2 (or x 3)
• Sit-ups x 3 (or plank/second)
• Dips x 1
• Run 400 meters each set

Simply in case you want a set-by-set breakdown, right here is the way it works:

• Set 1: 1 pull-up, 2 push-ups, 3 sit-ups, 1 dip, run 400 meters
• Set 2: 2 pull-ups, 4 push-ups, 6 sit-ups, 2 dips, run 400 meters
• Set 3: 3 push-ups, 6 push-ups, 9 sit-ups, 3 dips, run 400 meters

Hold going up till set 12:

• Set 12: 12 pull-ups, 24 push-ups, 36 sit-ups or 36 seconds of plank, 12 dips, run 400 meters

Then repeat in reverse order units 11 to 1.

Mild weight shoulders

This five-pound dumbbell exercise is an effective method to steadiness out the shoulder muscle mass after the numerous repetitions of the above workouts. Contemplate this a shoulder cooldown and muscle balancing exercise.

Grip Circuit

Attempt 5 minutes of grip challenges in the event you nonetheless can work the fingers and forearms after 100+ pull-ups.

50-50 Exercise

When you have something left together with your arms, high off the high-repetition calisthenics and operating exercise with a swim exercise that can make it easier to together with your swim conditioning, particularly in the event you should take your swim take a look at after operating and doing calisthenics on a take a look at just like the Air Power Particular Warfare Preliminary Health Take a look at.

Tread or swim: 10-minute warmup

Repeat 10 occasions.

• Swim: 50 meters free
• Swim: 50 meters CSS
• Stretch or tread after every set as wanted

The above calisthenics and operating exercises are powerful and should require some restoration and fueling (diet) earlier than you are able to do the swim exercise. It’s fantastic to interrupt this exercise into two periods if wanted.

— Stew Smith is a former Navy SEAL and health writer licensed as a Power and Conditioning Specialist (CSCS) with the Nationwide Power and Conditioning Affiliation. Go to his Health eBook retailer in the event you’re seeking to begin a exercise program to create a wholesome life-style. Ship your health inquiries to stew@stewsmith.com.

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