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Push, Jump, Row – 30, 20, 10

Pyramids are a great way to train when you are by yourself. Not only does each round get physically easier as the reps go down, you also get a significant mental boost as you think, ‘Hey, I did 30 reps last round, this round is only 20.’

This is a sneaky way to ‘trick’ yourself into maintaining a tough intensity through out the workout.

The Workout

Today’s workout only takes 10-20 minutes plus your warm up. Pick a level that seems up to your ability. If you have been training 6 months or less, stick with the Beginner routine.

Try to complete the workout in the written order with as little rest between and during sets as possible.

Intermediate/Advanced Routine

  • 30 Push Ups
  • 30 Box Jumps
  • 30 Inverted Rows (pronated grip, knees bent)
  • 20 Push Ups
  • 20 Box Jumps
  • 20 Inverted Rows (pronated grip, knees bent)
  • 10 Push Ups
  • 10 Box Jumps
  • 10 Inverted Rows (pronated grip, knees bent)

Beginner Routine

Exercise Descriptions

Push Ups

Start on your hands and toes creating a straight line through your body. Place your hands so that they are in line with your shoulders but a little wider. Ensure that your fingers are pointing forwards, that your hips are not sagging or sitting to high and that your neck is in line with the rest of your spine.

Bend your elbows, lowering your upper body, until your chest lightly touches the grass on the ground. Immediately start pushing your body away from the ground again, once again ensuring that your hips aren’t sagging. Once your arms are fully extended that’s one rep.

Alternate exercise: Kneeling Push Ups

Box Jumps

Squat down with your arms back. Extend your legs and jump in one smooth movement. Throw your arms up to help generate momentum.

Tuck your feet into your rear end as you jump. Place your feet down on the step/bench bending your legs as you land so that you absorb the impact in your muscles, not joint. Like jumps squats, you want a nice quiet landing with no jolting.

Alternate exercise: Squats

Inverted Rows

Note: pronated grip means hands over the bar

Position yourself under a bar or a rail. You can also use a Smith Machine or a bar across a squat rack. While hanging from the bar, squeeze your glutes (butt muscles) to raise your hips to a straight line.

Pull your elbows back and down bringing your chest up to the bar. The easiest way to bring the chest forward is to thing about bringing the shoulders back and squeezing the shoulder blades together.

Lower yourself under control until your arms are straight once more. Keep the hips straight the entire time.

Alternate exercise: Prone Pulldowns

Prone Pulldowns

Begin in the Superman position with your arms out in front. Raise your arms and legs off the ground like the image above.

Pull your elbows back by your side and squeeze your shoulder blades together. Keep your arms and legs off the ground as you return to the starting position. Repeat without touching your arms and legs to the ground.

Tip: Squeeze your glutes to help lift your legs off the ground.

Questions? Do you like that?

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