What is the definition of Pyramid Training Workouts?
Pyramid circuit training involves adding or subtracting: exercises, repetitions, rest periods or changing the weight after every round or set. Using Pyramid workouts is an effective way to get more out of your workouts and to add in a little fun along the way.
There are several benefits to pyramid training workouts but mostly it is a clever way to work with your body so as you fatigue you are able to continue and get more out of each exercise.
6 Types of Pyramid Circuit Workouts
1 – Movement Pyramid Circuits
Movement pyramids involve adding an extra exercise to your workout every set or round. For example you start off by performing exercise no. 1 and then rest and then you perform exercise no. 1 and no.2, rest again and then perform no.1, no.2 and no.3 and so on.
You can climb up the pyramid so starting at 1 exercise and adding 1 each round or you can climb down the pyramid by starting at maybe 6. For the really brave you can climb both up and back down again.
It is important to realise that with Movement Pyramids you will be performing the first exercise more often than the 2nd exercise and so on, so good programming is essential.
2 – Repetition Pyramid Circuits
These types of workout pyramids involve adding or subtracting the amount of repetitions you perform each round or set. So the first round you may perform 5 repetitions, the second round 10 reps, the third 15 reps and so on.
As with the Movement Pyramids you can climb up the pyramid, climb down the pyramid or both.
3 – Timed Pyramid Circuit Workouts
Very similar to Repetition Pyramids except this type of workout changes the exercise time each round or set. So you could perform 60 seconds the first round, 45 seconds the second and 30 seconds the third.
Again you can add time to climb the pyramid or reduce time to descend the pyramid or use both methods.
4 – Load Pyramid Circuit Workouts
Another effective pyramid format is to change the load every round or set. So each round you can increase the weight or decrease the weight (Reverse Pyramid Training). Using load pyramids is particularly effective for fatiguing muscles for muscle growth and for warming up gradually.
5 – Rest Pyramid Circuit Workouts
Sound good don’t they? When you start your workout you are fresh and need less rest whereas towards the end of your workout you are more tired and so need more rest. Rest pyramids take advantage of this principle by increasing the rest periods as you progress through the pyramid. Great for cardio training.
6 – Combinations
If you really want to take things to the next level you can start mixing some of these formats together. So you can reduce the repetitions each round but increase the weight or add another exercise each round but reduce the time.
There are lots of different combinations that you can try and the limits for workout pyramids are endless. However, it’s very important that you think about your goals and build your workouts around these rather than the other way around.
Learn more: 12 kettlebell training workout formats
5 Kettlebell Pyramid Strength Training Workouts
I use strength pyramids a lot especially for new clients looking to develop a strong foundation in a certain movement.
Strength Pyramid Format:
- Exercise left x 1
- Exercise right x 1
- Rest
- Exercise left x 2
- Exercise right x 2
- Rest
- Continue 3, 4, 5
As these are pyramid strength training workouts they only really work on tough exercises that require a lot of strength.
I tend to stop at 5-6 reps to focus purely on strength building and to maintain focus on the movement. If you find that you can perform more than 5-6 reps then the weight or movement is probably too easy and you should use a different workout format.
Never train to failure with these workouts, you don’t want to teach yourself to fail. The exercise should be challenging but you should feel like you could perform another repetition is you really had too.
You can usually perform this type of workout 4-5 times per week.
Here are 5 of my favourite strength pyramid exercises:
1 – Kettlebell Turkish Get Ups
A great way to practice and improve your Turkish Get Ups. Change sides after each set but don’t put the kettlebell down if you are performing more than 1 repetition on the one side.
Work up to 5 reps on each side.
Learn more: Complete guide to the turkish get up
Watch the Turkish Get Up below:
2 – Kettlebell Overhead Press
If you want to build your strength at the overhead press then this is the way to do it. Keep the movement slow and controlled.
Learn more: Complete guide to the overhead press
Work up to 5 reps on each side.
3 – Pull Ups
Most people struggle with Pull Ups, if this is the case for you then a strength pyramid is the way forward. If you can’t do one repetiton then either use a band connected to the bar and under one foot to help you up or practice slow eccentric lowers from the top position using this pyramid format.
Warning – the slow eccentric lowers from Pull Ups will leave you feeling very sore for a few days.
Work up to 5 reps on each side.
4 – Kettlebell Pistols
Get great at the ultimate leg exercise by practicing your Pistol Squats using this strength pyramid. If one rep is too tough then start by sitting and standing one legged into a chair or by attaching a band in front of you and using it to help you.
Learn more: How to master the kettlebell pistol squat
Work up to 5 reps on each side.
5 – Kettlebell Single leg Deadlift
If your Single Leg Deadlifts are all over the place then this format works well. A great start for beginners but equally good if you really want to push the load for your single leg deadlifts. Try using two hands and two kettlebells and really adding some weight!
Work up to 5 reps on each side.
Learn more: Guide to the single leg deadlift exercise
Watch the Single Leg Deadlift below:
2 Kettlebell Pyramid Workouts for Fat Loss
These fat loss pyramids are very effective and motivational too. I’ve used these a lot during my kettlebell classes and they always go down well.
6 – Countdown Pyramid Workouts
The principle for these workouts is very simple. Perform each exercise in the pyramid circuit for 10 repetitions, then 9, 8, 7 all the way down to 1.
- Goblet Squat
- Push Ups
- One Handed Swing (10, 9, 8 etc. each side)
- Burpee
- Sit and Press
I usually find 5-6 exercises is about the right number to keep the heart rate up and to make the workout both manageable and motivational.
If you find counting down from 10 to 1 too much then you can always start at a lower number like 7 and with time progress up to 10.
7 – Climbing Movement Pyramid Circuit
Here’s another effective workout that is very popular during my kettlebell classes. Rather than change the repetitions with this workout you add a fresh exercise each round.
You will be performing 30 seconds of each exercise. Start with exercise no.1, then rest 30 seconds, then exercise no.1 and no.2, then rest 30 seconds and so on.
- Two Handed Swing
- Push Ups
- Alternating Lunges
- Slow Mountain Climbers
- Regular Row (switch sides each round)
- Fast Mountain Climbers
- Sit and Press
- Burpees
I suggest that you use an interval timer that beeps every 30 seconds. You will find that the beeps keep your workout honest and ensure that you change exercises promptly and don’t rest too long.
For many people completing all 8 exercises will be too much but the great thing about this pyramid is that you can keep practicing until you make it through. These workouts are great for monitoring your progress.
5 Kettlebell Pyramid Workouts for Muscle
Want to build some muscle? Then workout pyramid circuits can seriously help.
The principle is simple but it often means juggling between lots of different weights so isn’t always as easy to set up. You start out with your lightest weight and then each round or set you reduce the number of repetitions but increase the load.
- 15 reps – lightest weight
- 12 reps – light/medium weight
- 10 reps – medium weight
- 8 reps – medium/heavy weight
You will find that it takes a few workouts to determine what are the correct weights to use during each round. The key is to ensure that the weight is challenging enough that you could only manage 1 or 2 reps more if really necessary.
I like this format because the first round really works as a great introduction and warm up into the movement and then you progressively get heavier and heavier each round.
Here are 5 of my favourite muscle building pyramid circuits:
You will need a good variety of kettlebells to perform these workouts well.
8 – Kettlebell Lunge
You can seriously overload your legs using the lunge and this workout format. You’ll be amazed at the cardio aspect of it too. Perhaps a man will start with a 16kg, 20kg, 24kg and then 2 x 16kg.
Learn more: 16 kettlebell lunge variations
9 – Kettlebell Squats
Another great leg and glutes exercise. If you want to add some muscle then you are going to have to use some decent sized weight here. You might start with a single kettlebell but then start using 2 kettlebells to really turn up the intensity.
10 – Kettlebell Clean
I love a good heavy clean. You’ll work into your legs, glutes, hips and back with this exercise. You can use singles or doubles but you’ll want to be lifting heavy at the end.
Learn more: Stop banging your wrists and clean effectively
11 – Kettlebell Overhead Press
For big strong shoulders overhead presses are a great exercise. Keep your core and glutes tight when the going gets tough. Try and avoid leaning to far backwards and using your chest.
12 – Kettlebell Row
Work into the back of your body with the row. You can use single or double kettlebells but you will get more core advantages from the single kettlebell due to the anti rotational element.
Learn more: 6 kettlebell row variations
Watch the Kettlebell Row below:
2 Kettlebell Pyramid Workouts for Cardio
If you want to really get your heart racing and work on a little more endurance then workout pyramids can help too. I like this type of workout format for the motivational aspect, they really help to keep you interested throughout the workout.
Here are 2 to try:
13 – Kettlebell Swing Pyramid Circuit
- Two Handed Swing (lightest) – 30 secs
- Rest – 15 secs
- Two Handed Swing (medium) – 30 secs
- Rest – 20 secs
- Two Handed Swing (medium/heavy) – 30 secs
- Rest – 25 secs
- Two Handed Swing (heavy) – 30 secs
- Rest – 30 secs
- Repeat circuit again
The first thing to notice with this workout is that the weight increases each round. So a male may progress through 16, 20, 24, 28kgs. Secondly you can also see that the rest periods get increased each round.
You will love the transition from the heaviest weight back to the lightest weight when you start the 2nd circuit. You’ll be amazed at the additional muscle recruitment that has occurred during the first round. You’ll feel like the Hulk!
Learn more: 5 ways to supercharge your kettlebell swing workouts
14 – Kettlebell Snatch Pyramid Circuit
- Snatch 15 left
- Snatch 5 right
- Rest – 15 secs
- Snatch 10 left
- Snatch 10 right
- Rest – 30 secs
- Snatch 5 left
- Snatch 15 right
- Rest – 30 secs
You will notice that during these pyramids you overload the one side temporarily. The advantage of this format is that the one side gets a little extra time to rest as you push the other side.
Learn more: Ultimate guide to the kettlebell snatch
If you fly through this circuit then you can always start at 20 repetitions rather than 15 and add in an extra round.
Conclusion
Kettlebell Pyramid Circuit Training is an excellent way to get more out of your workouts. No matter what your workout goals there is usually a way to add in a pyramid style workout to keep things interesting.
I urge you to choose a workout or two from above and give them a shot, I think you are in for a treat!
To see more posts about full body workouts, go here.
Have you tried any of these pyramid circuits? Let me know below…
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