By Sam Cortes, Communications Coordinator

The Pyramid Workout is back! This time, let’s work on our conditioning.


What is a Pyramid Workout?

The pyramid workout is a specific workout structure where you progress through exercises, going back through the ones you’ve completed before moving on to the next exercise. 

Once you reach the last exercise, you work backwards.

When the workout is finished, it forms a pyramid shape in that the first exercise is performed the most amount of times (the base), and the fourth exercise is performed the least amount of times (the top).

If you’re confused, don’t worry! We break it down more below.

What Does The Conditioning Pyramid Workout Target?

This workout consists of eight different conditioning exercises that target your cardiovascular system by getting your arms and legs moving and your heart pumping. 

Remember, all exercises can be modified to suit you! Try any of these exercises in low-impact or high-impact versions.


Before You Begin: Dynamic Warm-Up

Before you begin the workout, start off with a dynamic warm-up. 

For example, walk two laps on the track, and move through the range of motion of your major joints that you will be using in this workout, including your shoulders and hips. 

Warm-up moves could also include hip-openers and self-hugs to prepare these joints and their surrounding muscles.


The Conditioning Pyramid Workout



  • 2 sets (below)
  • 9 minutes per set
  • Total: a 20-minute workout


Set 1

1. Skaters with a Knee Drive


2. Mummy Kicks


3. Twist Hops


4. Touchdown Squats


Set 2

1. Jumping jacks

2. Butt Kicks

3. Burpees

4. Fast Feet



All work and rest intervals are completed in 20-second increments. Each exercise is performed for 20 seconds, and each rest period is 20 seconds.

Here’s how to move through the conditioning pyramid workout:

  • Perform exercise 1. Rest. 
  • Perform exercise 1 followed immediately by exercise 2 (40 seconds of work).  Rest.
  • Perform exercise 1, followed by 2, followed by 3 (60 seconds of work). Rest.
  • Perform exercise 1, 2, 3, 4 (80 seconds of work). Rest. 
  • Now, go backwards – perform exercise 4, 3, 2, 1. Rest.
  • Perform exercise 3, 2, 1. Rest.
  • Perform exercise 2, 1. Rest.
  • Perform exercise 1. You’re done your set! Move through set 2 in this same format.

Once the Workout is Completed

By the end of this workout, you will have completed:

Set 1

  • 160 seconds (2 mins 40 seconds) of Skaters with a Knee Drive
  • 120 seconds (2 mins) of Mummy Kicks
  • 80 seconds (1 min 20 seconds) of Twist Hops
  • 40 seconds of Touchdown Squats


Set 2

  • 160 seconds (2 mins 40 seconds) of Jumping Jacks
  • 120 seconds (2 mins) of Butt Kicks
  • 80 seconds (1 min 20 seconds) of Burpees
  • 40 seconds of Fast Feet

Questions? Feel free to ask at