By Sam Cortes, Communications Coordinator

If you’re looking for an intense workout to increase your endurance, give this pyramid workout a try.


What is a Pyramid Workout?

The pyramid workout is a full-body workout with minimal rest and targets every muscle group in the body, including your quads, hamstrings, shoulders, chest, back and core.

There are a total of 10 exercises that range from jogging, to body weight exercises, to adding some weighted equipment. 

You’ll progress through the exercises, while going back through the ones you’ve completed before moving on to the next exercise.


Step 1: Warm-Up

To begin, always remember to warm-up your muscles before starting your workout.  Give yourself at least 10 minutes for the warm-up. 

Start by walking one lap around the track to get a feel for the distance.

Afterward, start a dynamic warm-up to get the blood flowing and increase your heart rate, making sure to warm-up every muscle in your body.


Step 2: Set Up

Second, pick a corner and set up with all the equipment you need. Keep in mind, this workout is more endurance-based, it’s not about lifting heavy. 

It might not seem like much, but there are a lot of reps to complete. Try to pick a light-medium resistance for equipment.


Step 3: Get Started

Let’s get started! Use the numbered exercises below to follow along.

Begin at exercise number (one lap around the track) and then complete exercise number two (two box jumps). 

Go back to exercise number one (one lap around track), before going on to exercise number three (three push-ups). 

After you finish exercise number three, go back to two (two box jumps), back to one (one lap around track), then four, three, two, one, and so on.

Continue like this until you reach number 10, back to nine, eight, seven, six, five, four, three, two, one, and DONE.


1. One lap around our track



2. Two box jumps


3. Three push-ups



4. Four TRX back lunges



5. Five Kettlebell deadlifts



6. Six TRX rows



7. Seven squats



8. Eight overhead press



9. Nine monster walks (each side)



10. 10 ball slams


Completing the Pyramid Workout

At the end of your workout, you should have completed a total of: 

  • One mile run (according to our fitness centre track distance)
  • 18 box jumps
  • 24 push-ups
  • 28 back lungs PER side
  • 30 Kettlebell deadlifts
  • 30 TRX rows
  • 28 Bodyweight squats
  • 24 overhead presses
  • 18 monster walks PER side
  • 10 ball slams

Give this effective workout a try and let me know how you did! Any questions feel free to ask at