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killer body weight workout

Killer Body Weight Workout Pyramid

To complement our recent interview with a member of the Italian Special Forces, we wanted to offer you something from our own experience to help blast your fitness day and engage in a killer workout with just your body weight.

The story is simple. A few years ago, a CoreTek member had the opportunity to tag along with an active-duty Navy SEAL on their daily gym routine. At the gym, the question was simple, what are we going to do today? He responded, nothing much, just a pyramid me and some of the guys do… Well, somewhere in that gym, is still part of our member’s fitness ego, curled up in the fetal position.

So for you all to try, and blast out your routine, here is the pyramid:

Killer Body Weight Workout 10 Level Pyramid

Each level consists of the following, multiplied by the level number:

3 Push Ups

1 Pull Up

1 Dip

3 Sit Ups (you can substitute four count scissor kicks)

You perform each cycle non-stop, moving from exercise to exercise – and, your rest between each level is only along as it takes to move back to the first exercise.

So the first two levels would look like:

3 Push Ups, 1 Pull Up, 1 Dip, 3 Sit Ups, 6 Push Ups, 2 Pull Ups, 2 Dips, 6 Sit Ups, etc. And just to be clear, level 10 would be: 30 Push Ups, 10 Pull Ups, 10 Dips, 30 Sit Ups

You work up to level 10, rest 1 – 2 minutes, then starting at level 10, work your way back to level 1. If you get to a level and cannot do the full amount of any exercise, that is the top of your pyramid. You then stop, rest 1 – 2 minutes, and starting at that level, work back down to level 1.

One trick we noted the SEAL did to help – he had a bottle of water between the pull up bar and dip area, and would grab a quick sip walking between them – but not actually stopping.

Give this killer body weight workout a go, and we expect it will add a blast to your routine. We recommend doing this once a week to keep variety into your performance training.

– Train Hard!

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