Upper Body Strength Pyramid

A pyramid workout involves increasing and then decreasing the intensity or volume of exercises in a structured manner. Today the focus is on upper body. Make sure to warm up before starting and cool down afterward. 

 

  •   What you need:
    You’ll need a timer for the warmup and cool down and dumbbells or alternative weights (water bottles or food cans) for the workout. You will also need a bench or chair for tricep dips.
  •   Note:
    Make sure to write out the movements and check the video demonstrations before you start.  
5
Mins
Warm Up
Jumping Jacks

 1 min

Arm Circles

 1 min

Bodyweight Squats

 1 min

High Knees

 1 min

Dynamic Stretches

 1 min

Arm swings, shoulder rolls, etc
25
Mins
Workout

For each exercise, start with a lower number of reps, increase to a peak, and then decrease back down. Take minimal rest between sets. Adjust the weights or movements according to your fitness level and finish all sets of each exercise before moving on to the next.  

Push Ups Regular

5 Sets
5 – 8 – 10 – 8 – 5 reps per set

Click here for Push Ups on knees
Renegade Row

5 Sets
8-12-15-12-8 reps per set

Add weight if you have
Dumbbell Shoulder Press

5 Sets
8-12-15-12-8 reps per set

Please use water bottles or cans if you do not have weights
Bicep Curls

5 Sets
10-15-18-15-10 reps per set

Please use water bottles or cans if you do not have weights
Tricep Dips

5 Sets
10-15-18-15-10 reps per set

5
Mins
Cool Down

Remember to breathe deeply and consistently during each stretch. Feel free to hold each stretch longer if it feels comfortable, and don’t push your body into any uncomfortable or painful positions.  

Neck Stretch

 30 secs each side

Shoulder Stretch

 30 secs each arm

Triceps Stretch

 30 secs each side

Chest Opener

 1 min

Child’s Pose Stretch

 1 min

And we are done!