Sweat: Functional Fit Plan – Pyramid 1

Ah the Pyramid, the tree, the triangle. These workouts test your endurance and it’s definitely one of my favourite formats to use when training.

This one does require a bit of thinking and keeping track of where you’re at in the workout as you will be doing the strength exercises for 2 minutes, and then a cardio round for the next 2 minutes. Alternating between the 2 types for a total of 45min.

Time: 45min Capped with the below timing structure.


I use Tabata timer which is available on Android

  • First 2min Round:
    • 10 Back Squats,
    • then 10 Back Squats + 10 Upright Rows,
    • then 10 Back Squats + 10 Upright Rows, 10 Weighted Lunges* etc etc etc
  • Second 2min Round: Cardio of Choice
    • Skippings
    • Sprints
    • Kettlebell Swings
    • Burpees (OMG you will die!)
    • Boxing
    • Jumping Jacks
    • Box Jumps
  • 30 Seconds Rest

Equipment Required:

  • Barbell and/or Set of Dumbbells
  • Jump Rope (optional)
  • Kettlebell (Optional)
  • Box/Step (Optional)

View the video instructions under PYRAMID 1 on my Highlight Reel on Instagram. Download a PDF copy from Dropbox

FFP - Pyramid 1-page-001

Any questions, please don’t hesitate to

  • Comment on this post;
  • Drop me a DM on Instragam; or
  • E-mail via the button on my IG Profile

Disclaimer: I am not a qualified personal trainer. This series is a collection of workouts that I have compiled for my own personal use and wanted to share with the world.
By using this guide, you are acknowledging that I am not a qualified personal
trainer, and that all workouts are performed at your own risk. I am not liable for any injury or harm that may come from using this guide.

© 2018 Lucinda Viljoen. All rights reserved


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