A pyramid-style program calls for you to perform each exercise for a specified number of reps and then either increase or decrease your reps each set until you reach a targeted number of reps. For this particular program, you will perform 10 reps for the first round, 8 reps for the second round and then 6, 4 and 2 reps for the following three rounds.
Here’s what to do:
STEP 1 – BOX JUMPS
First, I jumped onto a box—carefully stepping down in between each rep.
STEP 2 – STEP-UP w/ BALL THROW
Next, holding a 15lb medicine ball at chest level, I threw the ball up against a wall while stepping up onto the box with one leg. I added a small kickback motion with the leg not stepping up.
STEP 3 – BALL SQUAT
Finally, standing with my legs wider than shoulder width and with the medicine ball at chest level, I performed squats.
Perform 10 reps for the first round and then drop down two reps until you reach the final 5th round, which will be 2 reps of each movement. So, as described above, your reps for each round will be 10, 8, 6, 4 and 2. Good luck! Minimize breaks and see how fast you can complete all rounds!