Browsed by
Category: pyramid workouts

Squat Triangle Pyramid Workout

Squat Triangle Pyramid Workout


Only after finishing this workout for the first time did I realize what a serious lapse in judgment I had when I decided pyramid training was a good idea for increasing my squatting skillz.

I’m pretty sure the workout gods were laughing at me from who knows where as I started that first set.


Just kidding.

This workout brought my back squat one-rep max from 190 lbs. to 225 lbs. in a month. So if you’ve hit a back squat plateau, check out this sucker.

The workout takes about 25-30 minutes, and it’s really an all-in-one deal. You get a warm-up on the first few sets, an attempt at your one-rep max, and a nice little cool down on the way back “down” the pyramid. The key is to not go heavy on those first few sets. If you do, you’ll be too gassed to truly attempt your one-rep max.

So if you’re ready to get the benefits of intensity and volume in one workout, give it a try.

Hungry Gator Gal's Squat Triangle Pyramid Workout

I did this workout once per week with some running, stadium conditioning, and swimming sprinkled in my routine throughout the rest of the week. Once per week is all you need.

I also only did this workout for four weeks. If you continue to do it for more than that, your results may diminish. I’m not a personal trainer or athletic coach, so speak with one for advice and to make plans customized to your goals.

Let me know what you think if you try it! 🙂



  1. Have you ever used pyramid training?
  2. If so, what lifts/movements did you use it for?
  3. If you used pyramid training, what were your goals and did you reach them?


Related HGG Posts:

26-Minute Boredom-Busting Treadmill Workout

26-Minute Boredom-Busting Treadmill Workout from Hungry Gator Gal

5-4-3-2-1 Lower Body Blast

5-4-3-2-1 Lower Body Blast Workout from

Basic 8 Leg Workout

Basic 8 Leg Workout from Hungry Gator Gal

26-Minute Boredom-Busting Treadmill Workout

26-Minute Boredom-Busting Treadmill Workout

The treadmill is far from being a “dreadmill” with this 26-minute boredom-busting workout.

26-Minute Boredom-Busting Treadmill Workout from Hungry Gator Gal

Seriously though. If you think 26 minutes is nothing, you’re in for a surprise. The first half of the workout includes a seriously difficult speed pyramid. Then you finish off strong with speed intervals.

In other words, you’re testing both your speed and endurance in one workout. More bang for your workout buck if you ask me.

Complete this workout by itself if you’re short on time, but feel free to complete 15-30 minutes of strength training before or afterward. I like to do upper body work because my legs are pretty much JELL-O after a treadmill workout like this one.

Let me know if you give it a try. I’d love to know what you think. 🙂


  1. Do you like or dislike treadmill workouts?
  2. How often do you train with intervals or pyramids?

Related HGG Posts:

Quick Cardio Tabata Sets

Quick Cardio Tabata Sets from Hungry Gator Gal

5-4-3-2-1 Lower Body Blast Workout

5-4-3-2-1 Lower Body Blast Workout from 

Quick Bicep & Tricep Blast 

Quick Bicep & Tricep Blast Workout from

Best At-Home Total Body Workouts for the Holidays

Best At-Home Total Body Workouts for the Holidays

Let’s be real. Sticking to a workout plan during the holiday season can be tough, even for the dedicated fitness fanatic.

Shopping, holiday parties (the food!) and travel seem to consume everyone’s lives at this time of year. If you’re in school like I am, final exams and projects are probably stressing you out too, which makes finding time to exercise even harder.

I’ve been working on a research paper and project for the past few days while spending time at home with my family. Although I don’t have access to a gym, I’ve managed to squeeze in a few at-home total body workouts, which you’ll find below.

I used my brother’s set of free weights for exercises like lunges, squats and rows. If you have adjustable weights or free weights, you’re good-to-go. If you don’t have weights, simply perform the exercise with body weight or see the modifications I listed below each workout.

Just because the workouts are completed at home doesn’t mean they’re easy. Have fun, and get ready to SWEAT! 🙂

Super Sweaty Tabata Supersets from Fit Fab Cities super sweaty tabata supersets 

Note: Use body weight. Also, do tricep dips using a chair instead of dumbbell rows if you don’t have weights.

20-Minute Hotel Room Workout from Peanut Butter Fingers 

20-Minute Hotel Room Workout

Note: Use free weights or body weight for squats and lunges. Also, you can do three rounds for 30 minutes total.

Pyramid Bootcamp Workout from Fit Fab Cities

pyramid bootcamp workout

Note: Use free weights for the lunges, if possible. Use body weight for the remaining exercises.

Ultimate Body Weight Circuit from Enjoy Your Healthy Life

Ultimate Body Weight Workout -can be done anywhere. #NoExcuses via @Annette Perkins-FitnessPerks 


What are some of your favorite at-home and/or body weight workouts?

Related HGG Posts:

Burnin’ Arms and Legs Circuit Workout

burnin' arms and legs circuit workout

Girl Crush + Best Upper Body Workouts

cameron diaz arm workout

Weekly Workout Plan + Best Ab Workouts

10 Minutes Or Less Ab Workout!