The 5 Second Pyramid Workout (Mad Monday)

So today I have a Mad Monday workout that focuses on our whole body. Often times we get caught up in thinking that we need to split our workout days into Upper and Lower or separate body parts.

The cool thing about body weight exercises is that you can strengthen your entire body as a unit. And when you incorporate the principle of the “pyramid” in your workout it only adds to the effectiveness of the workout.

Why is the pyramid workout style effective?

The first part of the pyramid helps to build up to the higher rep sets and “grease the groove”. You may have heard of this concept before. Easy, low rep sets get the muscle ready for challenging sets. And thats specifically what the first part of the pyramid workout style does.

The second part of the pyramid or the high rep sets is particularly challenging. This is where you really need to give it your all because you are breaking down muscle tissue. By not giving yourself much of a rest in between sets you have the opportunity to totally fatigue the muscle.

The third part of the pyramid is like a drop set in weight lifting. You are working yourself back down doing fewer and fewer reps thereby fatiguing the muscle even further.

The 5 Second Pyramid Workout

For this workout you will be doing 6 total sets of pyramids; 3 for your upper body and 3 for your lower body. You’ll start off doing 1 rep of the upper body exercise and then work your way up to 5… then back down. Then you’ll do the lower body exercise until you reach 5 reps then work your way back down. You’ll repeat that sequence 3 total times. If you are really tough than try to do it 4 or even 5 times through.

The great thing about this workout is that it works the entire body. You can do this workout 3 or even 4 times a week and that would be a great workout routine.

So What Exercises Will I Be Doing?

You will be doing only two exercises:

Upper body exercise: Plyo Handstands (Yep, I came up with the name. Feel free to change it to whatever you want.)

In order to do this exercise you need to have an open wall. Place your hands on the floor about 3-4 feet away from a wall. Then jump up into a static handstand. This exercise will be working your whole shoulder region a TON!

Knee Health Score 2

Lower body exercise: Low Side Hops

This exercise will strengthen your glutes, hams and quads. But make sure to stay as low as you can. This will force the muscles to work harder. If you are super fit try to do the exercise each time with a leg tuck and jumping as high as you can. That will make the exercise super challenging. If it is already too hard, than simply don’t go as low when you jump over your object.

So that’s it my friends! Keep up the great work and continue to send me suggestions!

Your buddy,


Show/Hide Comments (9 comments)
  1. Safer Colon and

    No doubt dieting will loose weight but will also make you weak.

    Exercise is an important portion of any weight reduction regimen.
    Your genes are certainly not solely responsible needed for unwanted weight
    then metabolism.

  2. James Carew

    Hey Todd,

    Looks like a great workout! Wold you say this workout is good for fat loss? And could you take a quick look over my diet, I think its good but I’m not seeing much results. Thanks Bro.

    • Todd Kuslikis

      Hi James,

      This workout is good for increasing metabolism and strength/endurance. For fat loss you really need to get nutrition right. Sure, send over the diet to my email.

  3. Jackie [Hot at Home]

    I used to wonder if you were a masochist. Now I don’t wonder anymore, I KNOW you are! LOL…

    … great workout Todd, looks KILLLLLLERRRRRR and I can’t wait to give it a go…


    • Todd Kuslikis

      LOL! Thanks Jackie! Its’ pretty rockin. Let me know what you think! 🙂

  4. George

    Hi Todd!
    You are doing a great job!
    God bless you!

    • Todd Kuslikis

      Thanks so much George! I appreciate it!

  5. Lisa

    Thanks, Todd, for the work you put into these videos! For me, I like to see that you’re out of breath and that you really have to work to do these workouts. It’s nice to know that it’s tough even for someone in great shape like you. (aesthetically grandma’s basement isn’t too appealing, but the workouts are awesome!) God bless!

    • Todd Kuslikis

      LOL! Thanks Lisa! Yeah, we are renting so at some point I would love to have my own studio with a professional camera, lighting and background. That would be great. I’m happy you are enjoying the workouts!

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