“Ups” Pyramid Workout with Cardio Intervals

"Ups" Pyramid Workout with Cardio Intervals on the Treadmill (Push Ups, V Ups & Pull Ups--that's it!)Chin ups, sit ups, push ups. We’re keeping things super simple with today’s workout. Pull ups and chin ups are something I can’t yet do unassisted (I’m working on it!), so I tie a resistance band around the bar and place one of my feet through it. It helps so much! The lower the resistance of the band, the harder the pull ups will be; if you need more support, go for a band with a heavier resistance. How to Modify Pull Ups with a Resistance Band

“Ups” Pyramid Workout with Cardio Intervals

Equipment I Used:

  • Pull up bar (with a resistance band tied around it for assistance)
  • Treadmill
  • Exercise mat

You’ll go back and forth between a set of the “ups” and the treadmill. Every time you switch, the number of reps gets reduced by one and the distance you run gets reduced by .05 miles. So round one = 10 push ups, 10 v ups, 10 chin ups, .5 mile run. Round two = 9 push ups, 9 v ups, 9 chin ups, .45 mile run. By the end, you will have run a little under 3 miles and done 55 reps of each exercise. The rounds are quick! You’re running as fast as you can and getting through the “ups” taking as few breaks as possible. I know push ups and chin ups are familiar to most people, but if you’re unsure of what a v up crunch is:

  • V-UP CRUNCH | Start on your back with arms stretched overhead and legs hovering just slightly above the ground. Pull your abs in tight and press your low back to the ground. You’ll then crunch up, bringing your hands towards your toes (keeping legs and arms straight). When done correctly, your body will make a “v” shape as you crunch; this means you’re not just reaching your arms up, your chest needs to move towards your knees. Lower back down to starting position. If possible, your feet should never touch the ground between reps.

"Ups" Pyramid Workout with Cardio Intervals on the Treadmill (Push Ups, V Ups & Chin Ups--that's it!)

WEARING | tank: Lorna Jane // leggings: Lululemon (out of stock, but similar ones here and here) // sneakers: Asics c/o Millet Sports


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  1. I’m still working on my pull-ups too girl!

  2. LOVE your leggings! Great workout with all the ‘ups’! So cute! When you start getting better at the chin ups, put your knee in the resistance band for a little less assistance! 😉

  3. I love your blog and therefore feel like a total internet jerk for pointing this out, but I just want to mention that you are doing a chin-up, not a pull-up in your picture. Chin-ups are still awesome exercises, but readers might be confused.

    • Oh my gosh you’re not a jerk–thank you for pointing that out! Fixing it right now 🙂

      • This just made me love your blog even more. I have posted comments on others’ blogs that I personally found similarly innocuous and they were screened and deleted.

  4. Hi! I don’t comment much, but I’m also from Boston and kettlebell certified so thought I’d reach out. the gym that I coach at, Achieve Fitness, is holding the StrongFirst Kettllebell Cert in August of this year. When Pavel left RKC (Dragon Door), he created StrongFirst and it is an amazing organization! I did the Philly SFG in Sept of last year and learned SO much. There is quite a bit of prep and the weekend is physically and mentally demanding, but you walk away from it a MUCH better trainer! Thought I’d at least let you know it is coming, since it hasn’t been in Boston in over two years! Here is a link 🙂


  5. love the tank!

  6. Decreasing rep schemes like this are my favourite! They always make the workout feel so much more manageable, not to mention I am extra motivated to finish.

  7. I didn’t learn about using bands to assist me in pull ups until I started teaching at the place I am now. It is so helpful! I have a pull up bar in my house too, but sadly no bands. I am working my way up to a pull up and just did a chin up the other day from a dead hang. Yay me!

  8. Love the idea of combining strength training with short treadmill runs!

  9. My arms are just shaking looking at the pull-ups, I need to start working on mine too!

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