The PT Pyramid Workout - "The workout you can literally do anywhere."

I stumbled across this workout a little while ago, and it fits perfectly within the "do it using your body" mantra. This workout is ingenious, not only can you do it absolutely anywhere, it removes all of the thinking required in designing a suitable workout. That is, a workout with perfect structure and a proper warm up and cool down.

Source: Stew Smith (Former Navy Seal Trainer & CSCS) http://www.military.com/military-fitness/fitness-test-prep/pt-pyramid
If you take a look at the pyramid above, you will notice that it is numbered on both sides. It goes from 1-5 on one side, with the number 6 on the top, and then 5-1 on the other side. Each number represents a step in the pyramid. Your goal is to climb the pyramid all the way up, and all the way back down. So you can consider each step a "set" of your workout.

At the bottom, you will find "pullups x 1, pushups x 2, situps x 3". What this means is that at each "set" or step of the pyramid, you perform 1 pullup for every step you are on, 2 pushups for each step, and 3 situps for each step.You start at the bottom of the pyramid, at number one. For each set, you multiply each set number by 1 and that tells you how many pullups to do. You multiply it by 2 to get your pushups, and multiply by 3 for situps. You keep progressing until you get to the top of the pyramid, or your maximum effort at muscle failure. At step six you perform 6 pullups/ 12 pushups/18 situps. Now, you start working your way back down the other side and continue on step 5 on the way back down. So, you'll do 5 pullups/10 pushups/15 situps. Keep going until you work all the way back down to one. Listed below is a number summary of the pyramid:

Go Up the Pyramid - or half pyramid workout:

- Set/Step 1: 1 pullups/2 pushups/3 situps (Warm up)
- Set/Step 2: 2 pullups/4 pushups/6 situps (Warm up)
- Set/Step 3: 3 pullups/6 pushups/9 situps (Warm up)
- Set/Step 4: 4 pullups/8 pushups/12 situps
- Set/Step 5: 5 pullups/10 pushups/15 situps
- Set/Step 6: 6 pullups/12 pushups/18 situps

Go Down the Pyramid - or reverse order pyramid

- Set/Step 5: 5 pullups/10 pushups/15 situps
- Set/Step 4: 4 pullups/8 pushups/12 situps
- Set/Step 3: 3 pullups/6 pushups/9 situps (Cool down)
- Set/Step 2: 2 pullups/4 pushups/6 situps (Cool down)
- Set/Step 1: 1 pullups/2 pushups/3 situps (Cool down)

Other Creative Ideas:

Add: Dips to the exercises for additional triceps/shoulder burn. I usually do the same number of dips as I do pushups.

Add: Run 100 yd. or even 1/4 mile sprints to add a challenging cardio component. These will challenge you tremendously, and you will lose your energy quickly so bring Gatorade for blood sugar/electrolyte replacement and water to drink.