This pyramid workout is designed to help sculpt your upper body as well as strengthen your core muscles and improve cardiovascular conditioning. Pyramid workouts are a great way to add some variety to your training and to keep your body guessing what’s coming next.
In this Pyramid-style routine, you will perform a series of 4 exercises starting with 10 repetitions. After each round you’ll start again doing one less repetition per exercise until you perform one repetition of each exercise in the 10th and final round.
Front plank with arm reaches
Forearm knee taps
There is no time limit, so you can start at any time and perform this routine at your own pace.
Movements included in this workout
Front Plank with Arm Reaches
Begin in a pushup position with your shoulders over your wrists, your legs straight and feet hip-width apart and your body in a straight line. Raise your right arm until it is parallel with the ground and hold it in place for one second engaging your core. Bring the arm down and repeat with the other arm. Note – one rep consists of raising one arm and then the other.
Start on your hands and knees in front of the seat. Place your hands on the ground, about shoulder-width apart and then carefully place your knees on the front of the seat, one leg at a time. Perform a pushup by lowering your upper body to the floor and then return to the starting position. Remember to engage your core for added strength and support.
Forearm Knee Taps
Start in a plank position with your elbows on the ground directly underneath your shoulders and your feet hip-width apart. With your hips raised, your legs in a straight line and your weight on the balls of your feet, slowly touch your knees to the floor and then return to the plank position. Remember to keep your core engaged.
Place your hands on the front of the seat with your feet flat on the floor roughly shoulder-width apart and with your knees bent. Slowly bend your elbows and lower your body as far as you can without straining yourself and then press back up powerfully. Be sure to keep your elbows tucked directly behind your shoulder blades.
Download the Video
Train on your plane, at home or at the office. Just download the Bombardier Fit to Fly workout videos on your personal device and follow along.
Pyramid Workout for Learjet Aircraft
Participating in any fitness activity is potentially hazardous and can result in physical injury. Bombardier recommends consulting a qualified healthcare provider before beginning any new fitness program. Do not attempt this fitness program if you have been advised to avoid strenuous activity. Immediately stop your activity if you feel faint, feel dizzy, have physical discomfort, or are short of breath.
Perform these exercises at your own risk. Do not attempt these exercises if unsafe to do so in the circumstances or during turbulence.
Bombardier is not responsible or liable for any injury or harm you may sustain as a result of this fitness program.