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With thanks to James Neil Thomas (Personal Trainer / Gym Manager at the Ministry of Justice)


  • Make sure the space you are using is clear of any sharp corners and objects
  • Make sure you are wearing clothing that is suitable – i.e. breathable, loose.
  • If you decide not to wear trainers make sure you wear either non-slip socks or exercise on a non-slip floor
  • All you need is roughly a 1m x 1m space
  • Open windows for ventilation
  • If the heating is on you will want to turn it down a little so that you do not over heat. Also, take others into consideration when setting the temperature
  • Make sure you keep yourself hydrated.
  • Secure anything that could potentially fall and break (especially anything of sentimental value) You don’t want to be the person who starts any arguments!


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Pyramid circuit training involves adding or subtracting: exercises, repetitions, rest periods or changing the weight after every round or set. Using Pyramid workouts is an effective way to get more out of your workouts and to add in a little fun along the way.

Start doing each set of exercises once, for 20 secs, then for 40, then for 60, then for 40, then for 20, and do this twice. 

Or you can increase reps and then decrease them again on the way down.


  • Walking on the spot (warm up)
  • Press ups
  • Reverse curls
  • Squats
  • Tricep Extension with a towel
  • Bicep curl with a 1ltr or 2ltr bottle of water


  • Jogging on the spot (warm up)
  • Plank to press 5 x each arm
  • Reverse curls
  • Lunges
  • Tricep extension with towel 
  • Bicep curl into Arnie press (with water bottles)
  • Mountain climbers


  • Mountain climbers 
  • Press-ups -narrow / wide
  • Reverse curls
  • Squat Thrusts
  • Tricep extension with towel
  • Bicep curl into Arnie press (with water bottles)
  • Side plank
  • Burpees


Doing something is better than nothing – walk round the garden, climb the stairs, do some press-ups, just don’t spend all day sitting in the same position. YouTube is also a great resource for relaxing workouts such as yoga as well as dance workouts which can also get you energized and in an upbeat mood, depending on what you need. Simply search for the workout you are interested in, and the length of time you would like to work out for e.g “30 minutes Afrobeat workout”, “20 minute dancehall workout”, “15 minute abs workout” etc. 

Keep moving every hour – set a small goal to achieve instead of a big workout.

Set a reminder to go off every hour, named after the exercise you need to complete (‎Alarmed ~ Reminders + Timers on the App › app › alarmed-reminders-timers can help you do this)

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