20 Minute Arms Pyramid Workout
Print Workout Here
So HAPPY to be back at it, after taking 5 months off post-injury. I am definitely on the mend, but remember I am still taking it a little lighter as I heal. Why am I telling you this? Not to feel bad for me….for you to push harder if you’re feeling like a piece of fantastic pie!
Warm-up: 3-minute warm up of various moves
Workout: Each move you’re going to be doing consecutively for 5 reps, 10 reps, 15 reps, 20 reps, 15 reps, 10 reps, and then wrap it up with 5 reps.
- Squat w/ hammer curl – Nice and controlled with this! Complete one squat, before you move on to the hammer curl, with your elbow beside your rib cage.
- Shoulder press – Start with your weights resting on your shoulders, elbows pointing forward, and your palms facing your ears. From here, you’re going to push the weights up nice and controlled.
- Triceps kickbacks – Lean forward ever so slightly with your elbows tight towards your side, and then kick them back your elbows until you feel that contraction in your triceps.
Stretch & cool down– Throw in 5-10 minutes of gentle stretching.
Make today badass,
Ashley Dale Grant
Welcome back Ashley!
House looks great and so do you.
And yes, I’m sweaty too after that.
Yahoo!! Glad to hear it, and glad to be back!
Boom! Done!
Look at you go ✌️
bam! Monday in the bag!
Beauty!! Enjoy your trip sexy lady!
So nice to have you back and feeling good!! Love the new digs! My arms are going to fall off, especially after a few hours of kayaking yesterday!
Oh man love sport workouts like that. Sounds like you’re enjoying your summer. And thanks lady, so awesome to be back!
Welcome back!!!! Great workout…was a great strength workout to compliment my morning run!! Thanks!
Thanks lady! So awesome to be back. And yes, this is the perfect complimentary workout.
Monday is done! I am loving these workouts!
Yay, I’m so happy to hear that lady!
Great to see you back and at it. Great workout! Have a great week:)
Awesome to be back and at it ?✌️
Enjoy your week as well!
Welcome back! Increased to 12 lbs so I totally felt that especially with the 15 & 20 reps.
Oh wow good for you!! Love the weight increase. So happy to be back kicking your butt again!
Welcome back!!! So awesome!! I only have 2 pounders and I like that you mentioned to up the weights at the end of the workout! I totally will grab some heavier ones! Loved this workout, thank you so much!! Long weekend eating habits needed a kick – lmao!!
Beyond pumped to be back, and even more pumped that you’re down for getting some heavier weights. Woooohoo!!
Welcome back Ash!!!!!
My bottom half is recovering from previous RF workouts this past week so I was happy to focus on arms today! I couldn’t find my weights (I blame the kids) so I used a resistant band and man it was still killer! ??
Oh great idea! Bet it still burned!! I’m happy to be back and see you back as well. Life is good right now!
Welcome back ❤️ When I saw the description, I thought it would be easy, but I’m sweaty and my shoulders are burning. Should have known: you always bring it!
Haha this makes me happy!! Thanks for the warm and sweaty welcome!
So happy you’re back! Loved this one and I know my arms are going to be sore tomorrow!
Me too lady! So happy to see you back at it as well!
Welcome back!
Missed you
Missed you ladies too!!
Yassss Welcome back, Ash!!! Awesome to do your workouts again, def got me sweaty! House looks great, too. You rock ;)
Yahooo!!! Thanks lady! Slowly but surely the house is coming along!
U have itty bitty titties now too now that I’m done breastfeeding lmao each kids leaves me with less. Wouldn’t have it any other way
They have done incredible things for you and your girls!! Smart cookie!
Welcome back Ash!!! Arms burning…great workout!
Thanks lady, feels so good to be back!
Done with 5lb weights. Need to get some heavier haha! Still sweating though! :)
This is an awesome sign!! Way to go lady!
Welcome back!! Thanks for the 20min arms & the 13 min HIIT….sweaty good!
The pleasure is all mine lady! So happy you could fit me in for some sweaty time today!
So glad to have you back working us up a sweat! My arms are feeling the burn after that one
Me too Brooke!! Glad you’re feeling that too hehe.
So awesome to see you back and doing your thang! I’m glad to hear you are feeling better post-injury. That workout was an awesome way to work up a post-weekend sweat!
❤️
thanks for a sweaty workout ashley and welcome back!
Hope you felt the workout!
Done!
❤️
Done! This was way sweatier than I expected by reading it. Jello arms . . .
I felt the same!! Hope I keep surprising you this way!
Welcome back Ashley!
Thank you!
Welcome back! So excited for more of your workouts. This was the perfect one to do in the playroom while my son was awake. I’ll be feeling this tomorrow lol
I’m so happy to be beck!
*back
Welcome back! Looking forward to more new workouts with ya!
Amazing I’m so happy to hear that!
Welcome back and thanks for the workout!
??
Welcome back Ashley! So nice to workout with you again. Great arm workout I surprisingly did sweat a lot during this one. It looks easier than it is lol. Thanks Ash!
Thanks Andrea! I’m glad I could get you sweaty with this one! Feels good to be back ;)
Thanks, Ashley! Welcome back. Love starting my day with you. Feeling good and ready to go.
Thanks, Sandra! Feels amazing to be back and at it for you ladies. Thanks for starting your day with me!
Welcome back beautiful! Congrats on your first workout in your new home with your itty bitties!
Hehe thanks Momma! So happy to be back.
Welcome back! I love a good upper body focused workout! It was great thank you!!
Thanks for that! I skipped my workouts last week and I was literally excited to workout this am! Loved it! Thank you ! Thank you!
You are most welcome Tamiah!! Hope you’ve been enjoying your week!
All done. I added bicep curls and triceps extensions at the end to really burn out my arms.
Awesome first video back! I like these simple exercises that still give you a good sweat! Thanks Ashley!
Welcome back!! My upper body was screaming after this but i loved it!
Yay! That’s what I was going for!
Great workout:) Thx.
My pleasure ??
Great Workout! My arms are on fire! I thought I wasn’t going to make it through but I pushed through it and so glad I did!
I’m so happy you felt it! Bam!
Great first workout back for me postpartum!! Thanks Ash- your house is beautiful
Lisa I’m so happy to see your name pop up on here!!! Welcome back Momma! So nice to “see” you!
Forgot how sweaty this one makes me, sounds easier than it looks lol. Thanks for the great workout Ash!
Felt like doing a little arms after Kaylie’s HIIT workout so did half the pyramid keeping that sweat going strong!
You are a machine woman!! Way to go. Happy flexing!
Missed this one last week. I am sweatier than I anticipated! Woo