20 Minute Pyramid Workout

by Ashley Dale Grant | May 1, 2015 | Body Weight Workouts, Members, Weighted Workouts | 41 comments

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20 Minute Pyramid Workout
Print Workout Here

Get those legs ready to do some work, because this one made me sweat. The good thing is that it is only going to take 20 minutes of your time. Let’s do this!

What you will need:

Yourself and weights (if you’d like them for the fourth exercise)

Warm-Up:

Jumping jacks, jogging on the spot and high knees

Workout: 5 reps, 10 reps, 15 reps, 20 reps, 15 reps, 10 reps, and 5 reps of each!
Work your way from 5 to 20 reps with each of the exercises below J

Squat and curtsey lunge, left – Staying as low as you can, do one squat followed immediately by a curtsey lunge. Do this as low as you can with a flat back to really work those legs!

Squat and curtsey lunge, right – Same as above on the opposite side.

Burpees OR Weighted Squats – For the love of burpees and a little cardio, you can walk or jump one of my favourite exercises :). Alternatively, grab those weights and do some powerful squats!!

Bicep curls (or push-ups without weights) – With your palms out and your elbows close to your side, complete these bicep curls with slightly bent knees and your abs pulled in tight.
Modification: Don’t have weights nearby? Do some push-ups instead!!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley Dale Grant

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41 Comments

Anna Fischer on May 1, 2015 at 9:34 am

I am in sweat central right now! Thanks for the great workout!
Reply
- Ashley Dale Grant on May 1, 2015 at 6:43 pm
  
  Sweat central! Loving all this!
Krista McLean on May 1, 2015 at 3:51 pm

Did this one at the park today. LOVED it!!
Reply
- Ashley Dale Grant on May 1, 2015 at 6:44 pm
  
  Get out! That’s a first with online training I believe! Way to go.
Jodie `Barfitt on May 2, 2015 at 8:19 am

Fantastic! Breathless and Sweeeeeaaaaaaty! I will def Wine later :)
Reply
- Ashley Dale Grant on May 3, 2015 at 9:29 am
  
  Amazing!! Hope you enjoyed that nice treat after ;)
Jennifer Wiggans on May 2, 2015 at 9:27 am

Sweaty mess AGAIN! was feeling pretty good about the workout till you said ” 20 reps” I thought 15 was max….it was a wtf moment!
Reply
- Ashley Dale Grant on May 3, 2015 at 9:29 am
  
  Haha glad I tricked you into it!! Lol
Patricia Patricia on May 2, 2015 at 12:50 pm

That was killer almost died at 20. Ty Ash
Reply
Kate Stock on May 3, 2015 at 1:09 pm

Killer legs! Loving being able to do these workouts outside under sun this weekend!
Reply
- Ashley Dale Grant on May 4, 2015 at 9:12 am
  
  That’s awesome sauce!! Love being outside right now too!
Katheryn Ellis on May 3, 2015 at 9:14 pm

MAN. That was hard. I did it yesterday and can barely walk today… LOVE IT!!!
Reply
- Ashley Dale Grant on May 4, 2015 at 9:12 am
  
  Haha isn’t it funny how we start loving this punishment!! Stretch lots today and maybe go for a walk so you’re ready for the other workouts this week.
- Katheryn Ellis on May 4, 2015 at 9:17 am
  
  I went for a run the next day, so taking the day off today for the muscles to rest :)
- Ashley Dale Grant on May 4, 2015 at 9:18 am
  
  Good idea Katheryn! I don’t want you over training. Rest is important!
Jillian Churly on May 4, 2015 at 6:44 am

Really challenging for my first workout today but feeling pretty good. Though I wouldn’t make it through the almost 100 burpees! But I did;)
Reply
- Ashley Dale Grant on May 4, 2015 at 9:13 am
  
  Wow you didn’t even take it easy on yourself Jill! Thanks for joining me and letting me kick your butt again.
Rufaida Ansari on May 5, 2015 at 8:35 pm

I loved this workout! The pyramid style was sweet! Thanks ash!
Reply
- Ashley Dale Grant on May 6, 2015 at 8:57 am
  
  You’re one of the few that love it as much as me!!! Right on Rufaida!
Kristin Collins on May 10, 2015 at 10:13 am

This was fabulous!!!!!!! Dripping sweat for reals
Reply
- Ashley Dale Grant on May 10, 2015 at 10:27 am
  
  You rock! Enjoy your day Kristin!!
Jennifer on May 12, 2015 at 5:45 am

Legs feel like JELLO! Great workout.
Reply
- Ashley Dale Grant on May 12, 2015 at 7:49 am
  
  Yay enjoy your day Jenn!
Rufaida Ansari on May 13, 2015 at 9:09 pm

Everytime a look at this workout, I keep thinking its going to be breeze…but then those DAMN BURPEES LOL. Thanks Ashley!
Reply
- Ashley Dale Grant on May 14, 2015 at 10:45 am
  
  Most people’s nemesis for sure!!
Krista McLean on May 20, 2015 at 12:22 pm

Didn’t have the weights at work for the challenge today so did this one instead. I feel great!
Reply
- Ashley Dale Grant on May 21, 2015 at 12:09 pm
  
  I like it!! Good call ;)
Carolyn Willson on May 25, 2015 at 3:33 pm

Another sneaky workout…sweating like mad… :-)
Reply
- Ashley Dale Grant on May 25, 2015 at 7:42 pm
  
  Loom at you go! Glad to see I got to make you sweat today :)
Ashley Gabel on June 7, 2015 at 8:36 pm

Great sweat session before bed.. Burpeeesssss…….. :(
Reply
- Ashley Dale Grant on June 8, 2015 at 7:37 am
  
  I hope you slept because burpees would be waking me up!!! Lol
sandra on June 25, 2015 at 6:40 am

You DO know that I just did 80 burpees, right? Just saying…..
Reply
- Ashley Dale Grant on June 25, 2015 at 2:20 pm
  
  Haha no but now that you point it out…..high five Sandra!! You’re unbelievable!
Patricia Best on July 27, 2015 at 8:39 am

I was looking for a workout to work my legs today…I think this was a good choice! Ow!
Reply
- Ashley Dale Grant on July 27, 2015 at 4:26 pm
  
  Haha amazing! I love hearing that!
sandra on September 15, 2015 at 6:20 am

80 burpees…just saying, Ash. But. I did it! Had to stop the video after the 20 set , but then started up again and finished after a minute break.
Reply
- Ashley Dale Grant on September 15, 2015 at 7:34 pm
  
  Haha I know right. 80 is a little more than evil. Good for you for finishing it and breaking when needed and not giving up. You’re always such an inspiration to me Sandra!
Julie on May 23, 2022 at 1:29 pm

Great way to start the week! Thanks Ash ?
Reply
- Ashley Dale Grant on May 24, 2022 at 6:43 pm
  
  Nice work Julie!! 1 of 3 done!!
Sandra T on May 24, 2022 at 6:18 am

I did NOT plan on doing all the burpees…BUT I DID!!! Challenge for sure!
Reply
- Ashley Dale Grant on May 24, 2022 at 6:43 pm
  
  WOW!! I was actually thinking of you when picking this workout, and I am SO IMPRESSED you did it! Way to go, Sandra!

20 Minute Pyramid Workout

41 Comments

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