20 Minute Pyramid Workout

by | Feb 13, 2015 | Body Weight Workouts, Members | 74 comments

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20 Minute Pyramid Workout
Print Workout Here

This is a fun way to flex your endurance muscle, and work all of your major muscle groups with your body weight. An excellent and efficient workout to do while travelling! Today I only need 22 minutes of your time. Let’s do this!

What you will need:

Your body weight!

Warm-Up

50 jumping jacks

Squat jump forward w/ two mini jumps back – Jump forward as far as you can, landing soft and quietly on your feet. Complete two mini jumps back to repeat.
Modification: You can do stationary slow and controlled squats

Alternating back rows in plank position – In a high plank position (on hands) alternate lifting your arms off the ground to create a ‘row’ by squeezing your shoulder blades together bending at the elbow.
Modification: You can do these bad boys on your knees if you need some support
Jump lunges – Bending both legs 90 degrees in a lunge position, jump switch your legs and hold for a moment before your switch again.
Modification: You can alternate into backwards lunges instead of jumping.

Push-up with walk-in – With your hands wider than shoulder distance apart, keep your chest between your hands while you drop down into a push-up. When you come up, walk your foot towards the outside of your hand in a plank position. Return to position and repeat.
Modification: You can do this on your knees no problemo!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley

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74 Comments

Patricia Patricia on February 13, 2015 at 7:03 am

Happy Friday workout. Great start to the day
Reply
- Ashley Dale Roy on February 13, 2015 at 6:17 pm
  
  Happy Friday Patricia!! Thanks for joining me
Michelle Snowden on February 13, 2015 at 9:34 am

Dear lord!
Reply
- Ashley Dale Roy on February 13, 2015 at 6:18 pm
  
  Haha yeah totally :)
Ashley Klatt on February 14, 2015 at 12:51 pm

Great sat. workout! Really liked the pyramid style :)
Reply
- Ashley Dale Roy on February 16, 2015 at 11:41 am
  
  I love this style too! One of my favorites. Glad you liked it Ash.
Rufaida Ansari on February 17, 2015 at 8:49 pm

this one got me again ash, holy crap! Thanks for another sweet workout!
Reply
- Ashley Dale Roy on February 18, 2015 at 2:59 pm
  
  Rufaida you’re off to a great start this week! Way to go ;)
Chantal Doucet on February 24, 2015 at 7:46 pm

Sweaty mess
Reply
- Ashley Dale Roy on February 25, 2015 at 3:28 pm
  
  I did get this! Just now :)
Kaitlin Keefer on April 15, 2015 at 7:27 am

Those push-ups were challenging!! I liked this one.
Reply
- Ashley Dale Grant on April 15, 2015 at 9:25 am
  
  I just love pyramid and drop set workouts. Glad you enjoyed!
Amanda Whitcombe on April 24, 2015 at 4:01 pm

randomly picked this one for my afternoon. Thanks Ash
Reply
- Ashley Dale Grant on April 25, 2015 at 6:15 am
  
  Great one to pick! You’ve had an awesome week Amanda!
Jennifer on May 22, 2015 at 6:36 am

Most people hate burpees… I hate push ups lol

Great workout.

Happy Friday!
Reply
- Ashley Dale Grant on May 22, 2015 at 8:14 am
  
  We all have our nemesis! Happy Friday to you Jenn!
Patricia Best on May 22, 2015 at 7:20 am

That was a killer!
Reply
- Ashley Dale Grant on May 22, 2015 at 8:15 am
  
  Amazing! Happy Friday Patricia.
Stefanie Puckrin on May 22, 2015 at 8:53 am

Love these workouts. This one made me super sweaty!
Reply
- Ashley Dale Grant on May 22, 2015 at 1:07 pm
  
  That’s absolutely perfect! Happy Friday Stef!
Anna Fischer on May 22, 2015 at 9:46 am

That was super! I am such a sweaty mess.
Reply
- Ashley Dale Grant on May 22, 2015 at 2:23 pm
  
  It’s called getting sweaxy! Enjoy your weekend Anna!
Brittney Boone on May 22, 2015 at 10:25 am

I have jello legs now after that one! Thank-you!
Reply
- Ashley Dale Grant on May 22, 2015 at 2:24 pm
  
  That’s hard to do for a lady like you in stellar shape. Awesome work!!!
Michelle Snowden on May 22, 2015 at 10:34 am

Only had to modify for some of it! Woo whoo!
Reply
- Ashley Dale Grant on May 22, 2015 at 2:24 pm
  
  Yeah!! Right on Michelle!
Jennifer Wiggans on May 22, 2015 at 6:38 pm

All caught up….thank goodness! Thanks for a sweaty Friday :)
Reply
- Ashley Dale Grant on May 22, 2015 at 6:45 pm
  
  You’re more than welcome! Enjoy your weekend Jen!
Krista McLean on May 23, 2015 at 9:02 am

Done!
Reply
- Ashley Dale Grant on May 23, 2015 at 10:52 am
  
  :)
Kyla Thistle on May 23, 2015 at 9:06 am

I got scared when you started talking about 25 reps…….going up to 20 was sweaty enough!
Reply
- Ashley Dale Grant on May 23, 2015 at 10:54 am
  
  Haha yeah I’m not surprised!! Felt like enough ;)
Angelika Henning on May 23, 2015 at 9:18 am

Done! And you were totally right. I felt Thursday’s pyramid workout throughout this one. My chest!
Reply
- Ashley Dale Grant on May 23, 2015 at 10:55 am
  
  Oh yeah!!! Me too. Whammy! Enjoy your weekend Angelika.
Kerri-Ann Kelly on May 23, 2015 at 9:21 am

Great day to start my day. Just had my hair done and it’s ruined from sweat now. Lol thanks Ash
Reply
- Ashley Dale Grant on May 23, 2015 at 10:55 am
  
  I can’t say I’m too sorry about that. Sweating is success, now go wash your hair lol
Krista Melville on May 23, 2015 at 11:26 am

another tough one! ugh
Reply
- Ashley Dale Grant on May 23, 2015 at 4:41 pm
  
  Another tough one means YAY!!! Lol
Kaitlin Keefer on May 23, 2015 at 2:20 pm

Good way to start a Saturday! My arms were wobbly pops
Reply
- Ashley Dale Grant on May 23, 2015 at 4:41 pm
  
  Damn straight! Good work lady!
Andrea Was on May 23, 2015 at 3:14 pm

I’m done!! Have a nice weekend!
Reply
- Ashley Dale Grant on May 23, 2015 at 4:43 pm
  
  Yay you to Andrea. It’s a beauty out there!
Carolyn Stanbrook on May 23, 2015 at 7:41 pm

Sweaty! Perfect time to hug the kids
Reply
- Ashley Dale Grant on May 24, 2015 at 4:31 pm
  
  Haha I’m sure the boys love that!!
raya on May 23, 2015 at 8:52 pm

Pyramid workout done! Thanks Ash!
Reply
- Ashley Dale Grant on May 24, 2015 at 4:31 pm
  
  You rock!!
Ashley Klatt on May 24, 2015 at 10:02 am

Done!
Reply
- Ashley Dale Grant on May 24, 2015 at 4:32 pm
  
  Boom!
Rita Campbell on May 24, 2015 at 10:10 am

That was soooo good!
Reply
- Ashley Dale Grant on May 24, 2015 at 4:32 pm
  
  One of my favorites!
Amanda McCauley on May 24, 2015 at 12:47 pm

For sure thought that I wasn’t going to be able to get back up from that 20th squat haha
Reply
- Ashley Dale Grant on May 24, 2015 at 4:32 pm
  
  Lol….but you made it!
Leslie Sansom on May 24, 2015 at 4:29 pm

Holy sweaty balls! Loved it…now to go make some of those Chocolate salty balls to replenish my salt stores! lol
Reply
- Ashley Dale Grant on May 24, 2015 at 4:33 pm
  
  Haha Leslie!! You’re funny. You’ll love them.
Ashley Savage on May 24, 2015 at 4:56 pm

Finally caught up
Reply
- Ashley Dale Grant on May 24, 2015 at 5:07 pm
  
  Yahoo!! Good job Ash. You’re on a roll.
Kristin Collins on May 24, 2015 at 9:38 pm

Saved this bad boy for a Sunday nighter after a beauty weekend of bike training outside! Whew that was a toughy!
Reply
- Ashley Dale Grant on May 25, 2015 at 11:19 am
  
  Amazing way to wrap up the weekend!
Jessica Graham on May 25, 2015 at 9:12 am

Done! 20 mins…. and i am drenched!
Reply
- Ashley Dale Grant on May 25, 2015 at 11:23 am
  
  Exactly what I love to hear!
Rosilyn Boone on May 25, 2015 at 8:57 pm

done
Reply
- Ashley Dale Grant on May 26, 2015 at 7:05 am
  
  👍
Michelle Fraser on May 26, 2015 at 12:36 pm

Sweaty mess after doing a tabata and this one today! But on the plus side, I was able to do all the alternating back rows in plank position on my toes which is a huge improvement from when I was doing this workout in Jan/Feb!! Yay! I can feel my core is stronger!! Thanks Ash!
Reply
- Ashley Dale Grant on May 26, 2015 at 12:49 pm
  
  Doesn’t it feel awesome when you notice the difference in your strength?! Great work Michelle!
Jo-Anne Harvey on May 26, 2015 at 5:48 pm

Have been sick and just started feeling better. Gave it a try not my best effort but done! :)
Reply
- Ashley Dale Grant on May 26, 2015 at 8:31 pm
  
  That’s OK if it wasn’t your strongest workout. At least you sweat it out!!
Lisa Ashbourne on May 29, 2015 at 10:12 am

Took me a couple starts on this one, but got through it today! Time to catch up! The squat jumps combined with the loud speaker, from the track and field meet at Birchmount stadium near my house, took me back to my standing long jump days! Thanks for the nostalgia:)
Reply
- Ashley Dale Grant on May 29, 2015 at 2:46 pm
  
  Oh man you just took me back too!! Loved track and field! Long jump was one of my favorite!
sandra on June 2, 2015 at 6:30 am

O.K., Ashley, how do you keep coming up with all these different exercises? I love the variety. Seriously, I have been doing your online workouts faithfully 3 x a week. I cycle through them. I am never bored and always challenged. Plus I have now turned 60 years old and am probably in the best shape of my life.
I recently went through quite a stressful personal challenge and I honestly think that your workouts kept me going. Thanks, Ash!
Reply
- Ashley Dale Grant on June 2, 2015 at 11:38 am
  
  Sandra you’re amazing. This comment seriously made my day. Love it when you check in and let me know you’re still on par with your fitness and health. Your my new fitness idol and I hope I am as fit as you are when I turn 60. Keep kicking butt with me!!
Kristin Jones on June 24, 2015 at 12:22 pm

Wow we were a sweaty mess after this one!! (I know I’m going out of order lol. We didn’t have a chair for the one you sent today). Thanks Ash!
Reply
- Ashley Dale Grant on June 24, 2015 at 5:13 pm
  
  No problem! As long as you were sweaty I am happy!
Dawn Phillips on October 6, 2015 at 10:28 am

This was a great workout. I had to really push myself to finish the last few reps. I did it and I feel awesome. Thanks again for another wonderful workout.
Reply
- Ashley Dale Grant on October 6, 2015 at 1:23 pm
  
  You’re more than welcome Dawn! Thanks for rocking!

20 Minute Pyramid Workout

74 Comments

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