25 Minute Full Body Pyramid Workout
This work out flies by! We will start small and slowly add on time after each move, once we reach the top, we come right back down. It will be over before you know it!
What you will need:
- Set of dumbbells
Warm-Up:
- 3 minutes of various moves to get that heart rate up and your body feeling lose and ready to move!
Workout:
We have 4 moves that will be performed twice on the way up and twice on the way down. Your first move will be performed for 20 seconds, your second move is for 30 seconds, ext. After you perform all 4 moves you go back to move number 1 but this time for 60 seconds, move 2 70 seconds, and so on. We stop at the 90 second mark and rest. Now we start at the top and work our way back down until we reach our very first 20 second move.
- 4 Punches with Burpee – perform 4 quick jabs and drop and give me a full burpee.
- Lean Back with Shoulder Press – on your knees holding on to 2 dumbbells sit up tall. Now slowly lean back bringing your bum towards your feet, tap your bum down and return to starting position. At the top perform one shoulder press. Repeat
- Single Leg Deadlift – Oh boy these require balance and focus. We are performing a classic deadlift but with only 1 leg at a time. I know, ouch right!?! Move slowly, with control, and if your balance just isn’t working, go to the classic double leg deadlift instead! This move with have your hamstrings screaming and will be working that core like crazy!
- Plank Walk Outs – Start in a standing position and walk yourself out into a plank. Remember shoulders elbows and wrists should all be aligned. Now either staying on your toes or dropping to your knees, while keeping your hips straight, tap each shoulder with the opposite hand and then perform a donkey kick with each leg. Stand yourself back up and repeat
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
Make today BADASS
Kaylie
I really liked the format for this pyramid workout. You have a way of making a workout to feel shorter than it is. Thanks Kaylie!
awww what a compliment ! Thank you thank you :)
Yes I agree with Andrea. I read thru the steps and thought man, it’s going to feel long but it didn’t. Thanks for keeping me encouraged to keep on pushing Kaylie!
oh I am so glad you liked it, I was a little nervous about this one so I am glad you 2 enjoyed it !
Another slam dunk. Loved this
Woohooo so happy to hear that <3
Great workout. Love all the moves. Thanks Kaylie!
My pleasure Ashey :)
Love the formqt of this workout! The changes and all the different moves kept me thinking about the next move instead of how tired or burny I was feeling.a great start to a Wednesday
oh awesome so glad you hear you liked it Katie
That was so good! I really liked that pyramid format – would love to see more videos like that!
you got it lady !!
Felt good thanks
Loved the format and the moves! Thanks so much, Kaylie!!
my pleasure Becky, so glad you enjoyed it
Bend and press hurt us old ladies! But excellent pyramid format!!!
hehe us old ladies, you are funny. Glad you liked the format !
Holy balls my quads felt that move
Thanks for the sweat session
my pleasure Jenn! glad you were feeling the burn
I liked this one too. My wrists were in so much pain during the plank walks that I ended up just holding plank on my elbows and doing the taps and kicks.
ohhhh even harder, I love the modification !
Good workout. Now onto the plank challenge
what a great way to finish off the work out !!
Definitely liked this… And I agree it felt shorter than I thought it would while still getting sweaty! Thx Kaylie
My pleasure lady, glad you liked it :)
Loved it, those planks really snuck up on me though lol
RIGHT ?! lol it gets intense
Have a bummed knee so could not get my bum right back on the kneeling move which was ok as you still feel it. Thanks for the mid-week sweat sesh! Always a pleasure!
glad you made it work for you Kristina :)
This went so very quickly! I really put my mind into the muscle as Ashley would say and I wanted to cry during those quad push back moves – wow do they ever work it! This was really fun and really sweaty!
they are SO hard and burn like a MOFO lol, way to power through lady!
I really liked this format Kaylie! The workout just flew by :)
oh wonderful love hearing that :)
Good one!
Great workout Kaylie! Thanks for the burn!
my absolute pleasure <3
I love love this workout! Dripping sweat but I feel amazing Thank you Kaylie
ohhhhh wooohoooo that makes me so happy !!
I loved the pyramid. It made it go by so fast!
woohooo I a glad you liked it !
Loved this one. And yes, it flew by!
I just spent the last two hours folding laundry and cleaning the house, and took a break because I just needed to do something for me. This workout was just the pick me up I needed! Thanks so much, Kaylie! My glasses are still sliding down my face as I type this from all the sweat. Haha.
hahahaha I love your attitude lady, so happy you enjoyed the sweat session