25 Minute Pyramid Workout

by Kaylie Ginn | Mar 18, 2019 | Members, Weighted Workouts, Workouts | 27 comments

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25 Minute Pyramid Workout
Print Workout Here

Slow and steady with control is the key to surviving this workout!

What you will need:

Set of dumbbells. Ideally a lighter and heavier set

Warm-Up:

Quick Tabata warm up alternating between jumping jacks and 4 punches with 2 hooks. 3 rounds of each for a quick 3 minute warm up

Workout:

Today we are doing a pyramid style workout. You have 4 moves, the first will be perform for a total of 20 seconds with a 10 second break. The second we perform for 30 seconds with a 10 second break. We continue with this until we get to out 60 second move which goes back to move number 1. We keep climbing until we reach our 90 second move. Then to make things fun, we start from the top and work our way back down until we reach out 20 second move.

Circuit 1

20 – Double Leg Extension – Starting in a dead bug position, slowly extend your arms and legs straight out, being sure to keep your back flat. Return to starting position.
30 Pistol Squat (single leg squat) Muahahaha I love this move. I used my coffee table for this, but you can use a chair or bench. Standing in front of your seat, lift one leg off the ground and out in front of you, so you are stabilizing on one leg. Now slowly, and with control squat down until your bum hits the chair, driving through your heal on your stabilizing leg and return to standing position. On the way back down the pyramid be sure to switch legs.
40 – The Statue of Liberty –Hold the dumbbell in your right hand, lifting your right foot up off the floor. Slowly and with control bring the weight, towards your left foot while bending your stabilizing leg (basically a single leg squat) return to starting position and perform a shoulder press. Be sure to switch sides with each set. On the way back down the pyramid be sure to switch legs.
50 –Renegade Row to Stand with Bicep Curl– Remember you can modify this to work for you. Perform your rows on your knees or on your toes. Keep your hands in line with your shoulders, and your bum down and in line with the rest of your body. We don’t want sinking / arched backs or bums up in the air, so make sure your body is straight. Perform one row on each side a nd either step or jump up into a squat postin. Stand up straight and person a bicep curl. Return to staring position.
60 – Double Leg Extension
70 – Pistol Squat (single leg squat)
80 – The Statue of Liberty
90 – Renegade Row to Stand with Bicep Curl

Cool Down/Stretching

Make today Badass

Kaylie

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27 Comments

jenvanson on March 18, 2019 at 5:44 am

Skipped ahead cuz I’m saving heavy arms for tomorrow ?. That was awesome, I love pyramid format! Thanks girl
Reply
- Kaylie Ginn on March 18, 2019 at 2:43 pm
  
  ohhhh glad you enjoyed babe!!
Kristina Bergeron on March 18, 2019 at 11:48 am

Skipped ahead and done with my 3.5 year old climbing around. He made me feel pretty darn good when he said that I looked like you!
Reply
- Kaylie Ginn on March 18, 2019 at 2:44 pm
  
  #twinning !!!
Patricia C on March 18, 2019 at 8:03 pm

That was a great combo of burn. Ty Kaylie
Reply
- Kaylie Ginn on March 19, 2019 at 9:33 am
  
  My pleasure lady, Hope you are doing well, havnt seen you in forever!
Kendra Lawrence on March 19, 2019 at 3:29 pm

All done!!!! Merci!!!
Reply
Andria684 on March 20, 2019 at 6:42 am

Loved it!! I don’t have sensitive wrists but I find the plank rows super wobbly and they hurt my wrists!! Maybe my weights are too round!? ?
I pushed through but did a few from my knees ??
Reply
TrishT on March 20, 2019 at 8:51 am

Good morning! I would love to have a HIIT workout that had a focus on the core/abs..
Reply
- Kaylie Ginn on March 21, 2019 at 2:08 pm
  
  Perfect, I just filmed one last week !!
Jessica Graham on March 20, 2019 at 9:00 am

loved that style!! getting over a chest infection so these low cardio workouts have been perfect!
Reply
- Kaylie Ginn on March 21, 2019 at 2:10 pm
  
  YAY… eek a chest infection, that sounds horrible. Glad you are feeling better
Patricia Best on March 20, 2019 at 9:54 am

Loved this!
Reply
Nicole King on March 20, 2019 at 1:54 pm

Hahaha. Past Jillian Michaels devotes unite! Loved the little shout out. Ha! Finished a meeting with a possible client and went to crush this workout before heading outside for a walk. Loved it – mind you I may have cursed you a little bit at the second 90 second mark. Hahaha. Have an awesome wednesday!
Reply
- Kaylie Ginn on March 21, 2019 at 2:12 pm
  
  <3 all hail Jillian!!! hahaha
Jennifer Wiggans on March 20, 2019 at 7:14 pm

Done
Reply
goodwink on March 20, 2019 at 8:55 pm

Liked this one!
Reply
- Kaylie Ginn on March 21, 2019 at 2:05 pm
  
  YAHOOO
Tlenny on March 21, 2019 at 7:45 am

Loved the one legged squats! Burn baby burn!
Reply
- Kaylie Ginn on March 21, 2019 at 2:02 pm
  
  Yaaaaas so glad you liked
Shannon Draper on March 21, 2019 at 5:38 pm

I’ll let you know how my legs are feeling tomorrow! I do love the count down for the second half- definitely helps me push hard to the end.
Reply
Daniella on March 21, 2019 at 6:52 pm

Great workout. Had to do squats instead of pistol squats…..I just can’t seem to nail those! Maybe one day!
Reply
Laura on March 21, 2019 at 9:45 pm

Did this one last night! Loved it! My legs and butt are on fire today!!
Reply
Angelika Henning on March 23, 2019 at 12:25 pm

Done and on to the next to catch up

I have been neglecting arms lately but my shoulder is all healed up so we are back in business baby!
Reply
Jo-Anne Harvey on March 24, 2019 at 12:09 pm

Awesome!
Reply
AmandaA on March 24, 2019 at 8:10 pm

Wow that flew by, amazing!
Reply
April Patch on March 27, 2019 at 5:42 pm

This went by super quick! You were rocking the workout, like always!
Reply

25 Minute Pyramid Workout

27 Comments

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