25 Minute Pyramid Workout
Print Workout Here
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:
- 1 heavy dumbbell, 1 lighter dumbbell
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.
- Closed Grip Chest Press– Grab a heavy weight or ball, keep your elbows in tight at your sides, and perform a chest press, focusing on your chest as well as your triceps
- Single Leg Kneel to Stand – In a seated position, with one foot planted on the floor and the other resting on your knee, drive up through the front heal and bring the knee that was on the floor up and perform a high knee. This one is challenging to describe, so be sure to watch the video!
- Single Arm Row to Press – Bringing one leg in front and the other back behind you, in a light lunge position. Weight is in the opposite hand of the front leg. Perform a back row then straighten the front leg to perform a shoulder press.
- 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
So I have some serious shoulder stuff going on, so I didn’t use weights. I substituted high knees and squats for the plank walk out and a couple of rounds of the chest press-even that motion with no weights kills. My point is- I still got a really good workout!! And thanks for the laugh- when you said sorry you’re a grunter! I was grunting through it too LOL
oh so sorry to hear about your shoulder babe, I am glad you listened to your body and found modifications to make it work!
Love this style!
Woohooo me too
Wicked one! Thanks! Now to do my 100 squats and 1 minute wall sit! Woot woot!
Hell ya babe #badass
Loved this one. Thanks!
so happy you enjoyed it :)
This is my first workout with you guys – I loved it! I enjoyed this style of building and then shorter sets. Apparently there’s a squat & wall sit challenge this month? So I’m off to give that a whirl. Thank you! xo
Ohhh welcome girl, so happy to have you as a part of our tribe, thanks for joining us :)
???
No shoulder stuff again today but otherwise done and done!
eek, I hope your shoulder gets better soon girl
walk out plank pushup was the hardest for me! Thanks for a good workout!
my pleasure lady :)
Awesome one !! 100 squats 1 min wall sit??
Hell ya lady, so badass
Loved this one!
woohooo glad you enjoyed
Done! Walk outs were the hardest!
agreed LOL
:)
Goodness I needed that!
yaaayyy glad you are feeling good
Super fun workout. Loved this one! Have an awesome weekend!!
Love this style, and the moves that were in it! Thanks Kaylie :)
\great workout! Went by rea;;y fast!
Boom!
Catching up on my missed workouts this week, loved this one thanks! Now onto Fridays ?
Unreal!
This is the one I had to open my laptop for as it would not load on my phone. The only workout I have had trouble with in the last 40 months :) The plank walkouts were definitely the hardest, but the knee to ground lunges, I am not sure we have ever taken it to the ground before, we definitely always do them pushing the leg backwards. I liked it to the ground, good mental move to focus for balance, although still a challenge as my booty is sore from yesterdays workouts! And… you could set the timer for 20 second intervals and do 20, 40, 60, 80 – then you would just need to count beats and it adds a few extra seconds to that ladder if you double them! I like this style as it goes by fast! Thanks beauty!!
You’re most welcome, and thank you for the suggestion!
Kaylie was saying it was hard with her time with this workout and the random intervals ;)
Did this with the kids and loved it!
Another week of workouts complete (Minus Nicole’s which I will do next next)!
Nice work lady!! Way to wrap up your weekend and start your week right ??
love a good pyramid!
I’m glad you do Sandie!
Missed workouts like these! Bring on all the longer, heavier lifts!!!!
Oh that’s awesome to hear!! Make sure you save this one!