30 Minute Kettlebell Pyramid Workout
Print Workout Here
Not that they all aren’t but this one is an especially sweaty workout. Man kettlebell workouts are so awesome for your cardio and abs. That’s not to say you can’t get a kickass workout with a dumbbell instead. Just make sure you push hard and give it your best!! Today, including your warm-up, I only need 30 minutes of your time. Let’s do this!
What you will need:
- Kettlebell or one weight (I use a 20lb KB as well as a 10lb KB)
Warm-Up:
- Some heel to bum, knee ups and windmills
Workout: Today, you will be a total of 230 reps!! Fun right!? Here is how your pyramid set will look, do each of the exercises in sequence in this format:
20 reps
30 reps
40 reps
50 reps
40 reps
30 reps
20 reps
- Kettlebell swings – Keep your back as straight as possible, and a gentle bend in your elbows while you squat and swing the weight high enough so your biceps are besides your ears. Keep a fluid ‘swing’ with the weight while also keeping your chin and chest up! This will help to keep your back flat and your abs working.
NOTE: If you’re not using a KB, you can use a weight holding it by the end so it’s long, not wide. - Alternating backward lunges with kettlebell swings – Here you’re going to swing the weight from hand to hand, allowing your arm to swing back with the weight at the same time your leg steps back. Pass it to the next hand when you come back to centre and before you step back with the other side. Watch the video! LOL
- Alternating scissors with a calf pull/tug – Lying on your back, lift your head and look past your belly button to engage your upper abs. From here, you’re going to ‘scissor’ your legs as straight as you can while also using your hands to pull/tug behind the calf of the leg that’s in towards your chest.
NOTE: If you need some support for your lower back or neck, you can put your head down and bend your knees in towards your chest instead of trying to keep your leg straight.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Almost stopped at the top of the pyramid but I’m glad that I kept going !! Thanks Ash!
Good for you!! Made it over the hump! Happy Friday Toni!
I feel better now too. I used a 10 lb dumbbell and I got sweaty and shaky muscles. I noticed that you and Nicole do your workouts in bare feet and was wondering about that as I wear running shoes to absorb shock for my bad right knee. I have a hard time doing backward lunges so quickly – it’s the back knee that is afraid to sink low especially on the right side, so I usually have to do these pretty slow in order to get low. I guess it’s better to go slow even though I don’t always get the cardio as much because I am building the stabilizer muscles?
Love hearing that you’re feeling better Jackie. You’ve been working hard and deserve to feel that way!! We love doing our workouts barefoot to train the muscles in our feet and ankles as well, however if you have knee issues and need the support, or wear orthodics it’s important you keep yours on. And yes, going slow is better because you will be able to safely grow the strength and muscles to help support your knee. You don’t want to go fast and not have control over that weakness. Rule of thumb….always listen to your body!
Great workout. Still sore from Wednesday’s lol
I bet! This was a tough week!! Great job Kim!
That was a tough one! I always find pyramids a super mental struggle, definitely don’t think I could do it without the video to push me!
Yes they are and I agree…hard to push through both mentally and physically! If they didn’t work so damn good you wouldn’t catch me doing them either lol. Thanks for pushing through with me Kate. Have one badass weekend!!
I lost my form somewhere and my back said no more during the last set. But I pushed myself and am a damn sweaty mess so calling it a win!
Glad you listened and still got a sweat on!
cardio and weights! Just brilliant. Sweaty mess. Is this real life, lol.
Haha right! KB gives me something similar to the “runners high”. Glad you enjoyed it!
Done. Loved it
Nice!
Wow that was challenging! I’m not even sure how I’m going to make it up the stairs! I’m shaking and pouring sweat….great start to the weekend!
What a way to start this beautiful day!! Good work!
Bam, that is number three!! I did have to pause you to catch up on the lunges.
You’re on fire! Great work…even if you paused! Love it!
Love that format but that 50 was a challenge. Heart pumping. You should see my sweat. Ty Ash.
You know that would have been the perfect opportunity to show me your sweat with the sweaty selfie I challenged you ladies with this week. Next week!!
Wow! That was awesome! 3 workouts completed means this week’s goal achieved! Thanks Ashley!
Awesome Tracy! You’re more than welcome :)
Great workout!! I’m super sweaty!
Perfect! I’m not sure how you sleep after doing it so late but you’re a machine!
Holy Shit!
I know!!
F@#k that hurt! Sweaty mess! I couldn’t keep up with you so paused but I finished!
It’s not often I can do a workout that you can’t keep up with so I’d pretty impressed with this!! Thanks for not turning me off, and instead you kept going ;)
I didn’t count along with you Ashley….but I did chant “wedding dress wedding dress” over and over again until I saw you stop! lol!
Nothing will stop a lady getting ready for her wedding dress!! You just wait!! Love it Jan :)
That was a challenge!!! I made a point to do it Saturday morning and I’m glad I did. Lots of sweat!! I’m super sore today! Thanks for the great workout and that makes 3 this week!!
Nice work Amanda! Love that you’re waking up on a Saturday and spending it sweating with me…only to reap the sore benefits the next day. LOL. You rock!
Didn’t get to this workout until Sunday, but I absolutely loved it! I’m such a sweaty mess!!
Amazing, I’m so happy you did it and enjoyed it so much. Nice work Christine!
holy bleep Ashley Dale. that was a doozy. Little late – not sure how I’m going to get today’s workout done after that one. wowza. gonna have to be tomorrow.
Hahaha this one is definitely meant to be done on it’s own so good call! The others are waiting for you when you’re ready. Good for you for jumping back into the challenge with such tenacity Amanda. Love it.
Wow! that was a lot harder then I thought it would be, but I feel awesome :)
Kettlebells are always tougher than we anticipate…they get you every time!
I’m a sweaty mess:) feeling good, pretty stressed out and grumpy today so this fixed that! I’m dripping!
YES! That’s what I like to hear. Like you, I was feeling pretty grumpy the last couple days and after my workout this morning I literally feel like a new woman. Funny how it can make such a mental difference! Thanks for joining me Jillian!
Loved it!! Done!
Look at you go!!
Loved this kettlebell workout. Will deff go back to this for an extra workout!!
Bookmark that shit!
A little late getting to this one, but holy cow, was it tough! heart is pumping, sweat is pouring and legs are shaking, thanks Ash!
I bet it was! Definite cardio machine workout! Awesome work Cara!
Finished 40 not enought time to come back down
That’s OK still a great workout session Ash!
0MG done
Haha perfect!
Such a simple workout and still so tough!! Toast!
Right?! Love it.
This was a really tough one. I made some modifications the last few sets and I was slower than you. Does a new month start tomorrow or are we now emcompassing months as months rather than 4 week sessions? Just want to line up my workout goals accordingly!
You’re physically and emotionally spent…I’m not surprised it was a challenge for you today. Big pat on the back for doing it April! Yes there is no more “4 week challenges” its just a monthly membership with the weekly mini goals and accountability check ins for those that want it. But if you’re keeping it on a 4 week basis this technically would have been your off week and we would have started up again next Monday…. So up to you my friend!
Thanks Ashley
Omg this was one was so tough!!! Finally got a kettle bell so I could do this one. See you tomorrow! 3/3
Right on! I’m pumped you got one. So happy to see bow dedicated you are with these workouts Kathy! Can’t wait for tomorrow 💪
I knew I needed to knock this one out after the eating I have done this weekend. Holy smokes that was sweaty. My HR was up at 171 a few times. Can’t remember the last time that happened. Thanks Ash!
Wow, that’s awesome! I love that you went back and found this to do!!
Heart rate was definitely up there. Started with 18 but dropped to 8 for the last set as my back said no thank you to my heavy weights. I doubled the stretch at the end too. Happy thanksgiving!
Found it very hard to push myself this morning. Needed lots of modifications and some rounds without weights but I finished and am soaked so I’ll call it a win for today!
Absofuckinglutely!! Good job Mommy of two!!
Great workout! I’m a sweaty mess!
Wow that was amazingly hard. Had to do a few sets without any weight but I got it done!
That was a Doosie!
That was amazing…sweaty mess…
Thank you!!! Sweat is a flowin’!!! Love it!!!
Holy F that was killer! I’m super sweaty and pooped. Thanks Ash!
Done
Sweaty mess!!
A bit behind on workouts – I had a horrible stressful week last wekk, but back at it again tonight! I had to drop the weight for the lunges after 40 going up and I wanted to quit the entire time, but powered through and it’s done! So sweaty and that heart rate was pumping
This was a tough one, but wonderfully sweaty. It is my first one this week as I needed recovery from the 1000 rep then hurt my knee/ankle/leg a little more in the road hockey fall than I realized; so a couple days rest it was. Now time to make up sweaty ground! See you again (virtually) tonight!
Excuse me while I lie here just dead on the floor in a puddle of sweat. That was amazing!
Wow. That one was tough
It certainly was! I still remember doing it to this day lol
WOO. I’m a sweaty girl! Nice way to start a Monday :)
I bet you were, and what a fantastic way to start your week!
Done. Something told me to get this out of the way this week! lol
Your intuition is fantastic!
Both Cameron and I are done! This was a fantastically dripping tasting my own sweat workout! Probably took us 10 minutes longer to do it all as we did via the write up, but done!!
I don’t care if it took you 200 extra minutes. The fact that you both did it makes my heart happy and yours healthy!
Feeling pretty strong for a Monday night. ;-)
Wow….that was tough. Did it!
feeling pretty badass!
That was a tough one – feel badass that I powered through it!
So proud you powered through!
Good thing it’s hairwash day!!!! The sweat is just dripping off of me!
Hahahaha…..amazing! Love hearing that.