Pyramid Powerhouse
Print Workout Here
I may have underestimated how long this workout was going to take, but I can tell you it was worth every minute. It left me feeling strong and sweaty, and as I write this the next day, I’d say pretty sore too. Take your time on the exercises at the beginning to really get the form, and listen to my verbal cues as much as you can because they can tell you way more than any written workout can. Today I need about 40 minutes of your time, but hey…you’ll need it over this busy Holiday month. Let’s do this!
What you will need:
- A pair of weights, but have modifications for those that don’t have them on hand!
Warm-Up
- Complete 1 minutes of each: Jumping jacks + burpees (50/10) | heel to bum + burpees (50/10) | high knees + burpees (50/10)
Workout Reps – 10, 15, 20, 25, 20, 15, 10
Complete the exercises below consecutively for each of the reps listed above for a working pyramid set. Awesome for muscle endurance and a good sweat session!
- Squat jacks – Keep your bum low, back flat, and knees soft while you jump your legs in and out like jumping jacks, but while holding a squat position.
Modification: Slow and controlled squats. - Lunge w/ twist using weight, left – With your left leg in front and your right leg behind, keep your hips pointing forward as you drop 90 degrees in both knees and twist to the left with a weight.
- Lunge w/ twist using weight, right – Same as above on the opposite side.
- Chest fly/ leg raises – Lying on your back hold the weights directly above your chest and push your legs towards the ceiling. From here, you’re going to drop your legs together while you complete a chest fly at the same time (palms open and elbows slightly bent).
Modification: If this bothers your lower back at all, you can either bend your knees OR bend your knees and plant your feet on the ground. - Skull crushers w/ hip lifts – Lying on your back with one weight in both hands above your chest, lift your hips and hold bridge pose while you do ‘skull crushers’ to work your triceps muscles (bending your elbows and brining the weight towards your skull…hence the name). At the same time, do tiny hip lifts and really squeeze your butt every time you lift the weight back up above your chest.
Watch the video for this one!!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
I have to admit that I wasn’t overly excited about a 40 minute workout on a Friday but I sucked it up and ended up LOVING this one! Feeling great! Thank you! Have a great weekend!
I thought you ladies may feel that way but also knew you’d freaking love it if completed. Glad I was right. Happy Friday Patricia!
That was seriously mental torture for me! It was a great workout but I definitely struggled every second of it…there was a little voice saying “that’s good enough, no one will know if you stop now “..my obliques are already screaming at me! I’m sure I’ll be cursing you tmwr at work!
Wow good for you for pushing through Kate. I hope you’re reading the fruits of your labour today and feeling awesome!
Wow! Definitely was not expecting that. Tried my best to muddle along as best I could and give my best workout but I absolutely found it difficult to by the end. But made the time for the workout and for me that is definitely a start and part of my goal for the month!
That’s great Jaimie! Not every workout has to be a strong one, and its my job to keep things challenging for you both mentally and physically. Good for you for not stopping and committing to your goal this month!
Love this style of workout! Thanks!
Nice! Glad you liked it Jillian. Haven’t heard from you in a while but if you liked this I’m confident you’ve been at it hard. Good work woman.
WOW!!!!! I am sweating in places I didn’t even know existed. Incredible!
Haha incredible indeed! Awesome work Nicky. You blow my mind how far you’ve come in such a short amount of time.
Somehow made it through with weights and no modifications. Feeling mighty!
Wow you’re incredible! Thanks for sweating and keeping up with me on your Friday night. You rock!
So I only did 5-25 on the pyramid, but that took me 35 minutes plus stretching. My body is a little sore to end the week so I felt that was good enough. Rest day tomorrow!
Yeah you went super hard this week. Definitely rest today and tomorrow so you can come back strong on Monday!
I only went up to 20 then back down. I finished off with a little extra butt workout. I’m sweating!!!
Awesome work! Glad you did it and worked that butt afterwards!
Really struggled with this and had to modify but done! Holy f@*kballs!
Hey its cool if you needed to modify. Just pumped you did it. Rest tomorrow Michelle you’ve gone hard this week!
A sweaty mess. Struggled with balance with lunge twists…. Balance gets me every time
It really does. Its your weak spot Jen and we all have them. You never give up though after all these years and I love it!
wow that was tough! Thanks
Great way to start your weekend Roxanne! Thanks for joining me!
Freak that was definitely. A suck it Sally one and lots swearing. Holy Ty ash
I hear ya! Don’t often get to say this for these kind of workouts but you’re welcome! Lol
Holy shit …..done !
Haha I know right!? Good work lady. Two days in a row.
Loved this long work out :)
I knew you would hard core!
Love!!!!!
I like the longer ones even though I was swearing a lot by the end.
Angelika I knew you were going to love this one!!
Got to 25 jumping squats and ran out of time on my lunch. Will do rest on next one. With a pyramid workout should I just start for starts again to burn more or start from where I leave off?!?
Honestly Ash, just do whatever works for you!!
my legs are jello
All that lactic acid building up on you!! Hopefully you don’t have too many stairs LOL
Okay came back and started from beginning. Finished to the end of 20.
Good for you!! Nice work Ash!
That was a hard one! I really like the Pyramid style workouts :)
Do you have any modifications for the Chest flys? Thank you.
Sure chest presses or push-ups!! Do they hurt your shoulders or something?
Wow that was killer… but I like it. I’m all nice and warmed up for soccer at 7pm;)
Nice work! Have fun at soccer ⚽
Definitely a sweater! Shaking by the end. Great Sunday night workout :)
Beauty that’s what I like to hear!
This was an awesome one, and the time flew by!
I really like these too. Glad you did as well, and if its starting to fly by that means you’re getting nice and strong!
Done! My balance wasn’t so great on those lunge twists! lol but I got through it! The pyramid definitely helps to get over the idea that it’s 40 mins long! Lol Thanks Ash! My muscles are going to feel good tomorrow! :)
Oh yeah you will!!! I was feeling that for a couple days! LOL. As for the balance, every day is different, so not to bear yourself up over it. Just enjoy the fact you made it through the 40 minutes. You rock!!
That was definitely a tough one, I could really feel those lunges with a twist. Thanks for an awesome workout Ash!
Kelsey I can’t thank you enough for sweating with me!! You’re more than welcome and keep on rocking these workouts!!
Love it. Nice and sweaty.
Two in one day! You’re a a machine Ash 💪