Pyramid Workout with Weights

by | Sep 4, 2015 | Members, Weighted Workouts | 66 comments

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Pyramid Workout with Weights
Print Workout Here

Quick but efficient, this workout only took my 25 minutes from front to end, but left me super sweaty and feeling fantastic. I think you’ll feel the same. Let’s do this!

What you will need:

Set of dumbbells

Warm-Up:

1 minute knee tucks on left, 1 minute knee tucks on right, 1 minute heel to bum + 1 minute jumping jacks

Workout: Complete the exercises below in sequence by moving through 10 reps, 20 reps, 30 reps, 20 reps, and 10 reps again to finish it off!

Squat and shoulder press – With the weights resting on your shoulders, complete a low squat and then press them up above your head as you come up.
Stationary lunges with weights, left– Taking your left leg in front and keeping your right heel nice and high, bend both legs 90 degrees so you work your quads and balance. Be sure to step your feet far enough apart that your front knee doesn’t go past the toe when you bend 90 degrees, and that both hips can stay pointing forward.
Stationary lunge with weights, right – Same as above on the opposite side.
Leg raises – Lying on your back with your hands under your bum, squeeze both legs together as you lift them up and down in slow and controlled movements to work those lower abs!
Modification: If you feel any lower back discomfort, bend your knees and focus on pulling them in towards your chest more than you let them drop.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley Dale Grant

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66 Comments

Kyla Thistle on September 4, 2015 at 7:55 am

This one went quickly, YAY!
Reply
- Ashley Dale Grant on September 4, 2015 at 5:36 pm
  
  Yahoo! So nice of you not to have to wake up so early for it lol
Brittney Boone on September 4, 2015 at 8:13 am

Donezo! Sooo sweaty
Reply
- Ashley Dale Grant on September 4, 2015 at 5:36 pm
  
  What a great start to a long weekend! Enjoy Brittney!
Patricia Best on September 4, 2015 at 8:31 am

Love pyramid workouts! Happy Friday!
Reply
- Ashley Dale Grant on September 4, 2015 at 5:36 pm
  
  Me too, so glad you agree! Have a great weekend Patricia!
Kim Judd on September 4, 2015 at 8:51 am

Done . And soaked !!
Reply
- Ashley Dale Grant on September 4, 2015 at 5:37 pm
  
  Perfect! Just what I like to hear! Have a great weekend Kim!
Helen Gabel on September 4, 2015 at 10:00 am

Completed. So sweaty but feels good. Thanks have a wonderful weekend.
Reply
- Ashley Dale Grant on September 4, 2015 at 5:37 pm
  
  Helen two days in a row…I feel honored! Hope you have a wonderful weekend up at the cottage. It’s supposed to be a beautiful one!
Michelle Fraser on September 4, 2015 at 10:56 am

Done and sweating! Thanks!
Reply
- Ashley Dale Grant on September 4, 2015 at 5:38 pm
  
  You’re more than welcome! Hope it was the start to what’s going to be a kickass weekend for you!
Kaitlin Keefer on September 4, 2015 at 11:15 am

Done :)
Reply
- Ashley Dale Grant on September 4, 2015 at 5:38 pm
  
  Hope it was a nice stress relief for you today. Hugs!
Taryn Cumming on September 4, 2015 at 12:53 pm

Done!
Reply
- Ashley Dale Grant on September 4, 2015 at 5:39 pm
  
  Yahoo! Enjoy the long weekend Taryn!
Kate Stock on September 4, 2015 at 2:28 pm

Back to the basics! Love it
Reply
- Ashley Dale Grant on September 4, 2015 at 5:39 pm
  
  Lovely! Me too ;)
Ashley Klatt on September 4, 2015 at 5:29 pm

Nice brand new workout! all done :)
Reply
- Ashley Dale Grant on September 4, 2015 at 5:39 pm
  
  For someone that’s been with me for so long….I bet it was wonderful! Thanks for being part of my team Ash. Have a great long weekend.
Cheryl Vincent on September 4, 2015 at 6:25 pm

I’m working on balance but sweated with the best of them. Enjoy your weekend
Reply
- Ashley Dale Grant on September 4, 2015 at 6:27 pm
  
  That’s awesome, and all that matters! Have a great weekend Cheryl! Thanks for sweating with me!
Natacha Ward on September 4, 2015 at 6:30 pm

Done & SWEATTTYY!!!!! thank you have a great weekend!
Reply
- Ashley Dale Grant on September 4, 2015 at 6:40 pm
  
  Nice to have you on board Natacha! If you’re sweaty than I’m happy! Have a great weekend ;)
Patricia Patricia on September 4, 2015 at 6:52 pm

Man I needed that after today’s work day lol. Awesome sweat on. Ty ash
Reply
- Ashley Dale Grant on September 5, 2015 at 9:51 am
  
  Amazing, happy to see you can even squeeze these in on a Friday evening. What a way to end a stressful day! Enjoy your weekend.
Nicky Burns on September 4, 2015 at 7:15 pm

Woohoo! Time for an ice cold shower!!! Super love the weight workouts!
Reply
- Ashley Dale Grant on September 5, 2015 at 9:52 am
  
  They are pretty awesome! Make you feel like a pretty powerful lady! Have a great weekend Nicky!
April Patch on September 4, 2015 at 7:41 pm

Great one! I love pyramids because the last set on the way back down feels so rewarding! 3 for 3 this week! Can’t wait to see what is in store next week. Now just to behave all weekend until Monday!
Reply
- Ashley Dale Grant on September 5, 2015 at 9:53 am
  
  What a great start to your first week April! Thanks for your positive energy and effort. Enjoy your weekend and “see” you Monday ;)
Allison Hart on September 5, 2015 at 8:49 am

great workout! it flew by!
Reply
- Ashley Dale Grant on September 5, 2015 at 9:54 am
  
  Perfect! Thanks for fitting me into your Saturday morning. Have a great weekend Allison!
Jo-Anne Harvey on September 5, 2015 at 9:28 am

Awesome! I am soaking in sweat. Missed the 2nd on-line workout but did get three workouts in this week :) Thanks Ashley!
Reply
- Ashley Dale Grant on September 5, 2015 at 9:54 am
  
  Awesome! So you reached your goals the first week…let’s keep it up! Yahoo!
Carolyn Stanbrook on September 5, 2015 at 10:01 am

Great start to a long weekend. Super sweaty! Thanks Ash!
Reply
- Ashley Dale Grant on September 5, 2015 at 10:06 am
  
  Just finished one myself too! Thanks for sweating with me this morning Carolyn! Have a great weekend with the family.
Dawn Phillips on September 5, 2015 at 11:32 am

Done
Reply
- Ashley Dale Grant on September 6, 2015 at 8:23 pm
  
  Boom! Hope you’re feeling your workouts this week after getting back at it!
- Dawn Phillips on September 7, 2015 at 10:55 am
  
  I am so feeling the burn Ash. I am unable to walk properly my legs are so sore lol. But I feel great getting back into shape. Thanks Ash your the best!!
- Ashley Dale Grant on September 7, 2015 at 2:16 pm
  
  Yeah it can be rewarding can’t it!
Alexandra Wallace on September 5, 2015 at 12:12 pm

Done! Love the pyramid – the second half feels so quick after the 30’s.
Reply
- Ashley Dale Grant on September 6, 2015 at 8:24 pm
  
  I wonder who’s muscles are more sore today….you or Lyla’s lol
- Alexandra Wallace on September 7, 2015 at 8:56 am
  
  Haha she’s currently running laps around me!
- Ashley Dale Grant on September 7, 2015 at 2:13 pm
  
  She’s a machine! If only us adults had that kind of weekend!
Rita Campbell on September 5, 2015 at 1:11 pm

Pyramids rank second, after tabata, in my books!
Reply
- Ashley Dale Grant on September 6, 2015 at 8:25 pm
  
  Well between this and the workout you’re being sent tomorrow you must be pretty happy right now then! “See” you in the am!
Ashley Gabel on September 5, 2015 at 1:45 pm

Done. Mom and I just did this on the deck at the cottage nice and sweaty. now for a swim :) Thanks Ash. Have a great long weekend.
Reply
- Ashley Dale Grant on September 6, 2015 at 8:26 pm
  
  Ah get out! Your mom got 3 workouts in this week then! You ladies rock! What a beauty view to do it from!
Kristin Collins on September 6, 2015 at 9:04 am

Had to do sans weight today which I wasn’t the happiest about as I am not at home but a work out is a work out so check that off! Happy long weekend everyone!
Reply
- Ashley Dale Grant on September 6, 2015 at 8:27 pm
  
  Couldn’t agree more Kristin! Hope you’re having a great weekend away!
Simone Stawicki on September 6, 2015 at 2:27 pm

Awesome!
Reply
- Ashley Dale Grant on September 6, 2015 at 8:31 pm
  
  Beauty! Glad you enjoyed Simone!
Angelika Henning on September 7, 2015 at 8:38 am

Loved this!!
Reply
- Ashley Dale Grant on September 7, 2015 at 2:12 pm
  
  You would! You’re hardcore like that 💪
Danielle on September 7, 2015 at 9:02 am

Oh the burn!!! Love the pyramid though :)
Reply
- Ashley Dale Grant on September 7, 2015 at 2:13 pm
  
  Yahoo! Welcome back after your trip!
Chantal Doucet on September 7, 2015 at 12:29 pm

done
Reply
- Ashley Dale Grant on September 7, 2015 at 2:16 pm
  
  Yahoo!
Andrea Was on September 7, 2015 at 2:44 pm

I’m all caught up from last week. Thanks Ash have a great day!
Reply
- Ashley Dale Grant on September 7, 2015 at 5:52 pm
  
  Beauty! Enjoy the rest of your evening Andrea!
Bobbi Wignall on September 8, 2015 at 6:08 pm

I love weights!! Feeling amazing, although not sure the legs are going to make it all the way to the shower!! What a workout!
Reply
- Ashley Dale Grant on September 8, 2015 at 6:18 pm
  
  Haha hopefully you have railings! Lol
Ashley Savage on September 30, 2015 at 3:30 pm

Done again
Reply
- Ashley Dale Grant on September 30, 2015 at 4:12 pm
  
  Yahoo! How did you do the second time around? Feel stronger?
Angela Stroud on October 6, 2015 at 6:52 pm

Best Sunday workout going! Loved it!!
Reply
- Ashley Dale Grant on October 6, 2015 at 8:15 pm
  
  I love how freaking dedicated you are right now! Between these and your sessions with Nicole you must be just booming with every and strength!

Pyramid Workout with Weights

66 Comments

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