Weighted Warrior Pyramid Workout
Print Workout Here
This workout freaking rocks if I do say so myself!!! In total you’ll be doing 33 minutes of work, 100 reps of each exercise, and generally feeling badass while lifting. I hope you enjoy it as much as I do! Let’s do this!
What you will need:
- Weights – anywhere from 5-20lbs is recommended. If you have options I recommend going lighter with the shoulder press and chest exercise, but keep it heavy with the goblet squat.
Warm-Up:
- 4 minutes of jumping rope
Workout: You’re going to each of these exercises consecutively in this format:
Set 1: 5 reps each
Set 2: 10 reps each
Set 3: 15 reps each
Set 4: 20 reps each
Set 5: 20 reps each
Set 6: 15 reps each
Set 7: 10 reps each
Set 8: 5 reps each
- Goblet squat – Holding the weight (or kettlebell) closely towards your chest, drop your butt into a nice low squat while you keep the elbows on the inside of the knees to really work those abs. Make sure no matter how low you come that your heels stay on the ground, the knees stay pointing forward, and your abs stay pulled in nice and tight. If your lower back or knees hurt, don’t come down as long and maybe put the weight down. Listen to your body!
- Alternating lunges with shoulder press – With the weights resting on your shoulders to begin, step back into a lunge and push them up towards the ceiling for a shoulder press, palms facing out. Alternate taking each leg back and if/when your shoulders get sore, keeping moving the legs and incorporate the presses back in when you can.
- Chest flies – Either from a bridge pose position or simply lying on your back with your knees down, start with your hands up above your chest, palms facing each other. From here with your elbows slightly bent and your hands in line with your chest, open your arms up into a ‘fly’ to really work the deep chest muscles. Watch the video for a demo ;)
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Holy crap I’m pouring sweat! That was awesome!
Unreal! Love that you’re able to rock these in the morning again while you’re off!
That was great. Enjoy your weekend
Enjoy your weekend Kendra!
No need to apologize for the longer workout today. I needed it today!:)
Oh great! Hard to time these ones out sometimes. Glad you enjoyed and it hit hit spot!
Sweat fest! 5th day in a row for workouts! Surpassed my workout goal : ) Went to bring a friend to UGI class last night, missed it so much! This was a tough one.
Thanks Ashley!
What! Way to go Sarah! Make sure you take some rest days now and let those muscles rest up so you can attack it next week too!
Very challenging! Sweating buckets on this humid July day! Could only manage 5 lb weights for those shoulder presses and my squats are very shallow compared to yours but have to watch the right knee. Thanks. I feel awesome after that!
If you’re sweating buckets you did everything right Jackie! Good work!
Heart was pumping, sweat a dripping and muscles aching! Happy Friday on this balls hot day:)
Haha yeah it was balls hot! Hope you stayed hydrated.
Dripping! I like pyramids!
Me too! It’s a nice change and always seems to kick my ass…Im hoping you feel that today!
Omg that was so tough. Especially shoulder press and lunge at same time. Had
To reduce to 7lbs from 10lbs. Should not have showered this morning because now I need another one!!!!
Haha amazing! I’m crazy impressed you’re still giving it Ash…7lbs or not, you’re a rock star!
Awesome. Glad I did this today instead of Friday my legs are still sore.
Wow really! That was a doozy then!
Wow I’m sweaty mess. Had to drop weights due to my shoulder. I could her Nicole in my ear lol. Great Sunday workout. Ty.
You know listening to your body (and your trainer Lol) is important! And you’re still a sweaty mess! Nice work!
I can be such a nag sometimes :p
Holy shit sweaty! Had an extra long stretch. Lovely!
Your muscles will thank you for it!
This was a sweaty Sunday!
You bet it was! Thanks for always being so awesome #
I am one HUGE sweaty mess!!!
Pyramids can do that to you!
Holy hell I was sliding on my mat I was so sweaty!!! Trying to pick workouts online that I can do with my current back situation…felt great to get sweaty at home with the little man today like good ol days lol
Ah so nice to see you commenting Kate!! I love how you’re working within your limits, staying positive and found something that works for that.
Holy crap I am dripping!
Haha I bet you were!
Done! Oh man, I was dripping sweat with this one! But so good! :)
Great workout but those lunges with shoulder presses got tiring during 20 reps, my arms are pooped! Thanks Ash!
Omg my legs and arms ?
I remember that one like it’s yesterday. I get it!!!
All done. Yoga will feel so good tonight
I bet it Was just perfect!!!
Amazing stuff!
You’re amazing stuff ??
Wowzers
Boom
Amazing!
????☝?
Def sweaty Ash thanks
Your sweat is my pleasure!!!!
Wow! I’m disgustingly sweaty! Those presses were HARD!! I could barely do 10lbs lol Great workout though!
That’s what the couple extra pounds do! You’re going to be flexing in front of the mirror in no time!!
I’m a sweaty mess. That was tough. Thanks Ash
I have no doubt!! Have a great Thanksgiving weekend Ash!
That felt amazing!
I bet!! Super impressed with your two workouts this week Momma!!
That will have made a small dent in Thanksgiving ;) Back to the healthy food tomorrow after eating our leftovers all up today (I didn’t originally account for that!) Prepping later for the week!
I bet this workout hit the spot!! Hope you had a Great Thanksgiving!!
Playing some catch up but love, love the weights! I don’t mind a longer one once a week or so! Thanks Ash!
Good to know!! Thanks for the feedback Amber. We can make that happen ;)
Damn that was good! Had to modify for knees but feel like a million bucks after an extended stretch. Grateful for you Ashley! We haven’t met in person but I did this workout with you back in 2016 and doing it again six years later. Royally Fit Online is perfect for me. Thank you! You are awesome – then and now!
Wow, Jackie!! I’m so freaking flattered. Honestly, it means so much to me that you’re still here working on your fitness, health and mental wealth. I love that you haven’t given up on yourself on those days your knees hurt you like crazy. You modify, and keep going, because you know mentally you’ll feel like a badass after. So proud of you! I’m always down for an in person meeting :)
Tough one, I am a badass senior, lol
Damn straight you are, Sandra!
Whew!!! I did this at my own pace; it took about 45 minutes, but I’m sweating like crazy, and it feels great! Thanks Ash :)