October 11

30-Minute Pyramid Workout (All Strength)

By fitness

October 11, 2022




Build muscle at dwelling with this difficult PYRAMID WORKOUT. This complete physique dumbbell exercise is ALL STRENGTH and naturally low impression – however the difficult pyramid format is bound to get your coronary heart price up. Build muscle within the glutes, hamstrings, again, biceps, triceps, shoulders and core, all in underneath half-hour utilizing only a set of dumbbells.

This exercise is delivered to you in partnership with lululemon.

If you desire a stable complete physique energy coaching exercise that additionally builds endurance, pyramid exercises are for you.

Our earlier pyramids are thought of a few of the most difficult exercises on the weblog. The “stack-on” format is a real psychological and bodily problem – which might be why they’re a few of your favorites!

Today’s pyramid exercise differs from our earlier pyramids as a result of it's ALL STRENGTH and underneath half-hour. This is a superb format for constructing muscle when you have restricted time or tools.

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two women lying on their backs performing leg lowers as part of pyramid workout: full body strength workout

Pyramid Workout FAQs

What Is A Pyramid Workout?

There are a number of several types of pyramid exercises. In this case, “pyramid workout” refers back to the “stack on” construction of the exercise, the place a further train is added to the working set with every extra set. Pyramid exercises may also be created by counting reps of a single train, and reducing reps (normal pyramid) or growing reps (reverse pyramid) with every extra set.

Do Pyramid Workouts Work?

Pyramid coaching is one of the best ways to achieve muscle fatigue in a restricted time period. Because the work time will increase with every extra set, pyramid exercises enhance the “time under tension” or complete time the muscle is working, which ends up in muscle development.

Is Pyramid Training Good For Fat Loss?

Pyramid exercises are extraordinarily efficient at constructing muscle and burning fats. Pyramid exercises construct energy whereas retaining your coronary heart price excessive – which ends up in an intense energy and conditioning exercise.

Build muscle and enhance cardiovascular endurance with this low impression Pyramid Workout! This exercise hits all the main muscle teams within the decrease physique AND higher physique in underneath half-hour.

An entire complete physique exercise comprised of 5 compound workout routines, mixed within the difficult and efficient pyramid exercise format.

Add this full physique exercise routine to your dwelling exercise plan 1-2 days per week to construct energy and enhance endurance.

Workout Equipment:

Medium Set of Dumbbells.

I like to recommend between 5-25 lbs relying in your health degree. We used 10, 15 and 20 lb dumbbells in at this time’s dumbbell energy exercise.

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Workout Instructions:

Follow together with the guided Strength Training Pyramid Workout on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 5 Full Body Exercises
  • Timed Intervals (30 seconds of labor, 30 seconds relaxation; full as many repetitions as you may within the timed interval)
  • Pyramid Format (we’ll add on strikes as we work “up” the pyramid, after which drop off strikes as we work our approach again “down” the pyramid)

A Pyramid Format Looks Like This: 

  • Set 1: Perform transfer 1 for 30 seconds (as many reps as you may), adopted by 30 seconds of relaxation.
  • Set 2: Perform transfer 1 for 30 seconds after which transfer 2 for 30 seconds, adopted by 30 seconds of relaxation.
  • Set 3: Perform transfer 1 for 30 seconds, after which transfer 2 for 30 seconds, after which  transfer 3 for 30 seconds, adopted by 30 seconds of relaxation.

Continue this stack-on, pyramid format till you full strikes 1 via 5. Then you may have the choice to return down the pyramid in reverse order, dropping off transfer 1, then transfer 2, then transfer 3 and so forth.

Trainer Tip: Pyramid exercises are difficult assessments of endurance. Follow together with the exercise modifier for choices to scale every transfer, or lower the weights as you begin to fatigue.

Advanced Full Body Strength Workout to Tone!

Workout Outline

  1. Two Deadlifts and Two Squats
  2. Two Bent Over Back Rows, Dumbbell Clean and Two Shoulder Presses
  3. Two Squat Snatches and Two Push Ups
  4. Two Reverse Lunges and Two Bicep Curls
  5. Two Skull Crushers and Two Leg Lowers

 

5 Full Body Compound Exercises

Two Deadlifts and Two Squats

Targets: Legs, glutes, hamstrings, hips, quads, core and low again muscle tissues.

two women performing two squats and two deadlifts as part of pyramid workout

How To Do Two Deadlifts and Two Squats

  1. Stand with ft hip-width aside, knees barely bent. Hold one dumbbell in every hand at your hips, palms dealing with in in the direction of your physique.
  2. Hinge on the hips, pushing your hips again in the direction of the wall behind you as you glide the dumbbells down the entrance of your legs till you're feeling a stretch alongside the again of your legs. Range of movement will probably be totally different for everybody. Focus on retaining the core tight.
  3. Then, drive via your heels to face tall, returning to beginning place. Repeat twice, performing two deadlifts.
  4. Then, deliver the dumbbells to the surface of your hips (suitcase maintain).
  5. Lower down right into a squat place, decreasing your hips down parallel to your knees. Drive your knees out towards your outer three toes.
  6. Drive via your heels to face tall, returning to beginning place. Repeat twice, performing two squats.
  7. Repeat this sequence, alternating two deadlifts with two squats.

Two Bent Over Back Rows, Dumbbell Clean and Two Shoulder Presses

Targets: The decrease again and higher again (particularly the lats and rhomboids), hamstrings, hips, glutes, core and shoulders.

two bent over rows, dumbbell clean and push press as part of total body dumbbell workout

How To Do Two Bent Over Back Rows, Dumbbell Clean and Two Shoulder Presses

  1. Stand with ft hip-width aside, knees barely bent. Hold one dumbbell in every hand at your hips, palms dealing with in in the direction of one another.
  2. Hinge ahead on the hips, then “row” the dumbbells in the direction of your torso, pulling your elbows in the direction of your ribcage then decreasing with management. Repeat twice, performing two slim rows.
  3. Then, drive via your heels to return to standing, “cleaning” the dumbbells up in the direction of your shoulders. Your heels might pop off the bottom. Think about “getting under” the dumbbell to catch it — this can be a dumbbell clear. Catch the dumbbells at your shoulders.
  4. Bend your knees, decreasing 2-3 inches after which straightening the knees as you push the dumbbells overhead, arms prolonged straight over shoulders.
  5. With management, decrease dumbbells again to shoulders. Repeat twice, performing two push presses.
  6. Repeat this sequence, alternating two again rows with a dumbbell clear and two overhead presses.

Two Squat Snatches and Two Push Ups

Targets:  Legs, hamstrings hips, glutes, again, shoulders, chest and deep transverse stomach muscle tissues (core).

two women performing a snatch and push up combo move as part of pyramid workout

How To Do Two Squat Snatches and Two Push Ups

  1. Start standing, ft simply wider than shoulder width aside, knees barely bent. Place each dumbbells on the mat between your ft.
  2. Sit again right into a squat, sending your hips again and aiming for 90-degree bends in each knees. Pick up one dumbbell together with your proper hand.
  3. Then, drive your hips ahead as you carry the burden up together with your proper arm (utilizing the momentum created by your legs and hips). Lock out your elbow (arm straight overhead with bicep by ear, palm ahead). Note, you shouldn’t wrestle to press the burden overhead, it must be a simple extension of the transfer, with nearly all of the work being achieved by your legs to create momentum.
  4. With management, decrease the dumbbell again down, sitting right into a low squat to return the dumbbell to the mat.
  5. At the underside of your squat, decide up the opposite dumbbell together with your left hand, and carry out a snatch on the left aspect.
  6. Then, plant your fingers on the mat (or your dumbbells) and step or hop your ft again, touchdown in a excessive plank place.
  7. Perform a push up by decreasing your chest in the direction of the mat, elbows falling again in the direction of your sides, then urgent again to excessive plank place. Repeat twice, performing two push ups.
  8. Repeat this sequence, alternating two squat snatches with two push ups.

Modification: Take out the push up, performing simply squat snatches for the timed interval as a substitute.

Two Reverse Lunges and Two Bicep Curls

Targets: Biceps, again, quads, glutes, hips and core.

two women performing reverse lunges and hammer curls as part of pyramid workout

How To Do Two Reverse Lunges and Two Bicep Curls

  1. Start standing with ft hip-width aside, holding one dumbbell in every hand at your sides (palms dealing with in in the direction of your physique).
  2. Step your proper leg again right into a reverse lunge, dropping your proper knee down in the direction of the bottom as you decrease your hips till each knees attain a 90 diploma angle, entrance thigh parallel to the ground.
  3. Press via your entrance (proper) heel to return to beginning place, standing tall.
  4. Repeat, performing a reverse lunge on the left aspect, stepping your left leg again and dropping your left knee in the direction of the bottom. Then press via your left heel to face tall, returning to beginning place.
  5. Then, curl the dumbbells up in the direction of shoulder peak, retaining palms dealing with in in the direction of one another (hammer curl grip). With management, return the dumbbells to your sides. Repeat twice, performing two bicep curls.
  6. Repeat this sequence, alternating two reverse lunges with bicep curls.

Two Skull Crushers and Two Leg Lowers

Targets: Triceps (again of the arm), decrease abs, pelvic flooring and deep transverse stomach abs.

two women lying on their backs performing skull crushers and leg lowers as part of total body dumbbell workout

How To Do Two Skull Crushers and Two Leg Lowers

  1. Lie in your again, holding dumbbells straight overhead, wrists consistent with shoulders, palms dealing with in in the direction of one another.
  2. Extend your legs straight up so that they’re parallel together with your arms, slight bend within the knees, ft are flexed.
  3. Bend your elbows to decrease the dumbbells in the direction of your brow, then squeeze via the again of your arm to return the dumbbells to beginning place. Repeat twice, performing two cranium crushers.
  4. Then, retaining your low again pressed into the mat, brace your core and and slowly decrease you proper heel in the direction of the mat.
  5. Exhale as you increase the proper foot again as much as meet the left foot.
  6. Repeat on the left leg; decreasing your left heel in the direction of the mat after which returning it to beginning place.
  7. Repeat this sequence, alternating two cranium crushers with two leg lowers.

Modification: Bend your knees, performing bent leg lowers moderately than full leg lowers. If mendacity in your again isn’t comfy, carry out standing overhead tricep extensions as a substitute.

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Today’s exercise options a few of our favourite coaching leggings and tank tops that transfer with you as we energy prepare in all planes of movement.

Two women performing a front lunge as part of a full body strength pyramid workout

Lindsey’s Outfit Details:

Rachel’s Outfit Details:

lululemon chargefeel Training Shoes. Our team-favorite cross-training sneakers for every type of exercises.

lululemon Align High-Rise Leggings. The most flattering yoga and lounge leggings. These are nice for low impression exercises like this one and day by day put on. Rachel is 5’8″ and the 25″ size hits proper above her ankle.

Wunder Train Bra. The greatest long-line sports activities bra that doubles as a crop high! The excessive neckline provides extra safety and protection which we love.

Pin This Workout: 30-Minute Total Body Dumbbell Workout (Pyramid Workout Format)

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