Full Body Pyramid

This is a fun pyramid-style workout that can be easily customized for your fitness level and available time! It takes about 20 minutes to work your way up and down the pyramid, if you want an additional challenge and have the time repeat it!

Duration: 60 minutes

1

Three-Point Shoulder Raise
Reps: 4

Notes:
1 Lateral + 1 Mid + 1 Front = 1 Rep

2

Incline Push Ups
Reps: 6

Modification:
from your knees=easier, from your toes=harder

3

Tricep Bench Dips
Reps: 8

Modification:
Feet closer to bench= easier, feet further away= harder

4

Stability Ball Hamstring Curls
Reps: 10

Notes:

5

Dumbbell Bentover Row
Reps: 12

Notes:

6

Elevated Glute Bridge
Reps: 14

Modification:
Can do this without weight and feet on floor

7

Plank Toe Touch
Reps: 16

Notes:

8

Dumbbell Sumo
Reps: 18

Notes:

9

Floor Touch Jump Squats
Reps: 20

Modification:
Lower Intensity Option: Jumping Jacks

Rest
:30 — :60 Seconds

10

Floor Touch Jump Squats
Reps: 20

Modification:
Lower Intensity Option: Jumping Jacks

11

Dumbbell Sumo Squat
Reps: 18

Notes:

12

Plank Toe Touch
Reps: 16

Notes:

13

Elevated Glute Bridge
Reps: 14

Notes:

14

Dumbbell Bentover Row
Reps: 12

Notes:

15

Stability Ball Hamstring Curls
Reps: 10

Notes:

16

Tricep Bench Dips
Reps: 8

Notes:

17

Incline Push Ups
Reps: 6

Notes:

18

Three-Point Shoulder Raise
Reps: 4

Notes:
1 Lateral + 1 Mid + 1 Front = 1 Rep

Well done!
Don’t forget to stretch.

How was it?

I’m always looking for feedback to improve this and other workouts. Send me any comments with the form below.

Shoulders, Back & Legs