Full-Body Pyramid Workout

You know those weeks when there just simply aren’t enough hours in the day? I’m having one of those times ten. Normally, I’m not a coffee drinker, but I have been downing the stuff all week, and so in addition to being incredibly busy, I’m also now incredibly jittery and sweaty. It’s not a good look. Anyway…

I’ve posted a couple of other workouts with this structure (here and here) and called them “countdown” routines, but it’s synonymous with pyramid, ladder, etc., and I just decided to switch it up today.

Full-Body Pyramid Workout

Equipment I Used:

  • 6-lb medicine ball
  • 10-lb hand weight
  • 25-lb kettlebell
  • Exercise mat

You’ll start by going through the four moves, doing 10 reps of each (that’s 10 reps on each side for the side plank twists, and 10x2=20 reps for the kettlebell swings). The next round, you’ll do 9 reps of each, reducing each round by 1 until you reach the tip of the pyramid where you praise tha lo’ you only have to do 1 measly rep of each exercise.

Workout Breakdown:

  • Jump lunge mountain climbers: Start in a lunge position and jump up, landing with opposite leg in front, back in a lunge position. Place hands flat on ground and do a mountain climber set (one on each side) so that the same foot ends up in front. Stand back up into lunge position and repeat. To make sure you aren’t working one leg more than the other, alternate the front foot on your uneven rounds of 9 reps, 7 reps, etc.
  • Side plank twists with weight (complete on both sides): Start in a side plank position holding a weight in your outstretched arm parallel to the ground. Twist your body in as if your torso were turning into a regular plank position, and as you do so, bring the weight in across your rib cage, crunching as if hugging yourself. I used a 10lb hand weight.
  • Medicine ball burpees: This is a regular burpee, only holding on to a medicine ball the whole time. Squat down, placing medicine ball on the ground in front of you, carefully jump back into a plank position, jump back up to squatting, then stand up and jump with your arms (and medicine ball) in the air. I used a 6lb med ball.
  • Kettlebell swings x2: This is hands-down one of my favorite exercises. Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to slightly above eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. Multiply the round by 2 for your rep count (during the first round, you’ll do 10×2= 20 reps). I used a 25lb kettlebell.

This reverse pyramid workout took me just under 30 minutes to complete. Try to beat my time and let me know how you do in the comments section. A little friendly competition always helps me push myself just that much harder.

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  1. Perfect. I’m on my way to the gym to try this one!

  2. 31:30. Dang. 🙂

  3. whoa, that looks intense. i’ll have to give it a go!

  4. Whew this is a killer! Thanks for posting, this will be a go-to when I need a butt-kicking. My only question is: how do you do this during your lunch break without needing a shower?! I got so sweaty I’d never be able to go back to work after this.

    • Haha luckily my office building has a locker room & showers with the gym so I rinse off after each workout. Gosh, my poor coworkers if I didn’t… 🙂

  5. Love your site. Just tried this workout!! I’m a trainer. It was definitely tough. My time was 27:39 Did it outside in 87 degree heat…lol…. Nice job with your site and workouts! 🙂

  6. So first time I did it in 34.24, which isn’t too bad for someone who had hip surgery 10 months ago? Love your blog, it’s been a constant source of inspiration to get stronger post surgery. Keep up the awesomeness.

  7. Wow. 24:31. Then I thought perhaps I forgot a round, so I did one (6’s – where I lost my count briefly) and got 26:55. At any rate, goal of sweat and breathlessness accomplished! Love it!

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