Strength + Plyo Workout Pyramid (45 Min Class)

Strength + Plyo Workout Pyramid (45 Min Class) - This workout class mixes dumbbell strength exercises with bodyweight plyometric exercises. Pyramid structure so the intervals get shorter as you go! Full free video includes warm up and cool down. #plyoworkout #strengthworkout #plyometric #workoutvideo #fitness

Happy New Year, friends! Hey it can’t be worse than 2020, right?? *crosses fingers and toes, silently prays, cries* Today I have a strength and plyo workout class for you. It mixes strength exercises using dumbbells and bodyweight plyo exercises. Each time through the circuit, the interval length gets shorter in a pyramid structure.

And you know the drill! If you want more classes like this, they’re available to Patreon members. 🙂

Strength + Plyo Workout Class

EQUIPMENT FOR CLASS:

  • Set of medium weights (I’m alternating between a set of 10 lbs and 8 lbs, but “medium” could be anything from 5-20lbs depending on the person)

In this class, we start with a guided warm up, focusing on mobility and dynamic movement to build some heat. We then move onto our strength and plyo pyramids. In each of the two pyramids, you’ll preform five exercises. The first time through the five exercises, you do them for 60 seconds each. Then just 45 seconds each. Then 30 seconds each.

You get 15 seconds of rest/transition time between each exercises. Between pyramids, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.

We finish class with a guided cool down and stretch.

There is some (minimal) jumping throughout class. Low-impact modifications will be shown on the screen if you want to keep the entire workout low impact.

Strength + Plyo Workout Pyramid (45 Min Class) - This workout class mixes dumbbell strength exercises with bodyweight plyometric exercises. Pyramid structure so the intervals get shorter as you go! Full free video includes warm up and cool down. #plyoworkout #strengthworkout #plyometric #workoutvideo #fitness

Workout Breakdown

01:33 Warm Up & Mobility

10:03 Strength + Plyo Pyramid Workout

Pyramid 1

  • Rev Fly, Row Kickback
  • Overhead Raise R/L, Bear Plank Row R/L
  • Inchworm Push Up to Squat Jump
  • Curtsy Lunge, Knee Drive, Squat
  • Skater SL Hop

Pyramid 2

  • Shoulder Sweep, Press, Shaper
  • Press Jacks x2 Lunge Press R/L
  • (RIGHT) Torso Twist, Squat Step
  • (LEFT)
  • Tick Tock Lunges, Jump Lunge

41:55 Cool Down & Stretch

Total Body Pyramid Workout (15 Mins)

Total Body Pyramid Workout - 15-minute total body pyramid workout with video included! #pyramidworkout #totalbodyworkout #athomeworkout #workout #fitness

I’ve got the fourth and final 15-minute pyramid workout in the series for you today! In addition to this total body pyramid workout, try the more targeted ones:

Total Body Pyramid Workout

EQUIPMENT I USED:

  • A set of medium dumbbells (I’m using 10-lb weights)
  • A kettlebell – whatever weight you normally swing (I’m using a 20-lb kettlebell because it’s all I have, but should have gone heavier)

This total body pyramid workout is structured like a game of Simon or Bop It. Each round, we add on an exercise, building up to six exercises in the final, longest round. Exercises are done for 35 seconds. Rest is for 30 seconds. Here’s what it looks like:

Exercise 1
Rest
Exercise 1 + Exercise 2
Rest
Exercise 1 + Exercise 2 + Exercise 3
… and so on up to six.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two warm ups on my channel:

Total Body Pyramid Workout - 15-minute total body pyramid workout with video included! #pyramidworkout #totalbodyworkout #athomeworkout #workout #fitness

Workout Breakdown

See times in above video for a preview of the exercises and how to modify.

  • Squat Thrust x2 (2:01)
  • High Pull – Squat Jump (3:09)
  • Front Lunge to Torso Twist (4:48)
  • Kettlebell Swings (7:03)
  • Breakdancer Kick-throughs (9:55)
  • Burpees (13:21)

I’ve gotten some comments on YouTube and Instagram from people who went up and down the pyramid. If you’re looking for a longer workout, give that a go! Once you reach the sequence of six exercises, you’d then work your way back down the pyramid (5, 4, 3, 2, 1). I’m out of breath just thinking about it … 😉

I’m done with pyramid workouts for a while, so let me know in the comments if you have requests for the next workout structure!

xo Nicole

Core Pyramid Workout

Core Pyramid Workout - Each round, you'll add on a core exercise, up to a sequence of six. Video included! #coreworkout #workout #fitness #workoutpyramid

This core pyramid workout is the third in a series of four. Check out my lower body pyramid workout and upper body pyramid workout for the same structure, just focusing on different muscle groups. Fourth and final workout in this series will be total body.

This is also my dog’s YouTube debut. 😉 I adopted Pickles about a month ago and am absolutely in love! She’ll be chilling in the background of this workout, so don’t mind the messy couch.

Core Pyramid Workout

EQUIPMENT I USED:

  • A medium – heavy weight (I’m using a 20 lb kettlebell, but dumbbell/med ball works, too!)

This core pyramid workout is structured like a game of Simon or Bop It. Each round, we add on an exercise, building up to six exercises in the final, longest round. Exercises are done for 35 seconds. Rest is for 30 seconds. Here’s what it looks like:

Exercise 1
Rest
Exercise 1 + Exercise 2
Rest
Exercise 1 + Exercise 2 + Exercise 3
… and so on up to six.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two warm ups on my channel:

Core Pyramid Workout - Each round, you'll add on a core exercise, up to a sequence of six. Video included! #coreworkout #workout #fitness #workoutpyramid

Workout Breakdown

See times in above video for a preview of the exercises and how to modify.

  • Russian Twists (2:09)
  • V-Up ‘n Overs (3:24)
  • Side Plank Thread the Needle Pikes (5:05)
  • Rolling Crunches (7:19)
  • Slow Mountain Climbers (10:10)
  • Forearm Plank Jacks (13:39)

xo Nicole