This 15-minute lower body pyramid workout will challenge your legs and glutes. And you may notice a change of scenery—we moved! I still have a lot of decorating to do, so reserve your judgement of the apartment until I’m finished. 😉
In this workout, I’m wearing LNDR leggings from Legit Activewear. Use the code NICOLE15 at Legit to get 15% off your first purchase! They’re online and located in Chestnut Hill for any local readers.
Lower Body Pyramid Workout
EQUIPMENT I USED
- Resistance band loop – The heavier the resistance, the harder. You won’t need a huge range of motion for any of the exercises, so I’d recommend a medium to heavy weight.
- Set of medium-heavy weights – Try to go slightly heavier than what you’d consider “medium.” I’m using a pair of 10 lb weights because it’s all I have on hand in my apartment, but if available, I would have gone a little higher (15 lbs). Option to have two sets on hand so you can go heavy for the deadlifts and clamshell lifts and a little lighter for the others.
This 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:
- 5-Min Warm Up
- 7-Min Gentle Warm Up (no jumping)
Workout Breakdown
See times in the above video (next to each exercise name below) for a preview of the move and how to modify it).
- Squat with Pulse (2:15)
- Lateral Step x2 + Squat Jump (3:16)
- Clamshell Hip Lift (4:57) – alternate side each round
- Donkey Hop x2 + Kick (7:13)
- SL Deadlift to Back Lunge (10:04) – alternate side each round
- Star Jacks (13:32)
If you like this lower body pyramid workout, I have a few from the archives using this same structure. No videos to go along with them (yet), but they’re still great!
- Stacked Pyramid Workout (lower body)
- Stacked Pyramid Workout (upper body)
- Stacked Pyramid Workout (core)
Next week I’ll have one focused on upper body, then core, then total body.
xo Nicole
Speak Your Mind