Sometimes you can’t make it to the gym. Or you’re away from home. Or you’re short on time. For those times try this fast, FUN 5 exercise full body pyramid workout! No matter how much time you have, this is the one for you! Read on for the breakdown of each exercise + how to customize the length.
How this full body pyramid workout came about
I put together this quick workout one morning when I knew I wouldn’t be teaching and I wanted to get a workout in.
I had just 25 minutes before I needed to hop in the shower and get my morning going, so I put in work and felt so great at the end! The workout was challenging. I loved how it could be easily adapted if I have more or less time. Here are the deets!
5 exercise full body pyramid workout
There are 5 exercises for each round.
This is a pyramid style workout, meaning you start with 1 repetition of the exercise, then go to the next exercise with 1 repetition.
The next round you have 2 repetitions of the exercise, then go to the next exercise with 2 repetitions as well. And so on until you get to 8 repetitions, then reverse it by reducing the repetitions from 7 to 6 to 5… until back to 1!
If you have a time constraint, say just 20 minutes, here’s how you make it work for you. Start the timer and after half the time (at 10 minutes) begin going back down on your pyramid. You will finish pretty close to your goal time and get the joy of ending with 1 rep!
Here is your 5 exercise full body pyramid workout!
The rounds work like this:
For round 1 start with 1 repetition of reverse lunge, plié squat jump, push up, side plank rotations and high to low plank.
For round 2 start with 2 repetitions of reverse lunges, 2 plié squat jumps, 2 push ups, 2 side plank rotations and 2 high to low planks.
For round 3 you continue the pattern but with 3 reps each. Continue that through 8 reps (or whatever number you pick to go to), then start the cycle reducing the number of reps from 7 down to 1.
Remember to warm up with dynamic movements for a few minutes first and ramp up the intensity as your body warms! Finish with a cool down/stretch for 5 minutes.
Let’s break down each exercise in your full body pyramid workout!
Start with you feet under your hips. Step a foot back into a lunge, then repeat on the other side. Both sides equal 1 repetition. Want to intensify your lunges? Hold a pair of dumbbells!
Plie squat jump
Start in a wide squat stance with your feet slightly angled out. Squat down as you reach your hands towards the ground (chest in a lifted position), then reach your hands up as your jump up.
Start in a plank position on your toes or knees, with your hands out wide. Lower your body by bending at your elbows until your shoulders and elbows are in line, then push your body back up.
Side plank rotations
Start in a plank position on toes or knees with hands under shoulders. Rotate your body by reaching one hand up towards the sky as your body turns your hips will be stacked one on top of the other. Return to plank and rotate the other direction. Both sides equal 1 repetition.
High to low plank
Start in a plank position on toes or knees with hands under shoulders. Lower down onto your elbows one at a time, then come back onto your hands, one hand at a time. That is one repetition.
Pin this workout to save for later!
Love pyramid workouts?
Try this 30 minute yoga dumbbell HIIT pyramid workout video too!
Do you have any go to workouts you bust out when you’re short on time? Which of these 5 exercises are you most excited to add in?
*Originally published in July 2018. Updated June 2020.*