Pyramid training for a full body workout… and the timed format of pyramid sets means it is guaranteed that this workout will pass quite quickly yet be very intense at points especially when we reach the 1 minute mark per exercise!

For this full body workout you will need a pair of dumbbells, your mat, a yoga block and a chair!

The dumbbells I am using for your reference are 10kg throughout!

The timer will be on for each pyramid set as follows (in seconds):

20 work
20 rest
40 work
20 rest
60 work
20 rest
40 work
20 rest
20 work
20 rest!

CLEAN TO SQUAT

LATERAL PARTIALS

HEEL ELEVATED 1 1/2 REPS

X1 ARM SHOULDER PRESS (same side)

X1 ARM SHOULDER PRESS (switch side)

FWD LEAN BULGARIAN LUNGE (same side)

FWD LEAN BULGARIAN LUNGE (switch)

DIAMOND PRESS

FINISHER!

100 x RENEGADE ROWS:

25 x SINGLE SIDE!

25 x OPPOSITE SIDE

50 x ALTERNATING!*

• yoga block can be placed on back as an option!

For me, I found this finisher one of the most challenging so far! The Renegade Row involves much more than just the back… core and lower strength, stability, support, and control!

But take your time! 100 reps can be split up as you prefer!

The yoga block is an option to test just how little you can resist movement at the hips… harder than it looks! Of course some movement is inevitable but the point is to ‘try’ to resist it!

Have fun and smash it!! I know you will!

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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases