PYRAMID HIIT for the next 30 minutes! A combination of lighter dumbbells and bodyweight to get that heartrate up, you being challenged the entire time and the whole body feeling alive!

This is a pyramid format but each type of pyramid may differ… for example, the intensity on the muscles might increase with each set before reducing or the pace may increase!

For this super fun workout you will need a pair of dumbbells and your mat!

The dumbbells I am using for your reference are 6kg each!
The timer will be on for 30 seconds each exercise with 15 seconds rest inbetween!

CHEST TO FLOOR BURPEES
PUSH UP BURPEES
PUSH UPS
PUSH UP BURPEES
CHEST TO FLOOR BURPEES

PLANK TO SQUAT
ALTERNATING DUMBBELL BURPEE
x2 DUMBBELL BURPEE
ALTERNATING DUMBBELL BURPEE
PLANK TO SQUAT

STATIC LUNGE
REAR STEP LUNGE (same side)
STATIC LUNGE JUMPS (same side)
REAR STEP LUNGE (same side)
STATIC LUNGE (same side)

STATIC LUNGE (switch side!)
REAR STEP LUNGE (same side)
STATIC LUNGE JUMPS (same side)
REAR STEP LUNGE (same side)
STATIC LUNGE (same side)

ROTATION MOUNTAIN CLIMBERS
PLANK TO TUCK
1/4 BURPEE!
PLANK TO TUCK
ROTATION MOUNTAIN CLIMBERS
CLOSE SQUAT
SUITCASE SQUAT TO LATERAL RAISE
PARTIAL LATERAL RAISES!
SUITCASE SQUAT TO LATERAL RAISE
CLOSE SQUAT

ALTERNATING HAND TO FOOT HOVER
TUCK CRUNCH TO HOLLOW
TOE REACH TO HOLLOW
TUCK CRUNCH TO HOLLOW
ALTERNATING HAND TO FOOT HOVER

1/2 REP SQUATS
SQUAT……. THEN PRESS!
SQUAT TO PRESS
SQUAT……. THEN PRESS!
1/2 REP SQUATS

Remember HIIT is all about how much you push it!! The weight is lighter, the emphasis is on you to MAKE it challenging! After every single HIIT workout, I couldn’t do another 5 minutes at the same intensity! Hence why I only do HIIT once per week! And whatever pace challenges you is the perfect pace!

What a session to celebrate the pyramid training week! Well done to everyone of you!! It’s been a rollercoaster!

Cx

Always ensure you warm up before any workout. Here’s my Dedicated Cardio & HIIT Warm Up Routine: https://youtu.be/4Q5JRHEoxcM

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Here’s today’s optional add-on: https://youtu.be/5i8y-_cbwgw

The Pyramid Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWQFmSeAW8M2p5jaM6R5QXn

My FREE 10 Week Workout Programs

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EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ
EPIC Heat: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUcupe9O1IKpC_GhHuHW96r

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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