Equipment: weighted objects, optional elevated surface
Pyramid Format: Round 1: 15 seconds | Round 2: 30 seconds | Round 3: 45 seconds | Round 4: 30 seconds | Round 5: 15 seconds. Resting 15 seconds between each movement with an optional bonus move.

Pyramid 1

Bulgarian Split Squat

• Begin standing, a weighted object in each hand and with one foot on an elevated surface behind you, your feet hip width distance and spaced far apart enough for a good lunge position.
• Find your optimal foot positioning by sitting on the edge of your elevated surface so that the edge is right where your butt meets your thigh. Extend the working leg out straight; wherever your foot lands is where you should place it during this split squat.
• Lower yourself down with control by bending your knees to the depth that is comfortable for you (ensure that your front knee isn’t buckling in or bowing out).
• As you stand up, drive through your front heel and come to standing.
• Repeat for the duration of the round and switch sides on the next one.
• MOD: Perform this exercise body weight only, placing your hand against a wall for balance, or performing regular forward lunges on your mat

Rest: Calf Raises

• Stand with your feet hip distance apart, core braced, chest up, shoulders back and down (as if they were against a wall), and a weighted object in each hand at your shoulders or by your sides.
• Lift your heels off of the mat as high as you can with control, then slowly lower them back down (be mindful that you’re not shifting your weight side to side or leaning forward).
• Repeat for allotted time.
• MOD: Remove the weighted objects and complete this move with bodyweight only.

Pyramid 2

Squat to Single Arm Back Pull Row

• Begin standing with feet hip distance apart, core braced, chest upright and with one weight in each hand.
• Send your hips back as you come into a squat, bracing your core and keeping your chest up, allowing your knees to track in line with your toes.
• Drive through your heels, squeezing your glutes to come back to standing.
• Leading with your elbow, use your upper back and lats to pull the weighted objects, one at a time, up and back as though you are starting a lawn mower.
• Lower the weights with control and repeat this sequence for the allotted time.
• MOD: Use an elevated surface behind you as you squat to guide your squat form.

Rest: Jack Press

• Begin standing with your feet together and core braced. Hold your weighted objects in your hands, arms in a goalpost position and shoulders back and down (as if you are standing against a wall).
• Jump your feet out wide as you press the weights towards the sky with arms in full extension. Keep your elbows back and your chest open.
• Jump your feet back together, bringing your arms back to the starting position, and repeat for allotted time.
• MOD: Remove weighted objects and/or make this move low impact by removing the jump and alternating stepping each foot out and back in.

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Pyramid 3

Biceps and Triceps Variations

• Bicep Curls
  
  • Standing and holding weights wiith palms facing forward, a braced core and shoulders back and down (as if they were against a wall), bend at the elbows to curl the weights up to shoulder height.
  • With control, lower the weights to the starting position. Be mindful that you’re keeping your elbows in at your ribcage for the duration of the curl.
  • Repeat for allotted time.
• Hammer Curls
  
  • Begin standing with weighted objects in both hands and palms facing your sides.
  • With a braced core and shoulders back and down (as if they were against a wall), bend your arms at the elbows to curl the weights up to shoulder height.
  • With control, lower the weights back to the starting position. Be mindful that you’re keeping your elbows stationary at your ribcage for the duration of the curl.
  • Repeat for allotted time.
• 45 Degree Curls
  • Begin standing with weighted objects in both hands and palms facing away from you.
  • With a braced core and shoulders back and down (as if they were against a wall), outwardly rotate your forearms about 45 degrees and bend at the elbows to curl the weights up to shoulder height.
  • With control, lower the weights to the starting position. Be mindful that you’re keeping your elbows stationary at your ribcage for the duration of the curl.
  • Repeat for allotted time..
• Tricep Kickbacks
  • Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
  • Hinge forward at the hips at a 45 degree angle with your body with a flat back, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
  • Draw your elbows up and back beside your ribcage and perform tricep kickback by kicking your arms straight back, rotating your palms towards the ceiling, and contracting your triceps.
  • Keep your elbows beside your ribcage as you bend your arms and repeat the kickback from a hinged position for allotted time.
• Overhead Tricep Extension
  • Begin in a standing position with core braced and shoulders back and down (as if they were against a wall).
  • Hold one weighted object overhead with both hands (or two lighter weighted objects in both hands) so that your arms are straight overhead.
  • Slowly lower the weight behind your head by bending your elbows, being mindful of not letting the elbows flare out too much.
  • Once your forearms move beyond parallel to the floor, bring the weight back up to the starting position and repeat.
  • Your upper arms should remain in place throughout the movement so that your elbows aren’t moving too far forward or backward.
  • Repeat for allotted time.

Rest: Skaters

• Begin standing tall with your core braced and chest upright.
• Step your right foot back behind you and over to the left as your left knee bends (your right knee will line up behind your left heel).
• Bend both knees to lower down into your lunge position, ensuring that your chest remains upright and your front knee does not shoot out over your toe.
• Drive through your front heel and laterally hop to the other side to softly land on the ball of your right foot and repeat the curtsy on the other leg. Alternate back and forth.
• MOD: Take the jump out of the move and make it low impact by alternating curtsy lunges or reverse lunges.

Pyramid 4

Sumo Squat to Press

• Begin by standing with your feet wider than hip distance, allowing your feet to turn out naturally, holding a weighted object in each hand at your shoulders.
• Brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• As you drive through your heels, squeezing your glutes to power back to standing, press the weights straight up overhead with your palms still facing each other.
• Lower the weights back to starting position as you come back down into a sumo squat.
• Repeat for the allotted time.
• MOD: Use an elevated surface behind you as you squat to guide your squat form.

Rest: Side Kicks

• Begin by standing with your feet hip width distance, core braced, chest upright, and hands in a fighting stance.
• Lean slightly to the left, feeling stable and strong through the left leg, and powerfully kick your right leg straight out to the right side by first lifting the knee up and then driving through the heel, as if you were kicking a door shut.
• Plant you right foot back down and switch sides.
• Continue alternating sides for the allotted time.