30-minute PYRAMID STYLE Full Body Strength Training 

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We are training with pyramids for a full-body blast!! We have 6 pyramid rounds to build muscle and endurance! This workout will target the upper body and lower body! We are using several compound exercises to keep the intensity high!
Pyramid training is a great way to add variety and volume to your strength training routine and you'll only need dumbbells for this workout!
30 MINUTE FULL BODY PYRAMID STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5kg to 9kg When selecting a weight for this workout, you want to start light with the longer work time and increase weight as the work time decreases.
- EXERCISE MAT
OPTIONAL EQUIPMENT
EXERCISE BOX OR BENCH
STRUCTURE
ASCENDING TO DESCENDING PYRAMID STYLE
5 SETS
WORK: 50, 40, 30, 40, 50 SECONDS
REST: 15 & 30 SECONDS
EXERCISE LIST
- SQUAT TO NARROW PRESS
- ROMANIAN DEADLIFT TO ROW
- GLUTE BRIDGE WITH PULLOVER - I am doing hip thrusts on a bench with pull over because I need the extra elevation
- NARROW CHEST PRESS TO CHEST PRESS - I do this on my bench but it can be done on the mat.
- GOBELT TO REVERSE LUNGES
- SUMO SQUAT AND CURL
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch! 👉 • POST-WORKOUT STRETCH f...
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.