Welcome to my 20-minute full body pyramid workout including compound strength with dumbbells exercises performed in a fun design. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

Please subscribe to my YouTube channel. Having subscribers encourages YouTube to recommend my videos to others. Thanks!

Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Before You Begin

Following a warmup, this workout is made up of 5 unique compound movement exercises performed in a linear pyramid design, starting with one and building up to the maximum of five, then reducing back down to one. The purpose of the workout is to get a full body challenge in a fun, motivating workout design. I used 10 lb (4.5 kg) weights.

Workout Video:

Workout Breakdown:

There are 5 exercises in this workout. Perform each exercise for 30 seconds, adding on in a layering “pyramid” design as outlined below, where x = 30 seconds rest:

1 + x
1 + 2 + x
1 + 2 + 3 + x
1 + 2 + 3 + 4 + x
1 + 2 + 3 + 4 + 5 + x
2 + 3 + 4 + 5 + x
3 + 4 + 5 + x
4 + 5 + x
5