Welcome to my 30-minute live stream full body strength group workout. In this workout me and 7 of my beloved group fitness students work in a pyramid format. 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.

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Equipment

Water bottle
Mat

Before You Begin

Following a warmup, this workout is is made up of 11 rounds. Round 1 starts with 30 seconds of work and 30 seconds of work is added to every round up to Round 6. 30 seconds of work is eliminated each round for Rounds 7-11. The purpose of the workout is to build strength and endurance in a fun easy-to-follow pyramid design. We used dumbbells ranging from 3 lb (1.4 kg) to 10 lb (4.5 kg).

Workout Video:

Workout Breakdown:

There are 11 rounds in this workout. Each exercise within the rounds are 30 seconds and the exercises are performed back-to-back without rest. Rest 30 seconds between rounds.

Format

Round 1: Exercise A
Round 2: Exercises B, A
Round 3: Exercises C, B, A
Round 4: Exercises D, C, B, A
Round 5: Exercises E, D, C, B, A
Round 6: Exercises F, E, D, C, B, A
Round 7: Exercises F, E, D, C, B
Round 8: Exercises F, E, D, C
Round 9: Exercises F, E, D
Round 10: Exercises F, E
Round 11: Exercise F

Exercises

A = Suitcase Squat + Overhead Press
B = Inverted Row + Upward Fly
C = High March
D = Front Lunge + Lateral Raise
E = Pivot Punch
F = Side Lunge + Heel Raise