Weekend Warrior Full Body Pyramid

Ok, so we’re gonna keep tonight short. Hard, but short. Our goal is to get the pyramid completed in less than 15 minutes. That’s right. LESS than 15 minutes. This workout is deceivingly hard. I want you to give it all you’ve got.

What you need:

  • set of medium weights (3-4 for beginners, 5-8 for intermediate, 8+ for advanced)
  • a mat
  • water
  • clock or stopwatch

First, the warm up:IMG_1133
– 25 High Knees
– 50 Butt Kicks
– 75 Jumping Jacks
– 50 Butt Kicks
– 25 High Knees

Now let’s GO!

You’re doing the below pyramid as QUICKLY as you can. Mark your time when you’re done!

10 – One Legged Burpee Push-Ups (5 on one leg, 5 on the other)
15 – One Arm Tricep Press Ups (do 15 on each arm)
20 – Row Push-Ups*
30 – Deep Mountain Climbers
40 – Donkey Kicks
30 – Deep Mountain Climbers
20 – Row Push-Ups*
15 – One Arm Tricep Press Ups (do 15 on each arm)
10 – One Legged Burpee Push-Ups

* = weights!

You’re DONE! That’s it! Post your time when you’re finished.

Need descriptions of the exercises? Here you go:

One Legged Burpee Push-Ups: It’s your standard burpee push-ups, guys. You just do it on one leg for 5 reps, then switch to the other leg for the remaining 5 reps. Not sure what a burpee is? Must be your first workout with me! Click HERE and then scroll to exercise #10.

One Arm Tricep Press Ups: Here’s a link to what these are: just scroll to One Arm Press Ups once you get to this page. You’re doing 15 on each arm. If you can’t do them on one arm, use both arms but double the reps. 🙂

Row Push-Ups: Get in push-up position with a set of weights in your hands. Row one arm at a time (imagine pulling an arrow back in a bow – that’s the “row” position), keeping your body as level as possible without twisting at the hips or ankles. Return to plank. Row the other arm. Now do one full push-up. Repeat!

Deep Mountain Climbers: Just like regular mountain climbers, but you’re going to try to get each foot as CLOSE to your hands as possible. Your right foot should be aiming for your right hand and your left foot should be aiming for your left hand.

Donkey Kicks: One of your FAVES! You only have 40, so hang in there. Not sure how to do ’em? Click HERE then scroll down to the description of exercise #7.

About Robes

I am a child of God, a wife, a mother to Isaiah and Hitch, a stepmom to Alexis, a sister and a friend. I get to give back to others every day for my "job". In my spare time, I also happen to teach a bunch of crazy classes at Ponte Vedra Fitness, and this blog was mostly set up for my Gym Crazies who are not facebook but still wanted access to all my workouts! So... let's have "fun". :)
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One Response to Weekend Warrior Full Body Pyramid

  1. Mr. & Mrs. Rose says:

    What a killer workout. Definitely had to modify and no weights yet. I’ll get there soon. Did this in 15 mins and 29 secs. The warm up was a killer to for me.

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