Workout of the week: 25-min pyramid full-body workout

ALL LEVELS / pyramid full-body workout / 25 minutes

Equipment: Incline chest press machine, barbell, kettlebell & gym mat

Think about pyramids. These ancient marvels have stood the test of time, enduring centuries of weather, war, and the elements. Their strength and stability are a testament to the power of solid foundations.

You’ll never be as strong as a pyramid, but this pyramid full-body workout will help you build solid foundations. It features 4 exercises, with 3 of them forming the core of this workout. You’ll complete 9 rounds, each with a predefined number of reps: 5, 10, 15, 20, 25, 20, 15, 10, and 5. After each round, you’ll perform 50 reps of the 4th exercise. Feel free to take as many breaks as needed. In total, this workout will take just 25 minutes to complete.

Incline chest press
Barbell hip thrust
Kettlebell swings
Kettlebell ab twist

Ready? Let’s build this pyramid!

WORKOUT SETUP

First 3 exercises – 5, 10, 15, 20, 25, 20, 15, 10 and 5 reps
9 rounds
At the end of each round, 50 reps of the 4th exercise
Rest when needed
25 minutes
Equipment: Incline chest press machine, barbell, kettlebell & gym mat

WORKOUT EXERCISE LIST

9 rounds

1 – INCLINE CHEST PRESS

5, 10, 15, 20, 25, 20, 15, 10, 5 reps

Lean back and press your feet actively onto the floor.
Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.
Engage your core and press forward and up with as much as possible.
Make sure your back stays in contact with the cushion behind you.
Repeat.

2 – BARBELL HIP THRUST

5, 10, 15, 20, 25, 20, 15, 10, 5 reps

Place a loaded barbell next to and parallel to a bench.
Slide your legs under the barbell. Sit on the floor with your back against the side of a bench. The barbell should be over your hips.
Grasp the barbell at each side. This is your starting position.
Bend your knees and place your feet flat on the floor, approximately shoulder-width apart.
Keeping your torso rigid, exhale as you raise the barbell by extending your hips until they are fully extended.
Hold for a count of two and squeeze your glutes.
Inhale as you lower the barbell by flexing your hips. Do not allow the barbell to touch the floor. Repeat.

3 – KETTLEBELL SWINGS

5, 10, 15, 20, 25, 20, 15, 10, 5 reps

Hold the kettlebell with both hands.
Hinge the hips to initiate the swing movement.
Rapidly drive hip extension to swing the kettlebell upwards.
Control your swing descent with a hip hinge by swinging the kettlebell between your legs.
Repeat.

4 – KETTLEBELL AB TWIST

5, 10, 15, 20, 25, 20, 15, 10, 5 reps

Find a soft ground, preferably a mat and grab a kettlebell or dumbbell with an adequate weight.
Place your glutes on the floor and lift your feet in the air.
Now grab the kettlebell as indicated in the video below.
Slowly start twisting the kettlebell until you can feel a slight stretch on the opposite core side.
Hold for a brief second and turn to the other side.
Repeat.