Total Body Pyramid Workout (15 Mins)

Total Body Pyramid Workout - 15-minute total body pyramid workout with video included! #pyramidworkout #totalbodyworkout #athomeworkout #workout #fitness

I’ve got the fourth and final 15-minute pyramid workout in the series for you today! In addition to this total body pyramid workout, try the more targeted ones:

Total Body Pyramid Workout


  • A set of medium dumbbells (I’m using 10-lb weights)
  • A kettlebell – whatever weight you normally swing (I’m using a 20-lb kettlebell because it’s all I have, but should have gone heavier)

This total body pyramid workout is structured like a game of Simon or Bop It. Each round, we add on an exercise, building up to six exercises in the final, longest round. Exercises are done for 35 seconds. Rest is for 30 seconds. Here’s what it looks like:

Exercise 1
Exercise 1 + Exercise 2
Exercise 1 + Exercise 2 + Exercise 3
… and so on up to six.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two warm ups on my channel:

Total Body Pyramid Workout - 15-minute total body pyramid workout with video included! #pyramidworkout #totalbodyworkout #athomeworkout #workout #fitness

Workout Breakdown

See times in above video for a preview of the exercises and how to modify.

  • Squat Thrust x2 (2:01)
  • High Pull – Squat Jump (3:09)
  • Front Lunge to Torso Twist (4:48)
  • Kettlebell Swings (7:03)
  • Breakdancer Kick-throughs (9:55)
  • Burpees (13:21)

I’ve gotten some comments on YouTube and Instagram from people who went up and down the pyramid. If you’re looking for a longer workout, give that a go! Once you reach the sequence of six exercises, you’d then work your way back down the pyramid (5, 4, 3, 2, 1). I’m out of breath just thinking about it … 😉

I’m done with pyramid workouts for a while, so let me know in the comments if you have requests for the next workout structure!

xo Nicole

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