I don’t think it’s any secret at this point that I love strength training. I, personally, think strength training should be the foundation of everyone’s workout routine, whether your goal is weight loss, muscle gain, or pretty much anything else. Sometimes, though, it’s fun to shake things up a little bit. When I’m in the mood to do something more cardio-focused (which happens like, six times per year), I like to do workouts like this kettlebell pyramid workout.
Pyramid workouts go by super quickly — like less than 10 minutes. They’re high-intensity, though, and definitely get your heart rate up.
If you have a bit more time or want to take this workout down a notch, you could always do it as a regular circuit workout and perform 3-4 rounds of 8-10 reps of each exercise.
You also don’t need a kettlebell at all if you don’t have one — just swap out the kettlebell exercises with the bodyweight options I’ve included. It’s easy to adapt this workout to fit any fitness level and workout preference. Let’s get into it!
I forgot to record the warm-up for this workout — I know, my bad. To get ready for this one, do the following exercises 2 times through, one after the other:
- Bodyweight Squats
- Bodyweight Hip Hinges
- Prone Cobras
This workout consists of the following exercises:
- Goblet squats — can be replaced with regular bodyweight squats
- Offset push-ups — can be replaced with regular push-ups with hands on the floor
- Kettlebell swings — can be replaced with single-leg toe touches or bodyweight hip hinges
- Kettlebell mountain climbers — can be replaced with regular mountain climbers with hands on the floor
- Suitcase split squats — can be replaced with bodyweight split squats
Once you’ve done the warm-up, it’s time to get into the workout. For this workout, you’re going to do 2 reps of each exercise, back-to-back. Once you’ve finished the last exercise, go back to the beginning and do 4 reps of each one. Then do 6, then 8, then 10.
Once you’ve done 10 reps, rest for 1-2 minutes or until you feel ready to start moving again.
Now, start with 10 reps of each exercise. Then, perform 8, then 6, then 4, then 2.
I love this workout because it’s deceptively challenging. When you’re doing two reps of each exercise, you’re thinking “seriously, this is it? How am I going to get a good workout in like this?” Then you get up to 8 and 10 reps and you’re thinking “are you kidding me? How am I going to survive while doing a workout like this?” 😈
Kettlebell Pyramid Workout Video Breakdown
If you’re not sure how to do any of the exercises in this kettlebell pyramid workout, here’s a video demonstrating each of them.
If you give this workout a try, please leave a comment down below and let me know how it goes!