20-Minute Higher Physique Pyramid Exercise



Able to work your higher physique? At the moment I’ve a time-saving exercise that can shred your again, chest, arms and core!

Pyramids are a particular sort of timing sequence the place we give attention to one transfer at a time, and repeat it at timed intervals that go up after which down in size.

It’s a extremely common exercise format that will get requested on a regular basis in Rock Your Life, my on-line dwelling exercise studio and girls’s health neighborhood.

I invite you to point out up with intention by focusing in your type, your objectives and WHY you might be right here – and to maintain that on the forefront of your thoughts all through the exercise.

And keep in mind, what you do outdoors of your exercises is what really makes them efficient. Want a refresher on the 4 Pillars of Well being? At the moment is a good time to verify in with your self on them, and ensure they’re all getting equal precedence in your life as finest you’ll be able to.

Whenever you begin to get drained or need to surrender, keep in mind what I at all times say, it’s all or one thing, not all or nothing.

Seize some gadgets for resistance – like water bottles, laundry jugs or dumbbells, and an elevated floor and be part of me for this superior exercise!



Did you take pleasure in this exercise? Then you’ll LOVE the Warrior Girl Problem inside Rock Your Life! The Warrior Girl problem is designed to strengthen your whole physique with an added give attention to  endurance and adaptability. In case you are on the lookout for a sculpted physique, core work and cardio you’ll love this one!

Higher Physique Pyramids

Click on to broaden and see all exercise transfer descriptions

Tools: Weighted Objects (water bottles, dumbbells, family objects), Elevated Floor
Format: Spherical 1: 15 seconds | Spherical 2: 30 seconds | Spherical 3: 45 seconds | Spherical 4: 30 seconds | Spherical 5: 15 seconds. Resting 15 seconds between every motion.

Pyramid 1

Transfer 1: Reverse Lunge with Bicep Curl

  • Start standing along with your core engaged, chest upright and holding a weight in your fingers at chest stage.
  • Step your proper foot again behind you and start bending your again knee till it practically touches the bottom in a 90 diploma angle (guarantee your knee will not be taking pictures out over your toe and preserve an upright chest).
  • As you descend, carry out a bicep curl with the alternative arm by curling the burden as much as your shoulder whereas contracting your biceps.
  • Reverse the curl as you energy via your entrance heel to return standing and convey your again foot to your beginning place to return right into a squat.
  • Return to standing and repeat a reverse lunge along with your left leg and proper arm.
  • MOD: Maintain onto a chair or wall to assist stabilize.

Bonus Transfer: Squat to Upright Row

  • Start standing along with your toes wider than hip distance, permitting your toes to end up naturally.
  • Maintain your weighted objects in your fingers, arms hanging straight down in entrance of you along with your shoulders again and all the way down to counter stability the weights pulling you ahead.
  • Ship your hips again behind you along with your core engaged, holding your chest up tall (don’t bend ahead), weight again in your heels and knees monitoring in step with your toes.
  • Drive via your heels and squeeze your glutes and as you energy again to standing, draw your weighted objects up towards your chin, main along with your elbows. Discover the muscle tissue working between your shoulder blades.
  • Decrease your weight and repeat your squat to upright row.

Pyramid 2

Transfer 1: Ball (or Pillow) Go Throughs

  • Lie in your again along with your core engaged and your pillow or train ball between your toes.
  • Together with your decrease again pressed barely into the mat and your legs bent or straight, deliver your legs and arms collectively to switch the pillow into your fingers.
  • Lengthen your physique out by bringing your arms overhead and your legs straight out, all whereas holding your decrease again urgent into the mat.
  • Reverse that motion by bringing your legs and arms again collectively to switch the pillow again to your toes.
  • Repeat this motion forwards and backwards.
  • MOD: Maintain your knees bent all through this motion.

Bonus Transfer: Bridge Carry Maintain with Chest Press

  • Begin mendacity on the bottom along with your knees bent, toes on the bottom, and blueberry backbone activated along with your weights straight over your chest whereas bracing your core.
  • Urgent into the bottom along with your heels, drive your hips to the ceiling and squeeze your glutes on the prime and maintain.
  • Bend your elbows and decrease the weights till your arms faucet the bottom after which press the weights again as much as return to your beginning place and repeat for the allotted reps whereas your hips stay lifted.

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Pyramid 3

Transfer 1: Push-Ups

  • Start in a tall plank place, along with your fingers stacked under your shoulders and your core engaged.
  • Decrease your self towards the mat by bending your elbows, holding your shoulders away out of your ears and your elbows taking pictures again behind you. Maintain your gaze about 6 inches in entrance of you slightly than
  • trying up or down, to take care of a impartial backbone.
  • Retaining your core engaged and your shoulders away out of your ears, powerfully press again up and away from the ground or elevated floor to return to your beginning place.
  • MOD: Carry out this on an elevated floor or from the ground and drop to a kneeling place on your push ups.
  • Take a look at my Push-up Development Tutorial for recommendations on perfecting type and constructing power!

Bonus Transfer: Superwoman lifts

  • Start mendacity in your abdomen along with your legs and arms prolonged.
  • Carry your legs and arms off the mat collectively, utilizing your decrease again and glute power.
  • Maintain this place for the allotted time specializing in holding your shoulders down and your arms lifted.
  • MOD: Start by isolating your higher physique solely, leaving your legs on the mat for stability. Carry out a number of higher physique remoted lifts. Then carry out a number of decrease physique remoted lifts. Work on remoted higher and decrease physique lifts till you’re feeling comfy placing them collectively.

Pyramid 4

Transfer 1: Triceps Kickbacks

  • Stand along with your core engaged, chest up and a weight in your proper hand.
  • Hinge ahead on the hips and place your free hand on the floor in entrance of you to assist help you, roll your shoulder blades down and again so that they’re not rounding ahead, permit your dumbbells to hold beneath your chest and preserve your gaze impartial.
  • Pull the burden to your sides, holding your elbows near the physique and squeezing your again muscle tissue such as you’re pinching the bottom of your shoulder blades collectively.
  • Whereas on this row place carry out a tricep kickback by kicking your arms straight again and contracting your triceps.
  • Return to your row place with management, and repeat

Bonus Transfer: Standing Cross Physique Crunch

  • Start standing up tall along with your core engaged and holding onto one thing to assist stability.
  • Drive your proper knee up and throughout your midline, rotating your torso as you deliver your left elbow to satisfy your knee.
  • Return to standing and repeat all reps on one facet after which swap sides for the subsequent spherical.

Finisher

Cross Physique Climbers (90 Seconds)

  • Start in a tall plank place along with your shoulders stacked over your fingers, core engaged, and again flat.
  • Retaining your hips down, run your knees into your chest by driving your knee towards your reverse elbow and again out, one by one.
  • MOD: Do that transfer on an elevated floor by putting your hand on the sting of a sofa or desk

Superior job, Rockstar – I’m pleased with you for giving it your all!

Depart me a remark under and let me know the way you’re feeling, the place you probably did this exercise, and anything you’d wish to share!


Take a look at these progress photographs from Kamilla, a Rock Your Life member who has had superb, sustainable outcomes over the previous 3 years from having a supportive neighborhood, and constant entry to exercise courses and problem applications.

“I simply took a take a look at my general destination-less journey over 3 years yesterday and did new facet by facet comparisons from 3 years in the past to this 12 months. I owe it ALL to Betty Rocker. My muse, my voice of positivity, kindness and purpose in my most tough moments of dedication. All or one thing women, not all or nothing. Bree, with out your sluggish, mild, form methods of eliciting sustainable habits change that’s pushed from the within out, I’d not be who I’m right now.”

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The put up 20-Minute Higher Physique Pyramid Exercise appeared first on The Betty Rocker.

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