Lower Body Workout & Cardio Blast Pyramid (45-Minutes)
Get ready to fire up your legs and build serious strength with this 45-minute Lower Body Pyramid Workout! We’re stacking 7 powerhouse lower body exercises with 3 bursts of standing cardio to sculpt, tone, and boost your endurance. As we move up and down the pyramid, you’ll push your muscles to the max, leaving you feeling stronger, energized, and accomplished by the end. Let’s do this and crush it together!
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🔥THE WORKOUT: 45-Minute Lower Body Strength & Cardio Blast Pyramid for Women (includes warm, cool down and stretch)
✅ EQUIPMENT:
Medium to Heavy Pair of Dumbbells (I used 15-20lbs)
💪🏽FITNESS LEVEL: ALL fitness levels are welcome! Modifications are provided.
🌟Workout Structure🌟
→4.5 minute warmup
→7 Exercises:
1. Weighted Alternating Squat Step Out
2 .Lateral Ladder Shuffle
3. Weighted Alternating Front Lunge
4. 3 Shuffle Lateral Jab Shuffle + Cross Body Pivot Jab
5. Weighted Stationary Low & Slow Alternating Lateral Lunge
6. 2 Jumping Jacks + 4 Count Speed bag (alternating sides)
7. Deadlift to Reverse Lunge (alternate legs)
🔺Build the Pyramid
1️⃣Round 1/Exercise 1 for 30 seconds of work- Weighted Alternating Squat Step Out
🔴Rest 30 seconds
2️⃣Round 2 for 1 minute total work: 2, 30-second back-to-back sets:
→30 seconds: Exercise 1-Weighted Alternating Squat Step Out
→30 seconds: Exercise 2- Lateral Ladder Shuffle
🔴Rest 30 seconds
3️⃣Round 3 for 1.5 minute total work: 3, 30-second back-to-back sets
→30 seconds: Exercise 1- Weighted Alternating Squat Step Out
→30 seconds: Exercise 2- Lateral Ladder Shuffle
→30 seconds: Exercise 3- Weighted Alternating Front Lunges
🔴Rest 30 seconds
→With the 4 additional exercises (4, 5, 6, 7) continue adding a new 30-second exercise to your pyramid, working for a total of 3.5 minutes.
→When you build your pyramid with 7 exercises, rest for 1 minute.
🔻Deconstruct your pyramid by starting at the top of your pyramid and repeating the 3.5 minute set (7, 6, 5, 4, 3, 2, 1)
🔴Rest 30
→Remove Exercise 1 and perform exercises 7-2 for 30 seconds each, for a total of 3 minutes of work
🔴Rest 30 seconds
→Repeat the pattern by eliminating the exercise at the bottom of the pyramid, reducing your total work each time and resting 30 seconds at the end of the work round.
→At end of workout, cool down and stretch for 5 minutes
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