30-Minute Intense Full Body Workout (Pyramid Stack-On | Strength + HIIT)

This is not your average 30-minute full body workout. We are stacking strength and cardio together and the intensity builds every single round. It's a true strength and cardio challenge. I hope you're ready. Grab your weights. And if you want all my free at-home workouts, make sure you hit subscribe to my channel. If you're looking for more structured workout programs to follow, you can find that inside the NML app, which is linked in the description below. All right team, we're coming at you with a 30-minute full body pyramid Holy bananas, I'm saying it before it even starts. If you've done a pyramid, you know it is a holy bananas workout. I'm Lindsey Bomgren of Nourish, Move, Love, and I'm joined by the amazing Caroline today.

Hello.

She'll be offering modifications. If you want to stay standing for the entire workout, follow along with Caroline. If you want to go up down, you're going to follow along with me. Good news is there is no burpees in this workout. I'll say that, no burpees, but it is still going to be intense. Okay, you've got 6 full body exercises and we are stacking them on. It's 30 seconds per exercise. And then there's a 30-second rest, but the work stacks. So you go 30 seconds on, 30 seconds off. Then you go 1 minute on, 30 seconds off, 1 minute and 30 seconds, all the way up to 3 minutes of consecutive work time. All you're going to need for this workout is dumbbells. I have anywhere from 20 to 25 pounds on set with me today. Grab whatever you want, get your water bottle full, get your sweat towel. We're going to need it today. It's going to be an intense full body workout pairing strength and cardio, but we're going to get ourselves nice and warmed up before we jump in.

Let's do it.

So let's do it. We're going to start from the ground up, starting with our feet. We're actually going to go for a 3-way. So you're going to roll to the outer edge of your foot. Then you're going to give me a calf raise. Then you're going to give me a tib raise. So outer edge of the foot, heels up and then toes up. So we're warming up the ankles, the calves and the tibialis starting from the ground up. Really important today, getting our base and then we're going to build up and work our way up. Nice work. Awesome job. Like I said, you're going to have the option to do a little bit of jumping today. So really important we warm up the calves, the ankles, and the feet. Nice. You're gonna do one more like this. One more, all the way to the outer edge of your foot. Lift the heels. Now lift the toes. Now take your hands to the back of your head. You're gonna give me a good morning. So you're pushing your hips back towards the wall behind you. Stand tall, soft bend in the knees. Think about stretching or lengthening through the hamstring, which is the back of your leg. All right. As you push those hips back, lengthen, stretch, and then push the ground away to stand tall. Give me two more just like it. Nice. Give me one more just like it. Awesome job. From here, arms come out to 90 degrees. You're gonna drop, lift, open, push up and down, palms down, all the way down, up, palms up, reach overhead, active pull down, right? Shoulder complex here, warming up that shoulder joint, rotating the palm, rotates the shoulder. It's a ball and socket joint. We wanna make sure it's rotating properly in that ball and socket joint. Nice. Do it again. Up, Nice, big right there. We're going to give me one more and we're going to drop into squats, but we're going to go side to side functional warmup. You're going to do side to side squats today. So let's warm up with that. So step right, then step left. Nice work. So you're driving up, ah, out of that hole. Think about each time you drop into that squat, think about sitting your tailbone down between your heels and then pushing the floor away with both feet to drive you up. I want a nice 90-degree 90-degree bend at the bottom, and I want a nice, good, full hip extension at the top. Warming up those legs. Can you get a little bit deeper with each squat? Pushing side to side. Nice. We're going to do the pyramid. You're going to start with 3 lower body exercises, 2 upper body exercises, 1 big power exercise. Nice. Give me 4.

Awesome job.

Give me 3. You got it. 2 and 1. Nice work. Lunge knee drive, step back right. So step back right, knee drive and switch. Step back left, knee drive and switch. Lunge, drive. Nice. Lunge, drive. Driving that knee up, activating that hip flexor. Core is tight. Think about dropping that back knee to the ground and then adding some power up. Power up, drop it down, power up. Nice work. Do it again. Drop it down, power up. One more each way. Down, up. From here, you're going right into high knees. Bring it up. High knees, high knees, high knees. Pull it up, pull it up, pull it up for 8. 7, 6, you got it, 5, 4, 3, 2, 1. Big inhale up, exhale forward fold. Hands are going to hit the mat, step back, find a high plank position. You can always drop to your knees in this plank. Shoulders stacked over wrists, core is tight, push back on your heels, pull up on your knees. Hold here, hold here. Take a wide base with your feet, add a row, elbow to hip, elbow to hip, plank and row for 8, 7, 6, you got it. 5, 4, 3, 2, 1. 2 push-ups, knees or toes down, up, down, up. Step right foot outside, right hand. Easy twist, easy twist. Gaze follows fingertips. Can you drop your elbow down towards the mat? Set it down. Switch it out. Opening the hips here. Left foot outside, left hand rotate. Gaze follows fingertips. Drop the elbow, open the hips. Nice work. Nice work. Step back. Do it again on the right. Do it again on the right. Right foot outside, right hand rotate. Nice. Drop that elbow. Step back. Do it again on the left. Do it again on the left. Here we go. Big reach and drop. Nice work. From here, step back, high plank, push back, down dog. Pedal out your heels. Knee bends, knee bends, knees hover, hips high, knees hover, hips high. 2 more knees hover, hips high. 1 more knees hover. Take the knees all the way to the mat. Cat cow, drop the belly, lift the chin, wag your tail. Nice work. Reverse it. Roll that spine up towards the ceiling. Find a nice flat back here. Take those knees nice and wide. We're gonna go into some frog rocks. We're gonna open those hips on your forearms. Little shift forward, little shift back, little shift forward and back. Opening up the hips, gonna give us a nice good squat right out of the gate for move number 1. Awesome job, guys. Nice. Finishing nice and strong here. We're gonna go up.— to a standing position, get a little bit jumpy, raise the heart rate a little bit and finish this warmup. One more push forward and back. Pull those knees in together. Get yourself up to a standing position. However you want to get there. Jumping jacks, jumping jacks, jack it. Jacks or taps, jacks or taps for 8, 7, 6, 5, 4, 3, 2, 1. Pogo bounce. So you're just jumping like you got a jump rope. Nice. Just jumping. Nice. Activating ankles, calves, adding some power, some intensity right here. Nice work. You've got 4, 3, 2, lateral bounds. Hit right, hit left for 8, 7. Finish your warm-up right here. 5, 4, 3, 2, 1. Are you warm, Caroline?

Yes.

She's warm. I'm warm. I hope you are warm. Grab a quick sip of water. We're going to jump into this pyramid workout. 6 moves, 30 seconds on, 30 seconds off. First move is just 30 seconds. Each move is just 30 seconds, but we stack it on. First round is 30 seconds. First move is that goblet side to side squat. Starting with one weight, rack it at the chest. If you have lighter weights, you can use two weights at your side. It's a side to side squat. Step right, together, step left, together. A side to side squat. That doesn't feel good for you, just go ahead and give me a standard squat. It's 30 seconds. We step right in 3, 2, let's go. Step right and up. Nice. You got a goblet squat out of the gate here. You can try and go heavier. Again, if you don't have access to heavy weights, go ahead, give me 2 weights, hold them at the side. You can always give me a standard squat versus a side to side. Nice. You're stepping out to the side, dropping tailbone between heels, holding the goblet weight. I want elbows between knees, chest up, elbows between knees. Push away from the ground to stand you tall, full hip extension at the top for 3, 2, recover, rest for 30 seconds. You're going to grab a second weight. You're going to do 30 seconds of the goblet squat into, right into grabbing a second weight, 30 seconds of deadlifts, crush oranges in your armpits. Stand tall, hinge, hinge, hinge, stand tall, hinge, hinge, hinge, stand tall. You got 3 exercises out of the gate, so get that second weight close. We go side to side squat right into a deadlift. 1 minute of work. It starts in 5. Step right in 3, 2. Let's go. Step right together, left. So we go 30 seconds right into 30 seconds. So 1 minute of consecutive work staying on the legs. This is your squat or your push exercise, knee dominant. And then we go into a hinge or a pull exercise, hip dominant. Giving you guys two of the best or staple. This is the base of all leg exercises. We go squats, we go deadlifts. Deadlifts in 3, 2, 1. Grab your second weight. Here we go right into it. Hinge at the hips, stand tall. Grabbing that second weight and keeping the weights close to the body. Hinge, hinge, hinge, hinge. I know this workout feels like it's going to move at a pace. You can slow it down for deadlifts. Softening the knees, dumbbells tight to the body, hinge at the hips. Nice work. Keep those weights tight. You're breaking in 5. Come on, 3, 2, 1. You can set those weights down. Now we're going to stack on goblet squat, deadlift. Move 3, you're going to drop the weights. If you're with me, you're giving me 30 seconds of lunge jumps. If you're with Caroline, she's going to show you a modification. Lunge jump is Switch, switch, switch, switch. 3 leg exercises. Squat, deadlift, lunge jump. Grab your weight, keep the other one close. We go goblet squat in 5, step right in 3, 2. Let's go, hit right, then left. The intensity starts to build. You have 1 minute and 30 seconds of consecutive work happening right now. Go heavy on these legs. It's 30 seconds of squats right into 30 seconds of deadlifts. Then we drop the weights and we add intensity right in the middle of this pyramid. Lunge jumps, you're going to be excited to drop those off at the end of this. I promise.

I'm just thinking about that. You're going to be wanting those to go gone.

Yes, 5 seconds in the squat, transition to deadlift in 3, 2, grab your weight, transition deadlift right into it. Hinge, hinge, hinge. Again, you don't have to Speed through the deadlift. I want a nice soft bend in the knees. I want dumbbells close to the body and then pressing the ground away with both feet to stand you tall. Just like in that squat pattern, full hip extension at the top. 10 seconds. You drop the weights, ski runs with Caroline, lunge jumps with me in 3, 2, drop them. Let's go. 30 seconds. Here we go. Switch, switch. Switch. Come on, you're working for that 30-second break. It comes after this. Yes, you can. This is your third leg exercise. We go into upper body next. You can do anything for 30 seconds. Yes, you can. Let's go. Final 10, 9, 8. You got this. 7, 6, stick with it. Whoo! Finish. 3, 2, rest. Rest. Holy bananas, that's going to get hard.

This is definitely going on the holy bananas list.

We're going to stack them. Squat, deadlift, lunge jump. After lunge jump, Caroline stays standing. I'm coming down here. I'm going curl press. I'm going to go heavy and alternate curl press. Kneeling takes out the legs. It's going to be harder. Standing is— slightly easier side to side squat. 3, 2, go. Here we go. So where it starts to stack, this is when it starts to get hard. 4 moves, 2 minutes of consecutive work. Take it at your pace, your tempo, right? The goal is that you keep working all 2 minutes. So don't burn out here. You don't have to crush this pace. Stick with a pace you can stick with. For all 30 seconds per exercise, you transition to deadlift in 5, 4, 3, 2. Grab that second weight, deadlift. Catch your breath here. Catch your breath here. You go lunge jumps next. This is where it gets spicy. Make sure you're using your breath in the deadlift. Soft bend in the knees, dumbbells tight, hinging at the hips. Standing tall by pushing the floor away. 10 seconds, you drop those weights. Lunge jumps, raise that heart rate. Here we go. We're raising the heart rate in 3, 2, set them down and jump.

Let's go.

Here we go. 30 seconds. Push it. This is where you gonna push it. Okay? This is where you push the pace. Heart rate's gonna come down with the curl press, kneeling or standing curl press is That's where we go. Push. Yes, you can. What would it look like if I said 10, 9, 8, finish. Grab your weights in 4, 3, 2, grab them. Holy bananas. Curl press. I'm alternating. You can go both arms at the same time. Or alternate. Choosing to go heavy here and alternate. One bicep curl, one punch overhead. Ribs to hips. 5, 4, 3, 2, rest. I'm going to stay here. Move 5. I'm going to take my weights. Spread them out like this. One push-up, walk over row. So it looks like this: push-up, walk, pull, come back, push-up, then walk, pull the other direction. Caroline has a standing back row. From the top, goblet squat.

Woo!

In 5, grab it. 3, 2, let's squat. Here we go, 5 moves. 5 moves. You are climbing that pyramid. It should start to feel spicy. It's meant to. 2 minutes and 30 seconds of consecutive work. You're getting a lot of reps in to these 6 exercises. Again, find a pace you can stick with. 10 seconds. Find a pace you can stick with. Transition to deadlift in 5, 4, 3, 2, grab that second weight. Keep that pace nice and slow for the deadlift. Catch your breath. This is one of those workouts. I'm gonna challenge you, right? A little bit faster on the squat, slow on the deadlift. This is intentional. Slow, steady strength before we add some big power. Lunge jumps or ski jumps, you add the intensity. Then we switch to upper body. 5 seconds. Drop those weights in 3, 2, drop them and get jumpy. Let's go. Switch, switch, switch, switch. Come on. 30 seconds per move. Every time you transition, think it's a new 30. It's a new 30. Go into each 30-second interval with refocus and intention to attack that move. Attack this move. 10 seconds. 10 seconds, curl press, double or single in 5, 4, 3, 2. Curl press. Kneeling or standing.

I feel like this workout just proves how much we can do in under 30 minutes. Just never stop moving.

This one packs a punch. That's for sure. As you punch overhead, think about your ribs. Where are they at? They should be stacked over hips. 4, 3, 2, push-up row or rows. Set them out wide. Here we go. Push-up, walk, pull. 30 seconds here. Come on. Push-up, walk, pull. Caroline's staying standing. Back row is your option. Stay on the back. If you're with me, we're putting chest and back together. Two biggest muscle groups in that upper body. Meant to raise your heart rate. 5, 4, 3, 2, 1.

Woo!

Woo! Yes, team. 5 of 6. You ready to go all the way up that pyramid? Your 6th and final move to stack on is a snatch or clean. Take one heavy weight between your feet all the way up overhead. Reload, switch at the bottom, alternate arms. Okay, you got 6 moves, 30 seconds each. You're on in 3, 2, let's squat. 3 minutes of work. This is the hardest part of the pyramid right here. You get a 1-minute water break. After this, but it doesn't come without being earned, right? It doesn't come without being earned. Come on, earn this water break. Get your mind right. You're not just moving through these 3 minutes. You're attacking each 30-second interval with your best effort. Refocus and switch to deadlift in 4, 3, 2. Grab that second weight. Deadlift.

Go.

Come on.

Yes.

Catch your breath. You know what's coming, right? It's like kind of like running a marathon. You got to choose where to conserve energy and where to push energy. 10 seconds. Drop the weight and I want that push energy in 5, 3, 2, drop it. Them and push. Let's go! Switch, switch. You can do anything for 30 seconds. I was reading this book about the mindset of athletes. There's a difference between an athlete who goes into a training day and thinks, this is gonna suck, it's really gonna be hard, and the athlete who says, I know it's gonna be hard, but I know it's gonna make me better. It's a different mindset. Choose the latter. For 5, 4, 3, 2, 1. Whoo! Curl press, curl press. All right, you know this is hard. You know you're gonna come out on the other side stronger and better. Sometimes you just have to power Through. Come on, back row push-up in 5, 4, 3, 2. Set them wide. Let's go. One push-up, one pull. Yes, you can. One push-up, walk pull. From this, you're going right up into alternating snatches. Yes, team. Team, heading to move 6 of 6. 10 seconds. Transition to that snatch in 5, 4, 3, 2. Let's go. One weight. Come on. Up, rack, load. Switch at the bottom. Up, rack. Last 30 seconds. From here. You get a water break. Let's go. Push it. 10 seconds. You can do anything for 10 seconds. Yes, you can. Final 5, 4, 3, 2. Recover. Holy bananas.

Way to go.

Top of that pyramid. Grab your water. Halfway. Heart rate's high. Legs are on fire. This is where hydration really matters, guys. I always add half a packet of LMNT electrolytes to my water bottle before every workout, but they're especially important during HIIT workouts like this. Where you're sweating a lot and using a ton of energy. Electrolytes are actually one of the driving forces behind energy production in our nerves, cells, and muscles. All right, so staying hydrated is an essential way to help keep your energy high. And if you're tackling workouts like this, you definitely want to optimize your energy. I love that Element makes it so easy. Tiny little packet, I can travel with it, helps me get my daily dose of sodium, potassium, and magnesium. Gives me everything I need and nothing I don't like added sugar. Feel super comfortable sharing my kids' water bottles— my water bottles with my kids. I am personally team lemonade salt all the way. What's your favorite flavor?

I love the citrus salt. Lemonade would be a close second.

Citrus lemonade are the top 2 winners on this workout set. We'd love to hear your favorite flavor. If you've never tried Element and you want to try, You can get a free sample pack so you can try several flavors and see what's your favorite. All you have to do is click the link in the description below. You're going to get a free sample pack of Element Electrolytes with purchase. All right, so go ahead, check out our favorite electrolytes. We love Element, keeping us hydrated because we still got to tackle the second half of this workout. So take a couple more seconds, sip your water, catch your breath, and we got to go down this pyramid. All right, so that means we go in reverse order, guys. Down the pyramid. We start with the snatch, and then we go to the push-up back row, then the curl press. So we tackle arms first into finishing with legs. The good news is we drop off each move. This is gonna be the last time you do the goblet squat. Last time. Okay, so you have 3 minutes of work. One more time, you're coming off this nice rest. That should feel good. Okay, one more sip of water. Get your weights right. Snatches into push-up row. So I'm going to set myself up for that push-up row right away. My weights are here so I can go right from that snatch into the push-up row. 30 seconds of snatches, 30 seconds of push-up row, 3 minutes of work. Say yes, I can.

We can do it. Yes, I can.

She's leaving me hanging. Oh, say yes, I can. Snatches. You can do anything for 30 seconds. Here we go. Hand on that weight in 3, 2, let's go. 30 seconds of snatches. Starting at the top, starting at the top and working our way down. Let's go. 30 seconds of snatches. Reverse order. I always like to know which way you think was easier, going up the pyramid or going down. I like going down. I could see the light at the end of the tunnel. I see it. I see it. Come on, 10 seconds here.

Translation, I already know I made it this far so I can make it again.

I can definitely go down. 5, come on, switch in 3, 2, switch. Push-up row right into it. 1 push-up, walk and pull. Option, stick with Caroline and stick on that back row. You got this team. Here we go. Here we go. Yes. Crushing it from here. I'm going to stay on the mat kneeling curl press. Caroline has your standing curl press in 5, 4, 3, 2, switch. Double or single push-up to curl press. Hard on the shoulders. Come on, use that breath. Use that breath. You know what's coming. You're up for lunge jumps. Drop the weight, bodyweight lunge jumps in 10. Come on. I need to push pace back into strength. Lunge jumps in 3, 2, let's go. Here we go.

Come on.

Switch, switch. Chance to push your heart rate right here. You get to catch your breath on deadlifts. That's what's coming. Switch, switch. You got this, team. Yes, you can. Final 10, 9, 8. Woo! Just keep moving. 4, 3, 2, deadlift. Breathe.

Okay, I think this is this is making it on our Holy Bananas list on the app.

Yes, inside the NURtureFit Club app, we have a Holy Bananas playlist where our members add some of our toughest workouts. Adding this one to the list for sure. If you want to check out the NML app, it's linked in the description below. You're switching to goblet squat in 3, 2, 1. Wait, let's go side to side. Last time you do it. We drop off the goblet squat. You don't do it again after this. Come on, come on. Yes. Woo! You, come on, can say yes, I can. Yes, I can. Right here. Finish. Final 10. Legs on fire. I know, I feel it. I'm with you. Stick with it. Nice. 3, 2, Rest. Woo!

You did it.

Back to snatches. Set yourself up. You breathe for 20 seconds. Setting up my push-up row so I can go right into it. Breathe. 30 seconds of snatches. It's time we drop off the deadlift. Snatches in 5, Right hand in 3, 2, go! Rack, load, switch at the bottom. Rack, load. You've got this team. Keep telling yourself in your head, yes I can. Nice work. I love this. We had Mauer, she said she loved this workout. She does our Stronger 25 Pyramid all the time and she's come to the conclusion The brighter the outfit, the tougher the workout. If we wear red or orange, it's hard. For 3, 2, switch, push-up row, push-up row, go.

Woo.

If you find a workout and you see a red outfit or an orange outfit or a yellow outfit, it usually means it's one of our more challenging workouts. Got to bring that energy in the color outfit we're wearing. Come on, 10 seconds. Transition, curl press in 4, 3, one more push-up, 2, 1. Nearly hit my face on the floor. I'm so tired. Come on. These pyramid workouts are all out push. You do not do one— more than one of these a week, you guys. These are tough. They require proper— I can't even talk, I'm so tired. Proper recovery on the other end. You got lunge jumps in 4, 3, 2. Drop your weights. Let's go. Switch, switch, switch. You can do anything for 30 seconds. This and deadlifts. Yes, you can. Just keep moving. Come on, you got this. Come on, you are so stinking strong physically and mentally. Don't quit, not yet. Final 5, 4, 3, 2, 1. Deadlifts, deadlifts, last 30. We were doing a live workout once, and I said lunge jumps, and someone was like, I thought you said tuck jumps, so I was so happy. Rarely do I say lunge jumps and get a positive response, but that one was good. Just think, 5, 4, 3, 2, you just drop them and leave them.

You could be doing jump, tuck jumps.

Next time you do lunge jumps, you could be doing tuck jumps. Just think about that.

But now we have to do it one more time.

It's all perspective, baby. It's all perspective. OK, you drop off the lunge jump.

Breathe.

Snatches. 4 moves. No, well, yeah. This is when I start to get delusional. Set up yourself for your next round too. So you can go right into it. 3, 2. Let's snatch. Come on. I think snatches are still at the top of the NML favorites list. Anytime you go overhead like this, it's really easy to let that rib cage flare. I often say rib to hips. Here's a new cue I want you to think about. This has been working really well for me in my slow controlled core. Think about your rib cage eating your hips or sucking your hip bones up into it. Think about your rib cage sucking your hip bones up for 3, 2, transition, push-up row, push-up row. Here we go. 1 push-up, walk and pull. Adding a little bit of lateral pattern, both in that side-to-side squat and in this plank walk. Had to fit it in where I can. My trainer brain is always thinking squat, deadlift, push-pull hinge, move in all planes. Add some power and explosivity with the lunge jump. Woo! Last 3, 2, curl press for upper body. Same thing. Pull, push. Putting it together. Biceps and shoulders, chest and back. Same thing here as you punch overhead. Think about your rib cage. Sucking your hip bones up into it like a vacuum. Come on, up for lunge jumps in 5, 4, 3, 2. You gotta fight for this one. I'm not gonna lie, fight for it. Let's go. 30 seconds. Last time you do lunge jumps. Woo! Push it. Yes, you can. If you get really stuck, Break each interval down into 30 seconds, or 10 seconds. 10, 10, final 10, final 10. 9, 8, 7, finish, let's go! 4, 3, 2, rest. Whoo!

Good job. Legs are done.

Legs are done. Snatches, push-up row. Curl press, you drop off curl press this time. You drop off curl press. Breathe for 10. Snatches, big breath in. 3, 2, go! Come on, see that light, see that light. You got 3 moves, 1 minute. And 30 seconds of work. Power's coming from the hips here. They drive that weight overhead. Come on, 30 seconds per move. Like I said, if you get stuck, break it down into 10-second intervals. You're already in the final 10 of snatches. Final 10 of snatches.

Let's go.

Come on, last 5, 4, transition in 3, 2, transition push-up row. Let's go. Push up, walk, pull. You got this team. The good news about a pyramid, I can promise you, I don't think we have a single pyramid where there's a bonus round, do we? There's never a bonus round after a pyramid.

The whole workout is the bonus round.

The whole workout is the bonus round. Let's go team. Woo! Push it, 4, 3, 2, curl press. Last time, curl press. Come on, Lindsey Bomgren.

This is where that rib flare comes in. But in Max 20, we have a whole workout on that rib flare.

Yes, we do.

Which is never before seen.

Targeting your serratus anterior. If you haven't tried our new Max 20 program, 10, Out of 10 for building strength. 4, 3, 2, 1. Holy bananas.

2 moves.

2 moves. Push-up back row and snatches. Let's finish it. Set yourself up right away for that push-up row. 1 minute of work. I see the light. I see the light. Alternating snatches in 10. Let's go there. Come on, finish strong. We go in 3, 2, let's go. Snatch, rack, switch at the bottom. Lot of volume in this workout. Lot of reps per move. I wonder if we went back and counted how many reps for each exercise we got. If you did the counting, let me know in the comments below. I would love to hear it. I would love to. Woo! 10 seconds. Let's go. Let's go. Finish. Push-up row in 5, 3, 2. Switch it. Let's go. Finish right here. Walk pull. You got this team. Let's go.

Let's go.

Walk pull. You can do anything for 30 seconds. Yes, you can.

Come on.

10 more here. 10 more seconds. Make them count. Make them count. Make yourself proud right here for 5, 4, 3, 2. Holy bananas. Woo! Ah, you got one more round. It's 30 seconds of snatches and you're out of here. Fooled you. I said 30 minutes. It's 35. Brutal on a pyramid. All right, breathe for 10. Your final 30 seconds. This is it, no bonus round. 30 seconds of snatches and you're out. You did it. 3, 2, let's go! Last 30, come on! Erin said this workout was phenomenal. She had to hype herself up because she was tired going in. But she came out the other side feeling so energized and so stinking proud of herself. I hope you feel that same way today. I hope you feel so proud of yourself for showing up and putting in the work right here. Finish, final 5. Let's go. Last 3, 2, and you're out.

Woo!

Bananas!

The pyramid.

Never disappoint. Clap your wings and breathe. So proud of you guys. Whoo! Holy bananas. I don't know why hamstring scoops, I just have to close my eyes. It's like the starry finishing the workout. You guys ask for more of these pyramid workouts every time we do them. Hamstring scoops. Toes point up to the ceiling, scoop and reach.

Do it again.

Scoop and reach. Nice. When you get to the top, take the right arm across the body. It's so sweaty. Drop your shoulder, gaze over your right chin, roll at the wrist. So proud of you. Like I said, it's getting harder and harder for me to do these pyramid workouts, right? Here we go, scoop and reach. Scoop and reach. Partially because— skip and reach. Now take that arm across the body. If you go back, a lot of people say, I want to see the old Lindsey workouts. Go back and look at the old Lindsey workouts and see what weights I'm doing. The other day I did Split Strong. I was doing Split Strong 35, one of our signature programs. Go ahead, take those hands behind your back. Give me a big chest expansion, knuckles pull away. I was using 15 pounds through the whole workout. I redid that workout. It's the legs and back workout, day 1 of Split Strong. With 30-pound weights for the entire thing.

That is amazing.

For your difference, double the weight, 15 pounds heavier. But you guys, standing quad stretch, that took 4 years of consistency and hard work. When I did all my pyramid workouts, go look at them. I got my old-school 10-pound weights. I'm using 10-pound weights. This goes for every workout you do. It is as hard as you make it based on your pace, based on the weight you choose. How fast are you going? How many reps are you getting? You can make each workout harder or less hard. You get to decide. You scale it, right? But now I'm using heavier weights. It's a lot harder to get that kind of volume, the amount of squats we just did with double the amount of weight. Step back into a lunge, tuck your tailbone, stretch your hamstring or your, your hip flexor, not your hamstring, your hip flexor. Woo! Nice, nice work.

Awesome job.

From here, take this leg out to the side. Give me a little windmill stretch.

I love this Stretch.

Well earned after a pyramid. Open up the hips, open up the knees. One more time on the other side and you're out of here, guys. Here we go. Tuck that hip flexor right to me. Tuck the tailbone. Now take this leg out, windmill and reach. You know it's a good workout when your arm sweat stays on your leggings like this. I'm like slipping around over here. You know it's a good workout when your arm sweat is all over your leggings like this. Awesome job. You crushed this pyramid. If you loved it, I hope you come back for more. And if you want a full structured program to follow along with, you need to train with me inside the Nourish Move Love app where I give you a full month's workout at a time, structured plan, real results. Find the link in the description below. I'd love to see you inside the Nourish Move Love app. Thanks for being here. Awesome job knocking out that pyramid workout. If you loved it, hit subscribe to my channel. And if you want to train with me inside the Nourish Move Love app, scan this QR code right here. And if you wanna try my new summer program that just dropped, it's called Max 20, and you can find it in this playlist right here.