45-Minute FULL BODY Dumbbell Strength Training | Intense Pyramid Workout

Hi, I'm Lindsey Baumgren of NourishMove Love. And today I have a 45 minute pyramid workout for you. Full body, head to toe strength paired with a little bit of cardio. All you need is a set of dumbbells. I have two sets with me here. £15 and £12. I'll probably toggle back and forth between them, but grab some heavy dumbbells and try and challenge yourself. Pyramid workout. You guys love them. It's been a little bit since we've done one, so let's refresh. It looks like this. You have seven moves total. They're total body moves, strength and cardio combined using multiple muscle groups. So here's what it looks like. You do each move for 30 seconds of work and then we stack them up. Okay. I'll keep track of the format for you, but we add on moves as we go. There's 30 second rest built in. And then we go all the way up the pyramid and then we come all the way back down. It'll take around 45 minutes with our warm up and our cool down. You guys ready to have some fun? All right, let's get started with just our body weight. We're going to warm it up here. All right, so big inhale, Reach up nice and tall. Grounded through my heels. Squeeze my butt. Squeeze my core, baby back bend. Open up the chest, the shoulders. Ooh, my abs are a little sore. Reach up nice and tall. Nice. From here you're just going to alternate. Windmill those arms to the back. We're going to warm up the shoulders. Core stays tight. Core is turned on the entire workout. There you go. Pedal back for four. Three, two, one. Forward. Swim it out other direction. Nice work. Pedal it out. Nice. Swim for four. Three, two, one. Let's take those feet a little bit wider. And we're just gonna sit it back into squats. So sit it down and up. There you go. Sit it down and up. First squats of the day. Just feel it out. Nice work, you guys. Get a little bit deeper with each one. Trying to keep that chest lifted. Grounded through the heels. Grounded through the heels. Drive through the heels. Squat, squeeze the butt. There you go. Nice. You can always come back to squats. You can do every exercise we're going to do today with body weights or dumbbells. You do you. I just need 30 seconds of work per move. Right here for four. Nice work. Three. Awesome job. Two and one. Stand tall. I'm going to take my left hand, it's going to tap down to my right. Toe, tap down, reach across. Tap down, reach across. Oh, there we go. Working in all planes and challenging your mind and your muscles right here. Right hand, left toe. Left hand reach. Right hand, left toe, reach. So it's a little bit of a lateral lunge with a reach, lateral lunge with a reach. Getting totally warmed up here. Legs, core, upper body. Nice right there. Give me four. Three. You got it. Two. And last one. Let's jack it out. So up and up. This is high impact option. Take this low impact. You tap it. You tap it right here. You decide. Give me 10. Nine, eight. You got it. Seven, six, five, four, three, two, one. Give me those lateral reaches. Other side. Right hand, left toe. Tap down, reach across, tap down, reach across. Tap and reach. So you guys, the cardio options today. You can go high impact, low or low impact. I'm going to give you options. You know, it's really fun. We actually shot this workout initially when I was pregnant in my second trimester with Bella. So this is a pregnancy friendly workout. It's definitely advanced. Definitely advanced. But I'll show you how you can modify every move. 3. Nice. 2. Awesome. Last one. Let's go. Butt kicks. This time, can you get your heels to the glutes? Drive them up right here. Heels to the booty. Nice. Open up the quads. Top of the thighs. Right here. Run it. 8, 7, 6. You can push those arms overhead. Nice work. Right here. 4, 3, 2, 1. Take it nice and wide. Sumo squat. Tap down, reach down. Reach all the way down, all the way up. There it is. Nice. 4, 3. Hold it low in 2 and 1. Hold it low. Right here. Just pulse. Can you wiggle those toes? Come on. Weight in the heels. 5, 4, 3, 2, 1. From here, you're going to walk out to a high plank. I'm going to turn to the side so I'm on my mat. Walk out to a high plank, walk it back in, Tap the toes, stand up, stretch. There we go. Walk right back up to that high plank. Walk it back in. Tap and stand. Warming up the hammies, the shoulders and the core. Going to use it all in today's workout. One more walkout. Hold that plank for me. Hold that plank if you can. Let's do a quick plank. Check weights distributed between all ten fingers. Pull up on my kneecaps, Push back on my heels. Shoulders stacked over wrists. Bending those elbows. Hold here for five. Four, three, two, one. Give me two pushups. Knees or toes, all the way down, all the way up. All the way, all the way down, all the way Up. Push it up and back down. Dog. Pedal it out. Woo. That feels good. Reach back. Take opposite hand, opposite chin, high plank. Opposite hand, opposite chin, high plank. Tap back. 8. Here we go. 7. Nice work. 6. 5. Awesome. 4. Nice. 3. Woo. 2 and 1. Slow burpees. Step in, step in. Stand tall, take it back. Step back, step back. In, in, up. Take it down. Step back, step back. Can you alternate your lead foot every time? There you go. Back one more, one more. In and stand tall. Back to jacks. Jack it or tap it. Right here. 8. 7. 6. High knees, in. 5. 4, 3, 2. High knees, high knees. Run it out, run it out. Pump those arms right here. Low impact, you drive. High impact, you run. Give me eight. Seven. Six. Finishing that warmup. Come on. Four, Three, Two, one. You guys warm? I hope so. Seven moves. Grab your dumbbells. First move is a clean in press. Make sure you got that water nearby. Going to need it. Grab a heavy dumbbell. Starting on the 15s, a clean. Dumbbells are right here on my sides. I'll show you from the side. It's a tiny hip thrust, okay? So hinge back, drive, push, think pop and press. Hinge, pop, press. When I say pop, it's because my heels are popping off the ground. And heels pop, push and drive. All right, we'll talk more about the move, but that's your first move. 30 seconds, the bottom of your pyramid. This is your base. You guys ready? 30 seconds, clean and press. Okay? Total body plus shoulders. You're there in three, two. Let's go. Hinge, pop, push. Nice. Hinge, pop, push on the hinge. Think about pushing that butt back on the pop. My heels pop off the mat. Oh, my goodness. I lost my mic. There it is. One way to start the workout, right? And push on the push. You drive overhead. Okay? I'm going to get to do plenty of those. You keep going, Keep going, don't stop, never quit. Nope, nope. Here we go. Hinge. Come on. Ten seconds, right here. Nice work. Hinge, pop, drive. There it is. Hinge, pop, push. Nice work, hinge. Lock it out. 4, 3, 2, 1. 30 seconds to recover. We're going to add on, so you're going to do move number one again. Clean and press. And then you're going to go down to one dumbbell move number two. Two, pulse, squat, two, press jacks, pulse two, jack two, option pulse two, tap two. That's move number two. 10 seconds. You're on. Move number one. Clean and press for 30. Then move number two, add it on, you're on in three. Do. Let's go. Hinge, pop, drive. On the drive. Squeeze my butt. Big exhale. Helps get those dumbbells up overhead. Lock out the shoulders, biceps right by the ears. Nice big powerful move. Okay, this is a repetition based workout. You do each move for 30 seconds, but you're gonna do high volume. So if you need to drop dumbbells, you always can. Come on, stay with me. Five seconds here and then right into one dumbbell, two pulse lunge, two jacks in three, two, one. Dumbbell at the chest. Pulse two, jack two option. Pulse two, tap, tap. Pulse two, tap, tap. That's low impact, high impact. Right here. Jack two, squat, two, hop, hop. Staying on those legs and and shoulders back to back, adding a little cardiovascular endurance. Right here. Finish. 5, 4, 3, 2, 1. You're out. Rest for 30. Move number three. Alternating lunge drops option. You can hold this one dumbbell right here, drop right together, left together, right together. You can add that little pop in there or just give me step back lunges. You decide your workout, you guys. Three moves, one minute, 30 seconds. String it all together, clean and press. You're on in five, three, two. Let's go. Hinge, pop, push. Hinge, pop, push. Big audible exhale. Squeeze the core. Squeeze the button. Get those dumbbells up overhead. Go heavy on this one. Okay? The legs are helping you power the dumbbells up. Okay, Legs and arms together. Ten seconds here and then it's two pulse squat, two jacks. That's where we go in five, four, three, two, one. Dumbbell, two, pulse squat. Let's go right into it. Pulse two, jack to the quick transitions. That's what makes this workout challenging, right? Okay, you're building on. This is an endurance based workout. Work time increases as we go up the pyramid. Rest time stays the same. 30 seconds. You can always tap it. Remember, tap, tap. You choose pulse 2. You got 5 seconds here. Alternating lunge drops in 3, 2, 1. Dumbbell at the chest if you want it. Drop right up, left up, right up, left up. My options, drop my dumbbell. Drop, drop, drop. Other option, take out the jump. Step back, step back. There it is. Step back lunges. You decide your workout. Come on, what would it look like? 5, 10 seconds here I'll go no dumbbell to finish. Awesome job, awesome job. 5, 4, 3, 2, 1. 30 second rest, adding on move number. That was move number. Okay, that was move number three. Move number four. I'm going to keep lighter dumbbells. Reverse lunge, lunge, hold, curl, step up upright, row, switch it Out, Lunge, hold, curl, row. Nice work. Ok, so I've got two sets of dumbbells. I want to toggle between them. Lots of options. Clean and press. Clean and press. You guys, grab those dumbbells. Clean and press. In 3, 2. Let's go. Hinge, pop, push. Hinge, pop, push. 30 seconds. Remove. Break it down. One move at a time. We're up to four moves, okay? Know what that means? Two minutes of continuous work. Choose a cadence, a pace you can stick with for 30 seconds per move. Come on. Yes, you can. Two pulse, squat, two jacks. You're there. In three, two, one. One dumbbell. Let's go. Pulse, two, jack, jack. Pulse, two. Push, push. Pulse two. Up, down two. Push it, push it. We're going two cardiovascular moves, back to back. All that's going to challenge you, right? Down, two, up 10 seconds. Here, come on. From here, lunge drops, lunge drops. That's where we go. In three, two, one. I go. No dumbbell. You decide. Drop, drop. You can always hold one dumbbell at your chest. You can always just take the impact out. Step back, step back, step back. We're getting ready to do lunges. That's what comes next. Come on. Lunges with biceps and an upright row. That's where we go. That's where we go. Yeah. Burns. Burns, baby. 10 seconds. Yes, you can. Yes, you can. Stay in it. Come on, come on. Five, four, three, two, one. You're out. Going lighter dumbbells right into it. Step back on the right curl, stand up, row left, curl. Stand up, row right. Hold and curl. Stand up. Hold and curl. Stand up. Getting it all right here. Legs, biceps, legs. Upper, back and shoulders. Stay with me. 3, 2, 1. Recover. Nice work, you guys. Holy bananas. I got to grab a sweat towel. Whoo. Okay, push up half. Take one dumbbell down to the ground. This is move number five. Give me one. Push up, dumbbell pass. Knees or toes? I'll walk you through it. 10 seconds, clean and press. Start at the top. It's getting tough. All right, five seconds. Grab those dumbbells. You're on. Three, two. Let's go. Clean. Pop, push, hinge, pop, push, hinge, pop, push. 30 seconds per move. 5 moves. 2 minutes, 30 seconds of work. Yep. That's tough. Okay. You can always go lighter weights. Trying to push myself. With these 15s, I have the option to go to my 12s. Come on, finish. Three, two, one, dumbbell, two pulse, squat, two jacks. You're in it. Pulse, two, jack, jack, low, low, push, push. If you've done one of my other pyramid workouts, we do something similar with lunges. And this move. I like it, so I brought it back. It's good for the pyramid workout. I like it because you've done this move a couple times now. Now you've mastered it. It might have felt funky at first, but now you're good at it, right? Finish. 3, 2, 1. No dumbbell for me. Lunge drops. Let's go cardio. Back to back. Yep. One minute of cardiovascular endurance. Challenge yourself. Can always hold that dumbbell at your chest. Can always drop it like me. Can always take it back. Step back. Lunge. Step back. Lunge. Nice work, you guys. You are crushing it. You choose, you choose. 10 seconds here, come on. Yes. Then we go lunge, hold, curl, upright, row. Lunge, hold, curl, upright, row. In three, two, one. Here we go. Let's step back, left this time. Left foot back, curl, row. I know I said we originally shot this workout when I was pregnant. I didn't do the full thing. If I was pregnant, I'd definitely be taking some impact out and I'd definitely, probably be using lighter weights. One year postpartum now, trying to push myself, build that strength. Final five, four. Down to the ground for pushups. In three, two. I'm going to go my heavy weight. Push up, pass, push up, pass. Here we go. Right here. Knees or toes, going push, up and pass. When I'm fatigued like I am in this workout, my push up form suffers. So. So I do knees. I drop to the knees for the pushup. I pop to the toes for the plank and pass. You can stay on your knees the whole time. You can stay on your knees the whole time. Or if you're a total rock star, stay on your toes. You got three, two, one. You're out. It's getting sweaty up in here. All right, you guys move number six. Taking that one dumbbell from the ground. Lateral lunge, just to the right. Lateral lunge, balance, press, lunge and push. You can always take out the balance press. It's an option. You don't have to do it. Ok, five seconds, no rest, clean and press in three, two. Let's go pop push. These pyramid workouts or something fierce, right? You build, you build, you build. Let's go. Strong and stronger. Starting to feel that fatigue set in. Got to keep pushing. Break it down. One move at a time, one rep at a time. Come on. Don't let that form suffer. Ok, lock it out. You got five, four, three, two. One more. One dumbbell. Two. Pulse, pulse. Two. Jack, jack, pulse. Two. Push, Push. Let's talk about weights. You guys say I'm always telling you, reach for heavier dumbbells, right? Okay, this is a strength and cardio workout paired together. This is where you go. Medium dumbbells. Try and stay with the same weight the entire time. Of course, you try and push yourself. Come on, you got five seconds here. Three, two, one dumbbell down. Lunge drops. One dumbbell or none. Come on, right into it. Alternating drops. Right, left together, right together. You know your option. Step back lunges. Hold the dumbbell at the chest if you want it. Come on, come on, push it. Talk to you more about weights after this circuit. I'm breathless. You should be too. Come on. You got 10 seconds to get there. Find it, find it. Lunge with a curl. That's where we go. In 5, 4, 3, 2, 1. Grab those weights, step back on the right. Set it up. Lunge, hold, curl. Stand up, row. Lunge, hold, curl. Stand up on that upright. Row those dumbbells stay close to my body, right? Stay close to my body. Elbows go high in the sky. Catch your breath. That's what this is, strength training. To catch your breath. We go down to the ground for pushups. Push up with a dumbbell path. That's where we go. Come on, come on. Three, two, one. I'll grab that heavy dumbbell. I'm on my knees. You'll notice here, I'm on my knees because I'm fatiguing. When I do strength and cardio, I'm more likely to drop to my knees for pushups. I'm more likely to use medium sized dumbbells like 12s or 10s or 15s when I do strength, like one of our new 45 minute arms and abs. We just posted that. Well, I think I was still on my knees for pushups, let me tell you, I tried to go to my toes. Three, two, you're up. Lateral lunge, dumbbell. Left hand. Lunge to the right. Push. Lunge to the right. Balance, push. Balance. Push is optional. Tap down, push. Tap down. Tap the leg. Oh, shoulders. They're going to be sore after this workout, you guys. Lot of shoulders, lot of legs. Shoot your hips straight back. Stand tall. Push. Come on. Three, two. Give me one more. Finish it. Final move, you guys. Final move on your beautiful backside move. Number seven is a glute bridge skull crusher, one of my favorites. All the way down, up and push. As I press the dumbbells, I lift the hips. All time favorite, Lindsey Baumgren move right there. Booty and triceps. Clean and press. You're back on you guys in three, two, go. Come on. Hinge, pop, push. Seven moves. This is your hardest sequence right here. Hardest sequence. And guess what? This is the last time you do this move. Right here. Last time you do this move, we drop it off and we come back down the pyramid in reverse order. Last time on this one. Seven moves. All the way up. It's got to be hard. You got to earn it. Come on. Three minutes, 30 seconds of work. Three, two, one. Dumbbell. Two. Pulse, squat, two jacks. Pulse. Two. Jack, Jack, pulse. Two. Push, push. String it together. Seven moves. I know you're tired. So am I. Sometimes we just got to tell ourselves to buck up. I want you to keep moving. If buck up today means this, you do this. If buck up today means this, you do this, right, Buck up means jack it. You jack it. Come on. You got three, two, one. Drop the dumbbells. Lunge drops. Let's go. Right, left. Come on. Yes, you can. 30 seconds per move. You are so stinking strong. Always stronger than you think. Did I tell you you get a one minute break once you get to the top of the pyramid? Oh, yeah, baby. My son says that all the time. Now I catch myself saying it. Oh, yeah, baby. Found a toad today. Oh, yeah, baby. Found a worm. Come on. Five, four, three, two, one. Lunges. This is hard. Lunge, curl, row. Lunge, curl, row. Pyramid workouts are not easy. I'll tell you that right now. This is meant to catch your breath. You just came off one minute of cardio. This is hard, right? Find that balance. It's meant to be hard. You were meant to do hard things. You guys, come on. Five, four, three. Push ups in two, one. I couldn't even finish that last one. Pushups. Push ups. Drop to the knees. Pop to the toes for the pass. That's what I'm doing. On the pushup, can you keep your toes? Connect it to the ground. If you drop to your knees, that'll help activate the lower abs. If I let my toes pop up? Low abs, disengage. Now try keeping your toes to the mat. Low abs, stay on. Okay, There's a difference. Try it. Yep. Building that core into every move. Three, two. You're up, Dumbbell. Right hand lunge to the left. Lateral lunge, left balance, press, lateral lunge, left. We'll alternate this one. Find your balance each time. Little asymmetrical training because we all got a lazy side and we got to balance them out. 10 seconds here. Come on. Glute bridge. Triceps, final move. Move number seven. You're there in three, two, one. Down to the ground, glute bridge. Grab those dumbbells. Overhead skull crusher. Put it together. Bend and push. Hover, push. Inhale, exhale. Glutes never touch the mat. They hover, drive through the heels, squeeze your butt, squeeze your hamstring, extend the triceps. Nice work, you guys. You are crushing this workout. Top of that pyramid, top of that pyramid. You're there in three, two, one. Sit up, grab yourself a sweat towel. Seven moves. Holy bananas, you made it to the top. One minute break for you. Grab a sweat towel, grab some water. Nice work, you guys. All right, you ready to go back down? Move number one clean and press is gone. We go reverse order, six moves down six moves. Then it goes down to five, Then it goes down to four. Three, two. This is where I say there's light at the end of the tunnel. Still have some hard circuits ahead of you, but there's light. You start on the ground. Glute bridge, triceps. That's where you start. Then you pop up to lateral lunge. We're going to lunge to our right. You know what's coming. Let's go. Ten seconds, you guys. Slick your hair back, tighten your ponytails. It's on. You're on in three, two. Let's go. Bend. Extend that one minute break. That went fast, didn't it? Did for me. I was talking a lot, though. Come on. You get through as many reps as you can in 30 seconds. What I like about going in reverse order, it's going to feel different. You're coming into this route. Move right here, fresh right now, instead of completely fatigued, you're going to approach each move a little bit differently. Come on. Five seconds here. Let's go. Finish. You're up for lateral lunges. You're there in 3, 2, 1. Up. I'm just going to keep this 12 pound because it's easy. Here we go. To my right. There. That sweat went flying. Lateral lunge. Balance press. Remember that balance is an option. You can always tap it in and push. Hips back. Drive and stand. Shoot my hips back. Drive and stand. Nice work. Shoot them back, drive and stand. There you go. Lateral lunge. From here it's down to the ground again. Up, down, up, down. Pushups with a pass, pushups with a pass. That's where you go in five, four, three, two. Let's go. Right down. I'm just keeping this dumbbell because it's easy, right? You can always adjust it if you need to. I'm trying to go quick transition times so I can hang with you guys. And not gonna lie, I'm fatiguing. So this 12 pound is feeling better and better. Each set, you do your best. You forget the rest. Keep those toes connected to the mat. I just saw mine pop off. Right? Even I forget, you guys. Even I forget. That's why I'm here, to motivate you and challenge you. Come on. 5, 4. You're up in 3, 2. Grab that other dumbbell. Lunges. Let's go. Step back. Right, hold, curl, upright, row. So you'll notice on the way down, pretty strength focused on the top. Now we about to go cardio for your last two moves. It's going to burn. It's going to burn. Alternating lunge drops. Drop the dumbbells or hold 1.10seconds here and then it's alternating lunge drops. You got it, you got it. Come on, come on. Stay with me. Nice work, you guys. Three, two, two, one. Dumbbells down for me. Lunge drops. Let's go. 30 seconds. Up, up, right center. Left, right, left. Come on. Yes you can. Legs on fire. Heart is pumping from here. One dumbbell, two pulse squat, two jacks. That's where you finish. Come on. Yes, you can. 10 seconds. 10 seconds. Hang with it. Yes. You are strong. 5, 4, 3, 2, 1 dumbbell. Let's go. Finish, finish. Pulse. 2 Jack, Jack. Pulse, pulse. Push, push. Last 30. Right here. Yes, you can say it to yourself. Come on. Yes, you can. Hang with it. It's hard. I know. I feel it, you guys. I feel this too. No joke. 10 seconds. Legs are on fire. Come on, finish with me. Let's go. 5, 4, 3, 2, 1. Out. Nice work. High fives. Down to five moves. Down to five moves. Down with that one. Dropped it off. No more. Two pulses, two jacks. This time you drop off lunge, Lunge. Lunge drops, what they're called, or they call lunge drops. Holy bananas. Pyramid workouts are tough. That's why we haven't done one in a while. Maybe on your back. Glute bridge, triceps. You're there in three, two. Let's go. Bend and push. Inhale and exhale. Now I know why you hardcore people love pyramid workouts. Can you tell mom has been doing more strength training? Not as much hiit training. This is challenging me, you guys. I was like, yeah, I'll easily get through this workout with 15 pound dumbbells. Think again. Whoo. Ha. This is tough stuff. Come on. Final five, four, you're up for three, two, one. Lateral lunge. Going to your left. Dumbbells in the right hand. Come on down balance, press if you got it. Take it down balance, press if you got it. Hips back. Stand tall. Squeeze that core. Drive that knee. Ha. Squeeze. Come on. A lot of people say been adding abs to a lot of your workouts because you don't finish with a lot of ab sequences. Because you guys, core is built into every move. Come on. Three, two, one, Pushup pass. Let's go to the ground. Let's do it. One pushup. One pass. One. Such a good move. Such a good move. Right here. Pushup. Chest, shoulders. Yeah. Woo. Come on. And core, like I said, right here. This is your core. You guys, you don't need to do a minute of crunches. It's right here. 10 seconds. Come on. Up for lunges, up for lunges. In 5, 4, 3, 2, 1. Grab that other dumbbell. Go right here. Step back. Lunge. Hold, curl row. Hold, curl row. If I'm totally honest with you guys, I messed this pyramid up. We were supposed to go. This is supposed to be lunge drops and the last move was supposed to be these curls, but I started, so I'm just keeping it this way. That one minute of cardiovascular to start the pyramid was not intentional. 3, 2, 1. But you know what? We did it. Yes, we did. And you know what? This is your last time. You got to do lunge drops right here. Last time, last time. Best 30 seconds. Down to 20. Come on. Yes. You can stay in it. Yes. Keep breathing. Let's go one rep at a time. What would it look like If I said 10 more seconds? Could you hang with me? I think you could. Come on. Finish. 5, 4. Yes. 3. Finish. 2 and 1. Holy bananas. There it is. Hands on knees. Are you there? I am. Get there, you guys. Get there. Change isn't going to happen from taking the easy route. See you at home. See you. Get me some heavier dumbbells. Challenge yourself. Glute bridge, triceps in three, two, one. Okay, you're done with lunge drops. This time you drop off. Reverse lunge and curl. Reverse lunge and curl. Nice work. Inhale down. Exhale up. Inhale down. All strength, you guys. All strength. You got four strength moves in you. I think you do. I think so. Come on, come on. Stay in it. You're doing so good. Push. Inhale down. Exhale, push. You're in the final. 3, 2, 1. You're up for lateral lunges. We go to the right, dumbbell. Left Hand. Let's go. Down. Push. Shoot the hips back. Stand tall. Push. Take it down. Push it. Nice work. Can always tap it in. Do your best. Forget the rest. Nice work, nice work. Down to the ground for push ups. Down to the ground for push ups. That's where you go. Come on, hang in it. 5, 4, 3, 2, 1. Let's go. Push up. Pass. Push up. Pass. Toes stay connected to the mat. If I'm on my knees, pop to the toes for the path. Nice work. Come on, come on. 4. Strength moves. Two minutes of strength training. And because of the pace you're moving, that's going to determine your heart rate. Pace and weight is going to determine your heart rate. You got it? Stay with it. Come on. You're up for lunges in 5, 4, 3, 2. Give me one more push up. Good measure. Whoo. Let's go. Step back on the left. This time. We'll mix it up. Left curl. Last move. Come on, finish it, you guys. 30 second rest. It's coming for you at the end of this right here. This is a solid pyramid. Love the amount of strength and the cardio challenge. It's challenging. Me tell you that much. Come on. Five seconds here. Finish with me. Five, four, three, two. One more row. Yes. Water. Down to three moves, you guys. Three stinking moves. Glute bridge, triceps, lateral lunge to our left and push ups for the last time. 10 seconds and you're on. Find your backside, triceps and glutes. Let's go in five. Come on. Three, two, one. Let's go. Finish strong, you guys. Finish this pyramid strong. Yes, you can. Just repeat it. Yes, I can. Yes, I can. Inhale down, exhale, push. Inhale down, exhale, push this. Let me tell you, this is hard stuff, you guys. This is efficient. But effective. But hard. Come on. You are working hard the whole time. There are no breaks here. 5, 4, 3, 2, 1. I'm up. Lateral lunge. Let's go. Left side. Here we go. Take it down. Push. Push the hips back. Stand up. Push hips. Go back. Nice work, you guys. Push them back. I think this is probably one of the first workouts that I've really stuck so true to time, you guys. I have been so true to our timer. 30 seconds on. Come on, you got this. Give me five. Four, three, two. Push up. Pass. Let's go. Finish it. Come on. Push up. Pass right here. Push up. Pop the toes. Pass it. Push up and pass. Yes, you can. Right here. Chest. One of the most underused and under worked muscles in females. But it's used every day. You push a door open, you push a stroller, you haul grocery bags. All of that, you guys, is your chest. It's working. Make it work for five, four, three, two, and one. Nice work. Two moves. That's one minute of work. After everything you've done today, you can do one minute of work. Yep. Yes, you can. That hair, just so sweaty, you guys. So sweaty. Slick it back. Let's go. Skull. Skull crusher. Triceps. Skull. Crush your triceps with a glute bridge. Two moves. One minute of work. Come on, buy in with me. Let's go. Let's go. On your back. Three, two. Let's go. Three. Bend and push. Inhale and exhale. Finish strong. You don't quit now. Actually, in fact, maybe now. Maybe now is where you grab heavier weights. You know, you only have two strength moves left. If you have any gas left in your tank, give me heavier dumbbells right here. Okay, you guys, muscle fatigue. That is where change happens. Move your body. Create movement in your life. You want to change your body and create change in your life, you got to work for it. Come on. Three, two, one. You're up. Lateral lunge, lateral lunge. We're going to alternate. Just give me a lateral lunge. Alternating. Alternate side to side so we hit it evenly both sides. Lateral lunge. Pass that dumbbell in the middle. Pass that dumbbell in the middle. Come on. Get that heart rate up one more time. Right. Low impact strength training right here. Let's get that heart rate up one more time. Come on. Both sides will be even this way. Finish strong right here. Right here. Nice work. So good. Crushing it. Yes, you are. Yes, you can. Let's go. 5, 4, 3, 2, 1. You're out. Nice work. One more time on the skull crusher. Triceps and the glute bridge. One more time. What do you got? Oh, I don't know. I'm going to do the 15s. I'm going to try it. It's going to burn. It's going to hurt. But it's one more time and then I'm going to give you a one minute ab challenge. 30 second triceps. One minute abs. And you're stretching. Sit it back. You're on in three, two. Let's finish. Inhale down. Exhale, push. Inhale down. Exhale, push. Squeeze the butt. Squeeze it at the top. Inhale down. Exhale, push. Come on. All the way down, all the way up. You have made it all the way to the top and all the Way back down this pyramid. You can finish this final set right here. Of triceps. I know it burns. I got 10 seconds. Whoo. Do you see me shaking on the way up? Oh, yeah. There it is. Come on. 5, 4, 3, 2. Give me one more. I found it. I found failure. I found it. Did you? I certainly hope so. Up and over. Up and over. We're going to work on our planks. Yep, we're going to work on our planks. Right here on my forearms. You can always take this high plank or low plank. You can always drop your knees to the ground and hold here. If I'm on my knees, toes are connected. If I'm on my toes, set it up. Shoulders are stacked over wrists. Pull up on your kneecaps, push back on your heels. Keep your weight shifted forward. Give me a seesaw. Tiny push forward. Tiny push back. Tiny push forward. Tiny swish back. Think nose to thumbs back. Nose to thumbs back. Slow and steady. Yep. Oh, you guys asked for these longer workouts. You asked for it. Right here. You're getting it. Come on. One minute of core and you're stretching right here. You got five. Four. You're going to hold that plank. Three, two, one. Knee drops, double knee drop. Can you tap both knees to the ground? Pop them up, tap them down, pop them up. Hello, low abs. 30 seconds right here. And you're stretching. Yes, you can stay in it. Keep breathing. You can always hold this from your knees. We're working on plank. And you know what? My triceps are still on fire. I feel them. Come on. Ten, Nine. Eight. You got it. Seven. Stay with it. Six. Yes, you can. Five. Four. Three. Two, one. Oh. Sit it back. Child's pose. Oh, you earned it. Forehead to the mat. Arms go long. Open up the hips. Big toes to touch. Just sit it back. Take a deep breath here, you guys. Big inhale. Big exhale on that exhale. Can you walk your fingertips away from your body? Do it again. Big inhale, big exhale. One more time. One more time. Big inhale, big exhale. Let it all melt down. Walk your fingertips away. This is where you say, thank you, body. That was hard stuff, you guys. Holy bananas. Pyramid workouts. Let me tell you. They are hard. Let's just leave it at that. They are hard. And you did it. That is it. Up to tabletop, right here. Up to tabletop. Couple cat cows. Because it's good for us and we don't take time to do it. Shoulders over wrists. Hips tacked over knees. Take time to stretch, you guys. Drop the Belly. Lift the chin and tuck it. Tuck the spine towards the ceiling. Pull the chin towards the chest. Inhale. Belly drops. Look up. Exhale. Tuck it. Take one more right here. One more. Inhale and exhale. From here, you're going to tuck the toes. Push right up and back. Down. Dog. Pedal it out. Press your chest towards your thighs. Pedal out the heels. Hold it here. Take a big inhale up to your tiptoes. Exhale. Melt your calves down into the mat. Oh, that feels so, so good. Nice work. Send your right toes long. Drop your heel towards the glute. Take a hip opening stretch. Square it to the mat. Step the right foot through. Stand up. Crescent lunge. Drop that back knee to the ground. Crescent moon. Grab this wrist. Reach up and over obliques side. I'll turn to face you guys because you're so awesome and you did this workout with me. I hope you're proud of yourself. Bring it back to center. Shoot this leg. Stretch it out. Hamstring half splits. Flex this foot. Push your hips back towards the wall behind you and think about bringing your toes towards your face. Nice work. Tough stuff. You nailed it. You crushed it. These longer workouts, let me tell you. Plant the hands. Step back down. Dog momma's not used to this. Send the left toes long. Drop the heel to the booty. Open up the hip. Square it off. Step it through. Crescent lunge. Crescent moon. Drop the back knee to the mat. Grab your wrist up and over to the right. Nice. Bring it back to center. Shoot back half splits. Flex the foot. Toe to the face. Just over 40 minutes here. Round it up. We'll call it a 45er. You guys crush this awesome job all the way up that pyramid strength and hit. Let me tell you what you know, how you know, you know, how you know you're getting better. You come back, you do the workout again and you measure your performance time over time. Do this once a week for the next four weeks. See how much better you get on the fourth time. Walk it back in. Step both feet up to meet each other. Find rag doll pose. Grab opposite elbows or biceps and let it all hang heavy and sway side to side, releasing all that tension in the neck, the back, the shoulders. Release the tongue from the roof of the mouth. Bend the knees. Roll up softly, one vertebrae at a time. When you get to the top, two big shoulder rolls. Up, back and down. Up, back and down. Right arm out. Left arm follows. Push to me. Open up the back. Push, push, push. Reverse it. Right arm back. Left arm follows. Interlace the fingers behind the back. Big inhale. Chest expansion. Knuckles come off the tailbone. Look up towards the ceiling. Open up the chest. If it feels good for you, give me a forward fold. Drop those knuckles towards me. Release the hands to the ground. Just let it all hang heavy. One more time. Okay? Doing this physically hard stuff that you just did that is going to make everything else you do today easier. Big inhale. Roll all the way up. Release the stress. Working out. Tell you what, I always feel better for it. I'm always glad you showed up. I know you feel better for it. Makes me a better wife, a better mom, a better friend. Hope you feel the same. You guys have an awesome day. Thanks so much for joining me. Crush this pyramid workout. Come back, do it again. More workout workouts always@nourishmovelove.com.