PYRAMID WORKOUT | 30-Minute FULL BODY Strength Training + Cardio Workout At Home

Hi, I'm Lindsey Baumgren of NourishMove Love. And today we're doing a 30 minute pyramid workout. It's a total body workout and it pairs strength exercises with cardio exercises for an effective 30 minutes. It's lots of fun. One of my favorite formats. So grab a set of dumbbells, medium to heavy set of dumbbells. Grab a water, a sweat towel, whatever else you need. And we're gonna get started. The workout goes like this. We have six moves total today. You're gonna do each move for 30 seconds. We're gonna add on and work our way up the pyramid. We do all six moves in a row and then we're going to go back down the pyramid in reverse direction. I'll explain it as we go. Grab your dumbbells. Let's get into a very short warm up. Alright, so start with your feet shoulder width distance apart. You're going to go right into squats. Weight's in the heels. Range of motion is up to you. It's your first squats of the day. So we're doing a short modified warm up because I want to give you all six moves all the way up and down the pyramid. So I highly suggest you want a longer full warmup. Head over to my 5 minute warmup video on the blog. I love that one. I do it all the time for my at home workouts. So go start there and then come back here. Or you can do this short warm up, pause it and go there too. All right, you got two more squats right here. Last one. Hold it high, arms go overhead. Engage your belly. Just pedal your arms back. Alternating sweeps to the back. We gotta warm up those shoulders. Ball and socket joints. Core stays tight. Soft bend in the knees. You got four, three, two and one. Back to the squats. This time add a knee. Drop it down, pull the knee high, pull it up. Wake up those hip flexors. Hello. Good morning. Put the weight back in your heels. Drive the knee up. Heart rate's starting to rise. Yeah, it feels good. Nice work. Drive them up. Yes. You got four. Stay in it. Three. Come on. Two and one. Stand up nice and tall. This time, pedal forward. Alternating sweeps to the front. Reverse it. Yes. Right here. Four, three. We go right into jumping jacks in two and one. Jack it out right here. Your option, tap, tap, tap or jack. You choose. Yeah, you got it. Come on. There'll be options throughout this workout. You can go high impact or low impact. I'm going to show you both ways. Come on. You got five Four, three, two, one. We're gonna lunge it forward to your corners. Lunge to the right corner, lunge to the left corner. We're gonna do this in our today, so I want you to see what it looks like. See what it feels like lunging. Find your balance at a 45 degree angle. Tapping that back knee to the ground. You got four. Nice. Three. We're gonna go into lateral lunges in two and one. So you're stepping laterally. Go to the side. Tap that hand down. Let's go. Tap down. Reach up, tap down, reach up. Get those arms involved. Yeah. Nice. Right here. Finishing our warm up. You got four. You go to high KN in three. Nice. Two and one. Give me high knees. Get them up, get them up. Your option right here. Pump the arms or get them up. Finish your warm up. Come on. Add your arms. Push. 8, 7, 6, 5, 4, 3, 2, 1. That is your abbreviated warmup. Like I said. Check out the five minute warmup on the blog for a full one. Grab some water. Starting with just one dumbbell. So we're gonna start this workout. Okay, I'll show you the move first. Take the one dumbbell at your chest. You're gonna do those corner lunges. So it's to the right, to the left. Jack, jack, jack, jack. Your option lunge, right, lunge left, tap, tap your other option. Add a shoulder press with each one. Trust me, you'll get to do each move. A lot of repetitions. You can adjust it as you need to. Okay, we're going to start that 30 second timer. You're on in three, two, one. Lunge. Right. I'm adding an overhead press with each one. Jack, jack. Right here. To the corner, to the corner to jack, jack, jack. So we're pushing legs, shoulders, and you're gonna get that heart rate rising right here in the first move. This is the foundation of your pyram. You're gonna do this move a lot. Yes, repetition. Come on. You got four. Three, two and break. 30 seconds rest. Okay, now we're gonna add on. We're gonna start with that move. So we're doing that move and then we add on move number two. Grab your second dumbbell. Two squats, two curls so it looks like this. Squat, squat. Give me a standard curl. Give me a hammer curl. Okay, squat, squat, curl, curl. You're on first. Move. Lunge to the corners. Lunge, lunge. You're on in three, two. Here we go. Lunge, right, lunge, left, jack, jack. So we're always adding moves on. Yes, this is Our base. We always start here and then we add moves on. You get a 30 second rest after each circuit. You're gonna get that heart rate up. It's gonna feel good. Yes. Push, push. Come on, you're halfway there. From here, you pick up that other dumbbell. You go right into two curls. Two squats in three, two, one. Pick up that other dumbbell right here. Two squats. Feet are shoulder width, distance apart. Down and up. It's a quick transition. One move to the next. Give me a standard curl. Now give me a hammer curl. Back to squats, Squat, squat. Give me a standard curl. Give me a hammer curl right here. 30 seconds of it. Come on. Weight in the heels. Try and get low in those squats. Hammer curl. Alternate those curls. You got it. Two spots, standard curl. Hammer curl. You got two more squats and you're out of it. Come on. Finish, finish. And you're on. Break. Nice work. Move number three. Two backslides, two rows. I'll show you. From the front first, hinge over, fly, fly. Take the weights to the ground. Step or jump back, row, row, pop back up. Two flies, two rows. That's move number three. Okay, starting move number one. Working our way up. Lunge to the corners. You're on in three, two. Here we go. Lunge right, lunge left. Two jacks. Jack, jack. Yes. Do you feel that heat building as we start to go up this pyramid? It's gonna get really fun, I promise. I love this style, strength, cardio. You're getting it all. If feels good, right? Push, push. You got it. Come on, lunge, lunge. Come on, press, press. Grab your other dumbbell. In 5, 4, 3, 2, 1. Two squats, two curls, right into it. Come on. Here we go. Sit back. Weight in the heels, Two squats. Yep. Now give me a standard curl. Palms face forward. Palms face in. Hammer, curl. You're alternating the curls. Two squats, standard hammer. Nice. Two squats, two cur. From here. I mixed up my curls that time. From here, it's two back flies, two back rows. That's where you go. In 4, 3, 2, 1. Right here, hinge it over. Fly, fly. Slight bend in the elbows. Step back or jump back. Row, row from plank. Step it in. Right here. Fly, fly. Step back or jump back. Row, row. Now, there's options. You don't like that, step back or jump back. I'm gonna give you the option. It's right here. Row, row. That's a good option. Fly, fly. Come on, stay with me. Got four. Three, two and break. So that's your option. Move number four. We're climbing up. It is a push up to a T. I like to do this with weights. Makes it more challenging. Okay, give me a push up. Open up to a T. Other side. Push up to a T. That's move number four. Move number four. So we string it all together. One, two, three, four. Yes. Lunge, lunge. Jack, jack. We're going up this pyramid. Tighten your ponytails. Come on, get excited. All right, you're on in three, two. Here we go. Lunge right, lunge left. Give me two jacks. Jack, jack. Let's go. Lunge. Remember, you got options right here. Tap, tap, take out the impact. You choose what feels good for you today. Maybe you got heavy weights. You can slow this down if you got lighter weights. Speed it up. I got tens today. Yeah. Mediocre day. Come on. You got three, two, one. Two squats, two curls. Pick it up, right into it. One move to the next. It's those quick transitions that get you. They keep the heart rate high. Yes. Two squats. Come on. Chest stays lifted. Weight in heels. Give me a bicep curl. Give me a hammer curl. Squat legs. They're starting to feel this. Yes. Come on. You got 10 seconds here. And then it's two back flies, two rows finish. You got 5, 4, 3, 2, 1, right into it. Two back flies. Hinge over belly, tight. Fly, fly. Step back or jump back row, row right. Back up. Step up or hop up. Fly, fly and roach. Come on. I'm gonna show you from the side next time so you can see. Hinge over butt, push back. Back stays flat, core stays tight. That belly, it's gotta stay tight to the spine. Come on, you got five, four, three. Stay right here. Push up, T. Give me that. Push up. Yeah, open up, t. Come on. 30 seconds, you get a break. Push up to T. Yes, you can. Come on, push up. Lead with the chest. You want options? You got them. Drop to the knees for the push up. Pop to the toes for the T. Yeah, try that. Drop to the knees for the push up. Pop to the toes. Come on, stay with me. You got five, four, three, two. Recover. We're getting there. Friends. All right. Move number five is just your body weight. Lateral lunge with a hop. Back on cardio, you go lunge, lunge, lunge, lateral lunge with a hop. And always take up a hop. Give me a squat. Grab your first dumbbell move. Number one. We are going up the pyramid. I am breathless. Come on. All right, here we go. Lunge, lunge, jack, jack. In Three, two. Here we go. Right, left. Give me two jacks. Jack, jack. You got it. Right, left, two jacks up. Stay with me. Come on. You're doing so good. Yes, you can halfway with this move. Halfway there. Yep. Foundation. See, I told you high reps. You mastered this move by now, right? Come on. You got 5, 4, 3, 2, 1. Grab your other dumbbell. Two squats, two curls. Here we go. Squat that stays. Lifted weights in the heels. Standard curl. Give me the hammer. Hammer curl. Come on. Two squats. Keep breathing. Let the heart rate come down. So, I love blood, strength and cardio workouts. These total body strength exercises, man, they keep your heart rate high, but then get into some of those cardio peaks and you really push it, maximizing efficiency for 30 seconds. Come on, get. 5, 4, 3, 2, 1. Two flies. Two rows. Hinge it over. Give me two flies. Whoo. Give me two rows. Yep. You can do your rows from the ground or standing. You get to decide. Two flies. Slight bend in those elbows. Think about pinching those shoulder blades together. Yes. Come on. Stay with it. Stepping or hopping. Two flies. We got five, four, three, two. Push ups. I'm gonna turn to the side. Push up, T. Let's go. Push up to a tee. Yeah. Get that weight overhead. Come on. Yes. I feel the shoulders. I feel the core. Come on. Hope you do, too. Remember, your option is always drop to the knees, pop to the toes. Yep. We go to cardio after this, guys. Lateral lunge with a hop in 4, 3, 2. Get those weights out of the way. I'm going to the right first. Come on, let's go. Lateral lunge. 30 seconds of it. Right here. Your option. Reach, lunge, reach, lunge, reach. Otherwise, you're with me and you're jumping. You got 15 seconds. Come on. You got to push it. You got to get breathless. Get there. Let's go. One, four, three, two. Break. Whoo. You guys, one more move and you're up the pyramid. I gotta get some water. Move number six. Grab your weights. Sit down. Sit up. Two triceps. Looks like this. Sit up. Tricep, tricep. Sit back, sit up. Two triceps. Yep. Okay, six. Move all the way up the pyramid. Are you in? Six moves, 30 seconds a piece. We're going to straight up this pyramid. This is your hardest sequence, okay? Six moves, 30 seconds. Remove three straight minutes of work. Yes, you can. I need you to buy in. Grab that dumbbell. Yep. Pick it up. Here we go. You're on in three, two. Here we go. Lunge, lunge, push, Push. I got good news for you. This is the last time you do this move. We drop it off the pyramid. This is it. You do it once, this is it. Finish it. Last time you're gonna do it. Stringing all six moves together. Yes, you can. Come on, let's go. We're in this together. I'm right here with you. You got 10 seconds left. Right here. And then you pick up that other dumbbell. Two squats, two curls. I know you. You know the moves by now. You got three, two, one. Grab that other dumbbell. Two squats, two curls. Let's go. Squat. Whoo. Squat. Give me the hammer. Or the standard. Then the hammer. You choose. Come on. Get low in those squats. Can you wiggle the toes? That's your goal. Keep the weight in the heels, feel the toes. Two squats, two curls. Ten seconds, right here. Finish it. Two back flies, two rows. That's where we go. In three, two, one. Hinge it over. Come on. Fly, fly. Step back or jump back. Let's go. Row, row. Yes, you can step it in. Come on. Fly, fly. Step back or jump back. Row, row. Remember, your option is always take the rows from that standing position. Ten seconds, right here on those rows. Pull that elbow high towards the sky, back towards the hip. You got four. Three, two. Push up, T. Push up T. Right into it. Option. Take it from the knees, pop to the toes. You choose. Push up, T. I'm starting to fatigue. I feel it. I'm getting tired. I don't know about you. Yeah, I hope you're getting tired. Come on, keep pushing. Yes, you can. You are so strong. Stay in it. Stay with me. You got five. Four, three, two, one. Weights are off to the side. Lateral lunge with a hug. Here we go. Lunge, lunge. Explode up, tap it down. Explode up, tap it down. Push it. Yes, you can. Push it. Come on. You gotta push. It's gotta burn. It's gotta raise your heart rate. You gotta feel it. Do you feel it? I feel it. Come on. You got five. Four, three, two. Grab your weight. Sit up. Triceps. One. Sit up. Two. Triceps is where we finish. Come on. All the way down, all the way up. Press the weights up. One, two. Sit back, sit up. Come on. Two triceps. Keep those elbows tight to the head. Use your breath. You want an option? You're like, man, these two weights, they're too heavy. Drop down to one. Sit up right here. Two triceps. You got five. Four, three, two and break. Nice work. You made it up the pyramid. Now you gotta go back down. Yes. Grab some water. You gotta come back down that pyramid. Right? So here's how it works. We go down the pyramid. Reverse order. Reverse it. So we start with the sit up and the triceps. You don't have to do the lunge to the corners anymore. Those are out of here. They are done though. Yes. Reverse it. So it's one sit up, two triceps, and we go down this pyramid. You have five moves, stringing five moves together. Two squats, two curls. That's where we finish. Are you ready? Grab your dumbbells. Set yourself up. You are doing a sit up with two triceps. In three, two. Here we go. Heels stay on the ground. Sit up. Press it overhead. Shoulders. You get a little bit of shoulders. And then you have those triceps right here. Core all the way down, all the way up. Punch it overhead. Two triceps. Now, your heart rate is not as high this time because you're starting right here, right? Yes. That makes this a little bit easier for me. At least I can use two weights instead of one. Yeah. Feels a little bit better because my heart rate's not so high. Getting those arms overhead. Use that core. Come on. You got 5, 4, 3, 2, 1. Lateral lunges with a hop. Weights are up to the side. Get that heart rate up. Right here. Yeah. Get that heart rate up. Come on. Lateral lunge. You can always take out the hop. You get to decide. You got this. Push it. Lunge it out. Yes. Come on. This is where it gets fun. Because there's light at the end of my tunnel, friends. There's light at the end of the tunnel. We drop off. Move. Yeah. Hey, Jessica, feet here. Come on. You got four. Three, two. Grab your weights. Push up. Tee. You can always do this without weights. You can decide. Drop to the knees, push up, open up. You can decide. Take the push up from the knees or toes. That is up to you. You guys, you get to decide. Push it. Come on. Yes, you can challenge yourself. Get to those toes. It's gotta feel the burn. Nothing worth having comes easy. You got four. Three, two and one, two. Flies, two rows. Here we go. Fly, fly. Take it out. Step back or jump back. You choose. Row. Row. Yes. Come on. You got two moves. This squats and curls. Yes, you can. I know it burns. The heart rate's high. Yes. Come on. That means it's working. You got to challenge yourself. Get to muscle failure. That's when it's working. Stay with it. You got 4, 3, 2. We're squatting we're squatting. I skipped out on those last rows. I was like, not doing it. Okay, come on. Two squats, two curls. Last move, last time. You got to do it, friends. Last move. Sit back in the heels. Give me the bicep curl. Give me the hammer curl. Down, down. Yes. Biceps, biceps. Finish it right here. Yes, you can. Two squats, two curls. Yes. Hang in there. You got five, four, three, two and break. Nice work. Okay, you drop off your squats and curls. No more squats and curls. Good news, right? That's good news. This time, two back flies, two rows. We drop that one off. Four moves. Four moves. Two minutes of work. You got this. Yeah. Pick it up your dumbbells. All right, Catch your breath, get excited. Sit up. Two triceps. That's where we start. You got four moves, you're going down this pyramid. Get on it. You're on in three, two. Here we go. All the way down, all the way up. Give me those triceps. One, two. All the way down, all the way up. Come on. One, two. Nice work. Yes, you can. Working your way down this pyramid and crushing it. Yes. Your option is always drop. Set. One dumbbell. Come on, push yourself. It should feel hard. At the end of each 30 second interval, you should be reaching failure. Your muscles should be fatiguing. That means you chose a good weight. 3, 2, 1. Get the weights out of the way. Lateral lunge with a hop. That's where we go. Come on, right into it. Lunge. You want to hit failure right here. This exercise, you want to hit breathless. 30 seconds and you should be restless at the end. That is your goal. Come on, stay with me. Yes, you can even come up the pyramid this far. To not crush it on the way down, you got to keep pushing. Yes, you can. Stay in it. Let's go. Come on. You got five. Four, Three, two, one. Grab your weights. Push up teeth. Push up teeth. Let's go. I know you're tired. Oh, my. So I'm dropping to my knees, keeping good form on those push ups. Form is important. Push ups. They are harder when your heart rate is high, aren't they? Yes. All strength exercises get harder when your heart rate's high. Come on, two more. This and back flies. You got five. Four, three, two. Pop it up. Two flies, two rows. Here we go. Five. Five. Down to mat. Last time. You're doing it, my friend. 30 seconds. Make it count. Slight bend in the elbows. Core stay tight. Take it down to the mat. Step back and jump back. Row, row. You are so sinking Strong. You guys are crushing this workout. Finish it with me. Come on. Row, Row. You can do anything for. 5, 4, 3, 2, and break. We are getting there, you guys. We are getting there. Grab some water. Three moves left. How you feeling? You doing good? Yes. You got to finish strong, get some water. Three moves. This time we drop off. Push up, Tee. Yeah, we drop it off. Okay, grab your dumbbells. One, sit up. Two, overhead triceps. You're on in three, two. Here we go. All the way down, all the way up. Press it up. Two triceps. Come on. Three moves. Like I said, it just gets easier, you guys. It just gets easier. Three moves. You can do anything for a minute and 30 seconds of work. I know you can. You're stronger than you think. And trust me when I say these things, I'm talking to myself, too, because these weights are feeling heavy on these triceps. We got 5, 4, 3, 2, 1. We are up and we are lateral lunging. Lateral lunge. Give me that jump. Come on, lunge. You guys, I just gave you a strength and cardio workout with no burpees. You can thank me later by doing these lunges with a hop. A little bit harder. You don't have to do burpees today. Yeah, come on, lunge it down. Get deep in those legs. Come on. You got a name tag on. I want to know what your name is. Let me see your chest. Keep it up. It's easy to drop down. Come on, stay with me. Five, four, three, two. Push up, T. Last move. Last move. Push up, T. Here we go. Push up. Come on, give me that T. Yes. You got this. Push it. Come on, T. Last time you're doing push ups today, you guys. Last time. Yes, you can. You are still stinking strong. Stay in it. Don't quit. Not now. No, because you got five. Four, three, two, and break. 30 seconds. Goes fast, right? Two moves. Two moves. Sit up. Triceps. Lateral lunges. You in. One minute of work. You can do anything for a minute. Yeah, I think so. All right, guys, sit up. Two triceps. You're on in three, two. Here we go. All the way down. Give me those two triceps. One, two. You got it. All the way down, all the way up. Give me that. One, two. You got it. Come on. Stay in it. All the way up. Yes, you can. 30 seconds. Right here. You got this. And then it's lunges. I know it burns. I feel it. Come on. Yes, you can. We have five, four, three, two, and one. Winter, off to the side. Give me those lateral lunges. Last time. Give me that hop. If you can. Add it. Come on. If you can. You're hopping. Yes. Let's go. Yes, you can. Come on, push it. You are so stupid strong. You got this. Stay in it. Come on. Tap, Push all you got. 10 seconds. What can you do in 10 seconds? Show me you got this. 5, 4, 3, 2. Recover. Recover. Yes. Nice work. Good news, guys. One move. Sit up triceps. Sit up triceps. Last time. Last. 30 seconds. And you are stretching. Yes. Right. 30 seconds. Right here. Come on. You're on in three, two. Here we go. All the way down, all the way up. Come on. Give me those two triceps. Yes. Nice work. All the way down all day. Give me those two triceps. 30 seconds. This is it. The last move of your pyramid. It's happening right now. You work so hard for this moment. You gotta Finish strong, right? 10 seconds. Yes, you can. Come on, finish with me. 5, 4, 3, 2, 1. Nice work. Weights go off to the side. And we're stretching. Yeah. Let's stretch it out. Text you. Go all the way down, down to the back. Arms go long legs go along. Oh, that feels good, right? Your heart rates too high. You can always sit up right here. Pull your right knee into the chest. Put your right knee in. Hold slightly out towards your right armpit. Yeah, that feels good. Open up that hip flexor. Send the right toes. Long option, walk up your leg. Point the toe, flex the foot or roll of that ankle. Nice work, you guys. I am so impressed. That is a tough workout, but, man, is it a good one. Yes. Guide that right ankle across the left knee. Thread the needle. Flying. Figure 4. Yeah. You pull in on that left leg. Push away with the right ankle. That feels good, right? Feel those glutes. Hello, glutes. All right, pull a little bit tighter. Now you're going to roll over to your side. And you're going to take that right foot behind you for a nice lying quad stretch. Yeah, we're just going to lay right here and stretch out those quads because you. You deserved this. Yes. You worked hard. 30 minutes of hard work in this pyramid. All the way up, all the way down. Crushing. Nice work, you guys. Okay, take it to your back. Other side. Left leg in. Pull it to the chest. Pull it out towards the armpit. Open up that hip flexor. Yeah. Okay. Toes go all the way. Long option. Climb up the leg. Point the toe. Flex the foot. Roll out that ankle. Nice. Nice work. Awesome job. You guys come back and do this workout again. It's such a good one. Add it to your routine weekly. One of my favorites. Ok. Guide that left ankle across the right leg. Pull it in. I swear I say that about all my workouts. This one's my favorite. But really I love them all. That's why I do this. Right? Feel that nice stretch in your outer glute. Now you're gonna roll over to the other side. You're gonna see my beautiful backside. Hello. And I'm doing a quad stretch lying on my side. Right? One way to end a workout, showing you my buns. Alright, roll it back up. Nice work you guys. Feel free to stretch. Check out my eight mobility moves if you want some more stretching because that's always good. And come back and do this workout again. It's lots of fun. And check out more workouts on nourishmovelove.com thanks for joining me today.