Today I have a 20-minute total body workout that will help you build strength and endurance using some weights!
In today’s workout we’re using a popular workout format called “pyramid training” that we just completed a challenge with in Rock Your Life (my online home workout studio and women’s fitness community) and people were loving it!
Speaking of Rock Your Life, the challenges I offer there are formatted with custom options and sequences for you whether you’re in your cycling years, in perimenopause or post menopause – so you can follow the perfect plan for YOU!
Now grab some weighted objects (water bottles, dumbbells or whatever you have) and join me to rock this workout together!
If you like this style of training, the Fast Fitness Challenge is an incredibly effective, time-saving challenge in the 15-20 minute range. When you start, you can opt to use any of the 3 calendar tracks you have access to for your life stage and schedule demands.
Start this challenge today!
(Returning to Rock Your Life? Just use the “returning members” button on the same page!)
Total Body Power Sculpt
Click to expand and see all workout move descriptions
Equipment: weighted objects, elevated surface
Pyramid Format: Round 1: 15 seconds | Round 2: 30 seconds | Round 3: 45 seconds | Round 4: 30 seconds | Round 5: 15 seconds. Resting 15 seconds between each movement with an optional bonus move.
Pyramid 1
Alternating Step Ups to Knee Drive
- Begin by standing tall in front of your elevated surface with your core braced and a weighted object in each hand.
- Plant your right foot on the elevated surface and, keeping your weight in your heel and your chest upright, drive through your right foot to stand fully on your right foot, and drive your left knee up towards your chest. Be mindful that your right knee is tracking in line with your toes.
- With control and keeping your weight in your right heel, slowly lower yourself back down, planting your left foot, then your right.
- Switch sides and continue alternating sides for your allotted time.
- MOD: Remove the weighted objects and complete this exercise with bodyweight only.
Rest: Triceps Kickbacks
- Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
- Hinge forward at the hips at a 45 degree angle with your body with a flat back, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
- Draw your elbows up and back beside your ribcage and perform tricep kickback by kicking your arms straight back, rotating your palms towards the ceiling, and contracting your triceps.
- Keep your elbows beside your ribcage as you bend your arms and repeat the kickback from a hinged position for allotted time.
Pyramid 2
Elevated Plank Row
- With a weighted object within reach of your left hand, begin in a tall plank position on an elevated surface with shoulders stacked over your wrists, core braced, neutral gaze (not looking up or down) and back flat.
- Grab the weighted object with your left hand and ​​keeping your hips square to the ground and core braced, perform a row with your left arm by pulling your elbow straight back along your body and squeezing the base of your shoulder blade.
- Slowly return your right arm back down and repeat for allotted time.
- Switch sides when prompted and repeat.
- MOD: Drop your knees for a modified plank position and/or perform the rows without any weighted objects.
Rest: Bird dog reach
- Begin in a tabletop position on the mat with your shoulders stacked over your hands, knees under your hips, and a flat back with your wore braced.
- Extend your right arm and left leg while squeezing the glute of the extended leg, keeping your core braced and hips level.
- Draw your right elbow in to meet your left knee as you crunch your torso and contract your abs.
- Extend your right arm and left leg once more before returning to your tabletop position and switching sides.
- Continue alternating sides for allotted time.
- MOD: Keep both hands on the mat and extend just your leg behind you and crunch it in below your body.
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Pyramid 3
KANG Squat
- Begin by standing with your feet hip-width distance, holding a weighted object in each hand, your core braced and shoulders back and down (as if they were against a wall).
- Bend your knees in line with your toes, sending your hips back to come into a squat.
- Drive through the heels to straighten your legs, maintaining a flat back and hinge in the hips, as you touch the weighted objects to your shins with your palms facing your body.
- Squeezing the glutes with a braced core, drive through the heels to come back up to standing.
- Repeat sequence for allotted time.
Rest: Calf Raises
- Stand with your feet hip distance apart, core braced, chest up, shoulders back and down (as if they were against a wall), and a weighted object in each hand at your shoulders or by your sides.
- Lift your heels off of the mat as high as you can with control, then slowly lower them back down (be mindful that you’re not shifting your weight side to side or leaning forward).
- Repeat for allotted time.
- MOD: Remove the weighted objects and complete this move with bodyweight only.
Pyramid 4
Hollow Hold Press (or Bridge Lift Press)
- With a weighted object in each hand, begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making contact with the mat.
- Use your core to lift your shoulders off of the mat and extend your legs out long to hover over the mat.
- Extend your arms up overhead and alternate lowering and lifting each arm for chest presses, being mindful that your lower back remains in contact with the mat and your shoulders stay lifted.
- MOD options: Bend your knees and keep them lightly touching the mat, or keep them hovered away from the mat.
- Alternatively, hold a bridge pose instead of a hollow hold for the duration of this exercise.
Rest: Roll Ups
- Begin by lying with your back on the mat, your arms and legs extended.
- Use the strength of your core to lift your arms and torso off of the mat, keeping your core braced as you fold over your legs to reach for your toes.
- With control, reverse the movement, thinking of articulating and unrolling your spine back down to the mat until you are back to the starting position.
- Repeat for allotted time.
- MOD: Slightly bend at the knees instead of having them fully extended.
Great job Rockstar! The time and energy you invest in yourself and your health makes a huge difference! Let me know what you thought of today’s workout in the comments below.
Results don’t happen overnight but it’s the actions you take consistently over time that add up to the big changes in your health, energy and physique. ❤️
I love how Meg really pulls so many principles we discuss together in this post she shared in Rock Your Life, where she’s pointing out her body composition changes and how the expectation of our weight on the scale doesn’t really reflect what we think it will.
Looking for some guidance to help you reach YOUR goals?
You’re invited to Rock Your Body AND Your Life…
…in my epic home gym that has new classes every week, 30-day Challenges to keep you on track with a program, your own personal workout library, over 300 healthy recipes, an exclusive support group, access to the Team Betty Rocker coaches, and so much more!
Can’t wait to see you there!
(Returning to Rock Your Life? Just use the “returning members” button on the same page!)
