20 minutes of total body strength and toning

Equipment: Heavy objects, optional raised surface
Pyramid Format: Round 1: 15 seconds | Round 2: 30 seconds | Round 3: 45 seconds | Round 4: 30 seconds | Round 5: 15 seconds. Rest 15 seconds between each move and optional bonus move.

Pyramid 1

Bulgarian Split Squat

• Start standing with a weight in each hand and one foot high behind you, hip-width apart and far enough apart to form a good lunge position.
• Sit on the edge of a raised surface and find the best position for your feet so that the edge is right where your hips meet your thighs. Straighten your working leg; wherever your feet touch the ground is where you should be placed during the split squat.
• Bend your knees to a depth that works for you and control yourself as you lower yourself (making sure your front knee doesn't buckle in or out).
• As you stand up, drive through your front heels and stand.
• Repeat this for the duration of a round, switching sides on the next round.
• MOD: Perform only bodyweight exercises, lean your hands against a wall for balance, or do regular forward lunges on the mat

Rest: Calf raises

• Stand with feet hip-distance apart, core braced, chest lifted, shoulders back and down (as if leaning against a wall), holding a weight in each hand at your shoulders or sides.
• With control, lift your heels as high as you can off the mat and slowly lower them (be careful not to shift your weight from side to side or lean forward).
• Repeat the allocated time.
• MOD: Remove the weight and perform the move using only your body weight.

Pyramid 2

Squat to one-arm pull-back row

• Start standing with feet hip-distance apart, core braced, chest straight, and a weight in each hand.
• As you squat, pull your hips back, brace your core and keep your chest up and your knees in line with your toes.
• Drive through your heels and squeeze your glutes to return to standing.
• Leading with your elbows, use your upper back and lats to pull the weights up and back, one at a time, like starting a lawn mower.
• Lower the weight in a controlled manner and repeat the sequence for the designated amount of time.
• MOD: Squat using a raised surface behind you to guide your squat form.

Rest: Jack Press

• Begin standing with feet together and core braced. Hold the weight in both hands with your arms in a goalpost position and your shoulders back and down (as if you were standing against a wall).
• When your arms are fully extended, press the weight toward the sky and jump your feet away. Keep your elbows back and chest open.
• Jump your feet back together, bring your arms back to the starting position, and repeat for the allotted time.
• MOD: Remove the weight and/or reduce the impact of this move by removing the jump and alternately stepping each foot out and back.

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Pyramid 3

Changes in biceps and triceps

• bicep curl
  
  • Stand and hold the weight with your palms facing forward, core braced, shoulders back and down (as if you were leaning against a wall), bend your elbows and curl the weight to shoulder height.
  • With control, lower the weight to the starting position. Note that your elbows remain within your chest during the curl.
  • Repeat the allocated time.
• hammer curl
  
  • Begin standing with a weight in your hands, palms facing your sides.
  • With your core braced and your shoulders back and down (as if you were leaning against a wall), bend your arms at the elbows and curl the dumbbells to shoulder height.
  • With control, return the weight to the starting position. Remember to keep your elbows still on your ribcage during the curl.
  • Repeat the allocated time.
• 45 degree curls
  • Start standing with a weight in your hands, palms facing away from you.
  • With your core braced and your shoulders back and down (as if you were leaning against a wall), rotate your forearms outward about 45 degrees and bend your elbows to curl the dumbbells to shoulder height.
  • With control, lower the weight to the starting position. Remember to keep your elbows still on your ribcage during the curl.
  • Repeat allocated time..
• triceps kickback
  • Stand with your core tight, chest tall, shoulders back and down (as if you're leaning against a wall), and hold something heavy in your hands.
  • The hips are tilted forward at a 45-degree angle to the body, and the back is flat and engaged between the shoulders so that they do not bend forward. Let the dumbbells hang under your chest and keep your head and neck in a neutral position.
  • Pull your elbows up and back next to your ribcage, then kick your arms straight back, rotating your palms toward the ceiling and contracting your triceps to perform a tricep kickback.
  • Keep your elbows next to your ribcage as you bend your arms, and repeat the kickback from the hinged position for the prescribed amount of time.
• Overhead triceps stretch
  • Start in a standing position with core braced and shoulders back and down (as if leaning against a wall).
  • Use both hands to lift a heavier object above your head (or hold two lighter objects with both hands), keeping your arms straight above your head.
  • Bend your elbows and slowly lower the weight behind your head, being careful not to spread your elbows too far.
  • Once your forearms move to a position parallel to the floor, return the weight to the starting position and repeat.
  • Your upper arms should stay in place throughout the movement so that your elbows don't move too far forward or backward.
  • Repeat the allocated time.

Rest: Skater

• Start standing up straight, core engaged and chest straight.
• As your left knee bends, take a step back with your right foot and then to the left (your right knee will be aligned behind your left heel).
• Bend your knees and lower into a lunge position, making sure your chest stays upright and your front knee doesn't go over your toes.
• Cross your front heel, jump laterally to the other side, land gently on the ball of your right foot, and repeat the curtsy on the other leg. Alternate back and forth.
• MOD: Reduce the jump in the movement and reduce the impact by alternating kneeling lunges or reverse lunges.

Pyramid 4

sumo squat press

• Start by standing with your feet wider than hip distance apart, letting your feet naturally point outwards, and hold a weight in each hand on your shoulders.
• Brace your core, push your hips back, keep your chest straight (don't bend forward), return your weight to your heels, and keep your knees in line with your toes.
• As you drive through your heels, squeeze your glutes to return to a standing position and push the dumbbells directly over your head, palms still facing each other.
• When you return to the sumo squat, return the weight to the starting position.
• Repeat for the specified time.
• MOD: Squat using a raised surface behind you to guide your squat form.

Rest: side kick

• Start by standing with feet hip-width apart, core braced, chest straight, and hands in a fighting position.
• Lean slightly to the left, feeling your left leg is stable and strong, then kick your right leg directly to the right, first lifting your knee and then driving through your heel, as if you are kicking a door.
• Return your right foot to its original position and switch sides.
• Continue alternating within the specified time.