full body strength sculpture

Equipment: Heavy objects, elevated surfaces
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

Alternate pedaling to knee drive

• First, stand tall with your core braced and a weight in each hand.
• Place your right foot on an elevated surface, keeping the weight of your heel and chest upright, drive through your right foot to stand fully on your right foot, and push your left knee up toward your chest. Note that your right knee is in line with your toes.
• Controlling and keeping your weight on your right heel, slowly lower yourself onto your left foot, then your right foot.
• Switch sides and continue alternating for the allotted time.
• MOD: Remove the weight and complete this exercise using only your body weight.

Rest: Tricep 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.

Pyramid 2

elevated flat rowing

• With the weight within reach of your left hand, start in a high plank position on an elevated surface with shoulders stacked over wrists, core braced, neutral gaze (not up or down), and back straight.
• Grasp the weight with your left hand, keeping your hips perpendicular to the ground and supporting your core, row with your left arm, drawing your elbow back along your body and squeezing the base of your shoulder blades.
• Slowly lower your right arm back to its original position and repeat for the prescribed time.
• Switch sides when prompted and repeat.
• MOD: Lower your knees to adjust plank position and/or perform rows without any weight.

Rest: Bird dog stretch

• Start in a tabletop position on the mat, with your shoulders stacked over your hands, knees under your hips, and your back flat, supporting your clothes.
• Extend your right arm and left leg while squeezing the hip of the extended leg, keeping your core braced and your hips level.
• As you tighten your torso and contract your abdominal muscles, pull your right elbow toward your left knee.
• Extend your right arm and left leg again, then return to tabletop position and switch sides.
• Continue alternating within the specified time.
• MOD: Place your hands on the mat, extend your legs behind you, and press them under your body.

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Pyramid 3

Kang squat

• Start by standing with your feet hip-width apart, holding a weight in each hand, core braced, shoulders back and down (as if leaning against a wall).
• Bend your knees to align with your toes and push your hips back to squat.
• Pressing through your heels, straighten your legs, keeping a flat back and hinge at your hips, and bring the weight to your calves with your palms facing your body.
• Squeeze your glutes with a supportive core and drive through your heels to return to a standing position.
• Repeat the sequence for a specified amount of time.

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 4

Hollow holding press (or bridge lift press)

• Holding a weight in each hand, begin lying on your back with your knees bent, feet planted on the ground, and your core braced so your lower back is in contact with the mat.
• Use your core to lift your shoulders off the mat and extend your legs, hovering over the mat.
• Stretch your arms overhead and alternately lower and raise each arm for a chest press, focusing on keeping your lower back in contact with the mat and your shoulders lifted.
• MOD OPTIONS: Bend your knees and bring them lightly into contact with the mat, or hover them away from the mat.
• Alternatively, hold bridge pose instead of hollow during the exercise.

Rest: Roll up

• First, lie on your back on a mat with your arms and legs extended.
• Use your core to lift your arms and torso off the mat, keeping your core braced as you fold your legs to reach your toes.
• With control, reverse the movement, thinking about spreading your spine and lowering it back onto the mat until you're back in the starting position.
• Repeat the allocated time.
• MOD: Bend your knees slightly instead of fully extending them.