Pyramid shape of the lower body in 20 minutes

Equipment: heavy objects (water bottles, dumbbells, household items), elevated surfaces (optional).

Format: Round 1: 15 seconds | Round 2: 30 seconds | Round 3: 45 seconds | Round 4: 30 seconds | Round 5: 15 seconds. Rest for 15 seconds between each action.

Pyramid 1

Sumo Squat Side Knee Drive

• When you start to stand, your feet are wider than your hips and your core tightens.
• Put your hips back behind you, keep your chest straight (don’t bend forward), and keep your heels and knees in line with your toes.
• When you resume standing, pass your heels and squeeze your hips. When you stand, bend your right knee, and then squeeze your knee up to your elbow to perform a side knee tightening.
• Repeat the sumo squat and alternate side knee squeeze within the specified time.

Extra action: standing buttocks kickback

• Start standing, holding a wall or raised surface if necessary, supporting yourself with your left leg and straightening your right leg back.
• Keep your hips straight, straighten your back legs, and lift your legs back to contract your hips.
• Lower your leg slightly and repeat within the stipulated time. Change legs every rotation.

Pyramid 2

Romanian deadlift

• Begin to stand, hips parted, and core contact with a weight-bearing object on each hand.
• Bend your knees slightly, and slowly bend your waist forward while pushing your hips back and bringing the weight closer to your body.
• Bend forward as much as possible while keeping your back flat, then pass the heels back to a standing position and squeeze the hips at the top.
• MOD: Unload the heavy object and use only your weight to do this action

Extra action: free lunge

• Begin to stand, tighten the core, straighten up your chest, put the weight on your shoulders with both hands.
• Take a step to the right in a broad position, bend your right knee, and shoot your hips back into a lateral lunge position. Keep your chest tall, make sure your front knees are in line with your toes, and keep your weight on your heels and hips.
• Resume standing with your right heel and repeat on the other side.
• MOD: Perform this action without weight.

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Pyramid 3

Goblet squat

• Start standing, keep your feet apart from your hips, engage your core and hold one end of a dumbbell with your hands.
• Keep your chest high, return your weight to your heels, squat straight, and bounce your hips back slightly. Make sure your knees are not bent and your chest is upright.
• Drive with your heels and exert force through the back chain to restore standing.
• MOD: Sit on an object (chair, ottoman, bench, etc.) or remove the load, then squat with your own weight.

Extra action: split leg squat jump

• Begin in a forward lunge position with your knees bent, your chest tall, and your core tightening.
• Place your weight on your front foot, follow your toes with your knees, jump up and swap your front and back legs, and gently fall back into the lunge position.
• MOD: Perform alternate reverse lunges to create this low impact or grab a wall or chair back to help balance.

  

Pyramid 4

Squat thrust

• Begin to stand, tighten the core and straighten your chest.
• Bend your knees, place your hands on the floor or mat in front of you (fold your hands directly under your shoulders), then jump up or step your feet back to a high plank position to keep your core engaged.
• Jump or put your feet back in your hands, then return to a standing state, put your weight on your heels, and use your motivation to push you to jump and repeat.
• MOD: Perform this movement with your hands on a slanted surface, such as a chair, sofa, or footrest. You can also completely eliminate the impact by stepping back and forth instead of jumping, and squatting instead of jumping.

Extra action: raise the calf

• Begin to stand, keeping your feet at the hip distance.
• Lift your toes, and then slowly lower them (make sure not to shake back and forth).
• Optional: hold heavy objects in both hands.

Terminator

Climber (90 seconds)

• Start in a high plank position, with your shoulders folded over your hands, your core tightened, and your back flat.
• Keeping your hips down, stretch your knees into your chest cavity, then pull each knee inward as far as you can, and then withdraw, one at a time.
• MOD: Perform this movement on a raised surface by placing your hand on the edge of the sofa or table.