Whole body strength pyramid exercise

Equipment: weight-bearing items (water bottles, dumbbells, household items).
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 to high pull rowing

• When you start to stand, your feet are wider than your hips. Let your feet rotate naturally.
• Hold the weighted object in your hand, hang your arms vertically in front of you, and shoulders back and down to balance the weight that pulls you forward.
• Put your hips back behind you, pull your belly button inward and up to engage your core, keep your chest tall (don’t bend forward), and keep your heels and knees in line with your toes.
• When you resume standing, use your heels and squeeze your hips to pull your weight-bearing objects up and back evenly for high-pull rowing. Pay attention to the muscles between the shoulder blades.
• MOD: Don’t use weighted objects at the beginning.

Extra action: lateral leg lift

• Start standing, grab the back of the chair or tall object as a support, and let your core work.
• Support yourself with your right foot, raise your left leg laterally, and start this movement through your hips. (Be sure to keep your hips straight and your core in use, not open your hips or arch your back.)
• Optional: Hold the heavy object in your hand and place it on the outside of your thigh, or use a mini strap to increase resistance.

Pyramid 2

2-way biceps curl

• Hold your weighted object, turn your palms outward to face you in front of you, and pull your shoulder blades back and down with your core engaged.
• Keep your upper arms still, perform a biceps curl with your arms, curl the weight up to your shoulders, and at the same time contract your biceps (the end palms are facing you).
• Reverse the movement back to the starting position, rotate your arms externally, keep your elbows at your sides, and perform broad biceps curls.
• Return to the center and repeat the regular wide curl back to back.

Extra action: weighted calf elevation

• Start standing, keeping your feet apart from your hips, holding a weighted object in each hand.
• Lift your toes, and then slowly lower them (make sure you don’t shake back and forth).
• MOD: Perform these operations without weight.

Pyramid 3

Skating lunge

• Starting from a standing position, the core is tightened and the chest is straight.
• When the left knee is bent behind you and your right hand touches the ground down, step your right foot back behind you, and then take a bent knee lunge to the left.
• When you stand up, use your front heel and jump or step laterally (sideways) to change legs.
• Alternate back and forth within the specified time.
• MOD: Will jump out or alternately perform reverse lunges.
• Optional: Hold a heavy object in each hand to increase resistance.

Extra action: standing triceps kickback

• Stand with your core tightened, chest tall, holding heavy objects in your hands.
• Bend your hips forward into a chair position, pull your shoulder blades down and back to prevent them from bending forward, let the dumbbells hang over your chest, and keep your eyes neutral.
• Pull the weight to your sides, keep your elbows close to your body and squeeze your back muscles, just like pinching the bottom of your shoulder blades together.
• In this rowing position, the triceps kick is performed by kicking the arms back and contracting the triceps.
• Return to your row position in control and repeat.

Pyramid 4

Bent over

• Stand with your core tightened, chest tall, holding heavy objects in your hands.
• Bend your hips forward into a chair position, pull your shoulder blades down and back to prevent them from bending forward, let the dumbbells hang over your chest, and keep your eyes neutral.
• Pull the weight to your sides, keep your elbows close to your body and squeeze your back muscles, just like pinching the bottom of your shoulder blades together.
• In this line position, the external rotation ends with a wide line position with the palm facing the back.
• Slowly lower your weight below your chest.
• Pull the weight back to the wide rowing position. When in the rowing position, pull the weight back to your sides, keep your elbows close to your body and squeeze your back muscles.
• Return your weight to your hanging position and repeat the sequence from narrow to wide and wide to narrow.

Extra action: Plie calf raise

• Begin to stand, keep your feet apart from your hips, point your toes, and hold a weighted object in each hand.
• Lift your toes, and then slowly lower them (make sure you don’t shake back and forth).
• MOD: Perform these operations without weight.

Organizer

Heisman (90 seconds)

• Begin to stand, tighten the core, and push the right knee out to the side of the body when the right elbow is in contact, and perform side crunches.
• Resume to stand and repeat on the other side.
• Try to keep your knees elevated at a rapid rate, alternating back and forth.
• MOD: Run it out to reduce the impact and alternately drive the knee to the elbow, focusing on the tightening part of the action.