The Workout

Pyramid Training is basically a circuit training workout where you start with very minimal, or even a single rep of an exercise, and then progressively add to it and increase the reps in doing the circuit until you hit your maximum reps in that circuit, at which point you return down the “ladder” or other side of the pyramid.  Essentially, you will end up with your last circuit as what you started with.  This particular circuit focuses on your BACK, SHOULDERS, QUADS, GLUTES and of course CORE.. and will get your heart rate pumping all at the same time.


  • 1 set of medium dumbbells ( 5-15lbs depending on level). This works muscular endurance so you may need to go lighter than you think due to the high volume of reps back to back.


Holding a set of dumbbells complete these 3 exercises back to back (as shown in video above) :

  1. renegade row x2
  2. shoulder press x2
  3. squat x2

That would count as one full circuit. Then you would just basically add two reps to each exercise so the second round of the circuit would look like this:

  1. renegade row x4
  2. shoulder press x4
  3. squat x4

Continue to work your way up in your circuit training workout until you get to 10 reps of each*, and then return the reps back down the way you added them as you went up “the ladder.” So the reps for each circuit would be 2, 4, 6, 8, 10, 8, 6, 4, 2. Your goal is to try to keep moving from one circuit directly to the next with minimal break. However once you get into the higher reps and sense your form is getting compromised, you can rest between circuits, up to 60 seconds if you need to.

*If you’re feeling really strong extend your pyramid up to 16 reps. KILLER!

This is the type of workout that doesn’t take much time and can be done just about anytime, anywhere. So NO EXCUSES. Go Get Fit!