Pyramid training for a full body workout… and the timed format of pyramid sets means it is guaranteed that this workout will pass quite quickly yet be very intense at points especially when we reach the 1 minute mark per exercise!
For this full body workout you will need a pair of dumbbells, your mat, a yoga block and a chair!
The dumbbells I am using for your reference are 10kg throughout!
The timer will be on for each pyramid set as follows (in seconds):
20 work
20 rest
40 work
20 rest
60 work
20 rest
40 work
20 rest
20 work
20 rest!
CLEAN TO SQUAT
LATERAL PARTIALS
HEEL ELEVATED 1 1/2 REPS
X1 ARM SHOULDER PRESS (same side)
X1 ARM SHOULDER PRESS (switch side)
FWD LEAN BULGARIAN LUNGE (same side)
FWD LEAN BULGARIAN LUNGE (switch)
DIAMOND PRESS
FINISHER!
100 x RENEGADE ROWS:
25 x SINGLE SIDE!
25 x OPPOSITE SIDE
50 x ALTERNATING!*
• yoga block can be placed on back as an option! 
For me, I found this finisher one of the most challenging so far! The Renegade Row involves much more than just the back… core and lower strength, stability, support, and control!
But take your time! 100 reps can be split up as you prefer!
The yoga block is an option to test just how little you can resist movement at the hips… harder than it looks! Of course some movement is inevitable but the point is to ‘try’ to resist it!
Have fun and smash it!! I know you will!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
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This program it’s incredible and thanks Carolina you are fantastic I
This workout it's still rockin in 2025!
Vaya que me asuste con el booo de la silla!!! jajaj
Completed 2/9/25.
She kills me but shes got me strong
This was insane. I haven't lifted weights in about a month and it shows: I could feel my muscles tesnsing during the first pyramid.
Finisher: (L) 4- 4-(R) 4 – 4 – Alt 17 each side
I don't know that its worth rating today's effort but I'm proud to have finished.
Thanks, Caroline
I used to HATE Bulgarian lunges but they have become much easier over time, love that!!
Oh my… I am toasted now. Good workout!! And of course split squats..
Thanks!
don't give up guys
11/09/24. What a powerful and effective routine, I sweated a lot, challenge overcome, thank you very much Caro for sharing and being an excellent coach, greetings from Mexico.
I did 100 renegade rows!!!!!! Whoopee!!!
Her Workouts is totally on another Level than any other Youtubers! Never Gets Easy
I think it's important to note that alot of us aren't following Caroline closely, meaning we are trailing behind with lighter weights and sometimes even substituting exercises for better form or at least I am
! I often come to the comments hoping to find others who are doing the same. I'm not on her level yet but I'm happy to follow along the day to day challenge knowing I'm doing the reps with her. Yay us! We are soooo Epic 
done 18th june,2024…resting while working out, tomorrow's another challenge day,maybe ocean cross…yay,it's done! Thank you my Lord and Saviour,Jesus,and Carol,my best trainer…
Holy crap that finisher. Had to do bodyweight for the last 50, but I survived!
I find resting the ball of the foot on a hard surface, like a window sill or bench seat, really assists the Bulgarian lunges. The foot needs a firm surface to rest against.
Beautiful woman with Brians
March 4, 2024. Day 34 done. I used 10 and 12 lbs dumbbells
. I did 50 reps 
March 4, 2024. Day 34 done. Today I used 12 and 10 lbs dumbbells
. I did 50 reps 