3-in-1 WEIGHT LOSS Workout | 20 Minute Full Body CARDIO, STRENGTH + CORE at Home

I don’t do pyramid-style workouts very often, and I’m not sure why, because I find them very enjoyable.  And sneaky!  This one, in particular, really surprised me with how sweaty and tough it got by the end in such a short amount of time.

Pyramids are set up in a way that you’re doing a different amount of reps for different exercises.  Sometimes you’re building up and sometimes you’re scaling down.  For this workout, we start off with (easier) more exercises and more reps, then scale down to (more difficult) fewer reps and fewer exercises.  It ends up being a built-in warm up and a built-in finisher (and you know how I love those!)

You’ll need one dumbbell (I went heavy with mine, because we’re holding it in two hands on the ends, rather than a traditional grip, thereby making it “easier” than a single-handed grip.  Of course you should set your own challenge on the weight you choose!) and about 20 minutes for the workout.  This one is super easy to print out and take with you anywhere, or you can follow along in real time with me on the video below.  Let me know if you have any questions!

3-in-1 WEIGHT LOSS Workout Workout Breakdown - Pahla B Fitness

3-in-1 WEIGHT LOSS Workout | 20 Minute Full Body CARDIO, STRENGTH + CORE at Home

CARDIO – Do these exercises 40x each:

  • Goofy Jacks
  • Side Shuffles
  • Skiers
  • Double Knees
  • Pop Squats

STRENGTH – Do these dumbbell exercises 30x each:

  • Overhead to High Knees
  • Close Squats
  • Deadlifts
  • Lat Pullovers

CORE – Do these bodyweight exercises without rest 20x each (this is the built-in finisher):

  • Shoulder Taps
  • Spiderman Sprawls
  • 20-second Plank Hold

Can’t see the video below?  Click here to watch it on YouTube:  https://youtu.be/KNp_mvrB8ws


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