PEAKED Full Body Workout - Pyramid Training | EPIC Endgame Day 34

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

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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

[rfrancoi]

LOVE her format:
1. Brief intro, and what to expect
2. Smile, "Lets go"
3. Smile, and hard work (No needless talking)
4. Stretch.
5. DONE!

[gabriellecolella]

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 🎉

[alexanajarro]

Pyramid workouts are so rewarding, they start feeling easy but gosh they get really hard by the end. Thank you Caroline for another great workout!!

[matthewalmond]

Isn’t this just the most fantastic week of training! Every day we have interesting, superbly planned, challenging workouts! I just loved doing pyramids today...I found the single arm shoulder presses the hardest...really killing on the second 40 sec round! I knew from the community comment that the finisher would be something special today...and it didn’t disappoint! Hope you all have a great workout and a lovely weekend! Matthew

[buleciliwe]

My kids are on winter break so, I had my son counting me down for the "FINISHER"! We had many pauses in between BUT I HAD to finish, he kept saying "Come on, Mommy, you can do it!" So, I am NOW his super mom😅😛💪 Thanks CG, that was a challenging workout but it's DONE!

[eleanormiller]

I forgot how much I love pyramid workouts and Caroline made yet another exceptional workout!!! The first 20 seconds of each exercise was deceptively easy and you knew what you were getting into-absolutely loved it!!! Thank you Caroline!!! 🤗💕

[louisehornagold]

Loved today’s workout and loved the Boo 👻 from the dreaded chair 😂 Reinforcing my view that Caroline is not just a super trainer, she is a genuine person, with a great sense of humour who cares about the community she’s created. Love it 😍

[racheleisele]

Caroline, my husband and I look forward to doing your workouts together throughout the week!!! We were talking today about how we love the variety of the sets/rest/repeat(s) structure so workouts are never predictable! I had never done the pyramid structure but I really enjoyed it! Thank you for your amazing free workouts!!!

[Mysreyah]

Renegade rows are my least favourite exercise of all time....but last week I found myself easily doing 20 reps with little thought. I think you've now gotten me to the point where this finisher is a possibility for me! I'm ready for tomorrow!!

[MeeraMA]

I was laughing so hard when the chair popped up with a boom😄 at 1:15. Boom is necessary since its going to be Bulgarian lunges pyramid sets 😄

[seejay]

The "BOO!" sound effect when the camera focused on the chair got me laughing so hard HAHAHAHA
Let's do this!

Edit: Just finished and my whole body was quivering while drinking water whoo! Love me some full body pyramid training! I hope you all will enjoy this as much as I did! I hope you all enjoy rest day tomorrow! :D

[catherinethomas]

the “boo” effect cracked me up! A very untraditional opening but a hilarious one! x

[wendybitker]

I love the "Boo" when Caroline mentioned Bulgarian lunges/legends haha. It's exactly how I feel! I was fine all through the workout---love Pyramid workouts by the way, Caroline...but those renegade rows were definitely the most challenging 100 reps yet. I had to go down in weights. This is a brilliant one everyone! Have a great workout and a wonderful day! Enjoy your rest day tomorrow everyone! See you Sunday!

[rhondasnyder]

Pyramid full body might be my favorite workout! Did everybody start with a giggle after hearing the infamous chair boo?? Caroline, you made the whole Girvanator world laugh! Thanks for a great workout from Michigan!!

[tanjagoltnik]

"Boo effect" made me laugh at the start haha. I think I am really repetetive by my comments now, but this week has been just brilliantly amazing. At the end of every session I said this is my favourite so far... I love pyramid training, because of its mental component. Completing one side and all the time you are doing it, you know you will have to repeat it on the other side too. Shoulder press and bulgarians were the hardest for me, but actually I enjoyed the bulgarians the most. The finisher🔥🔥🔥🔥 the hardest finisher involving the upper body so far. I can still feel it! I used 2*10 kg, but during the 1min shoulder press I dropped to 8kg. It burned.
Hope you will have an amazing rest day and see you for some turbo tabata on sunday:)

[amiraaa]

Caroline i love your humor! Was just death staring at that evil Black chair and THE BOO really got to me 😂🙄 Cant wait to do this later in the day!

[PChiG]

Pyramid always sounds so scary. But after you do it, you feel so accomplished! What another challenging but exciting finisher! Thank you so much Caroline for the well-thought-out program. Each day is an exciting but challenging day, but very rewarding after the finisher! Loving this program and all the formats! Looking forward tomorrow morning!

[shaleen]

That small x_x Chair moment was hilarious! I had to go back and re watch it just to make sure I didn't imagine that 😂

Dreading to do this workout during my periods but hoping the pyramid format would actually allow myself take it easy and do multiple sets of a certain workout. Let's go! 🔥❤️

[Grl_pwr]

That chair terrifies a lot of people because it means there's a Bulgarian Lunge exercise, I'm sure a lot of people don't like it.quite the opposite , it’s one of my favorite exercises that I enjoy doing.😍😍

[ThePartxX]

There’s nothing better than starting the weekend off with a killer upper body workout! They always make me feel so epic! 💪🏻