POWERFUL Pyramid Training - Full Body Workout | EPIC III Day 34

A full body workout that allows you to spend extra sets on movements to build strength, endurance and muscle using pyramid sets format! Beginning with the shoulders, then onto the lower body, back & chest!

With pyramid sets, the first set can be deceiving. It is only 20 seconds! But the intensity quickly mounts but once you complete the full 1 minute, it’s downhill from there in a positive way!

For this full body workout, you will need a pair of dumbbells, your mat and a yoga block/thick book/stepper for heel elevated squats!

The dumbbells I am using for your reference are 10kg throughout!

Below is the time format!

20 work
20 rest
40 work
20 rest
60 work
20 rest
40 work
20 rest
20 work
20 rest

PUSH PRESS (one side)

PUSH PRESS (switch side)

MAKER!

1/2 REP ELEVATED SQUATS (stand every 10 seconds)

BENT OVER ROW (break every 20 sec)

REAR STEP LUNGE (one side)

REAR STEP LUNGE (switch side)

DEEP PUSH UPS ON DUMBBELLS (for a quick rest, go into downward dog!)

Finisher:

30/30/30/30/30

A mini pyramid set!

1/2 REP SQUATS BODYWEIGHT
X1 DUMBBELL SQUAT TO PRESS
X2 DUMBBELL SQUAT TO PRESS
X1 DUMBBELL SQUAT TO PRESS
1/2 REP SQUATS BODYWEIGHT!

Perfect finisher for this workout!!

I loved the small challenges that are presented throughout this workout! Time really did pass quickly today!

Full body workout that will leave you feeling indestructible!

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

[laurieann]

Love pyramids and I love that I found this channel. I taught fitness classes for 28 years and it's great to find someone that can kick my butt and I don't have to think of a program myself! Thanks so much for your positive energy!

[aurelieliot]

Good morning Caroline, good morning everyone ! 🤩
For me it’s the highlight of the week!! Full body pyramid workout… Wednesday we were going to Bulgaria, today we are going to climb the mountain… we are traveling with you Caroline ! Love that diversity. Thank you so much Caroline !

[iamdevanshkalra]

I love the concept of climbing up then relief on way down…but by then your muscles are tired so it's still really intense….The first set (typically 20 or 30 seconds) may feel 'ok' but as the exercise is repeated, and duration is increased, so too will the demand from you! Hope everybody has a great workout and an even better Friday…let's overcome our obstacles today and kick off the weekend with a feeling of accomplishment 💛

[matthewalmond]

Pyramid training is always great to do...I love the way the intensity builds up...but also how the time flies by! A full body pyramid session looks like a brilliant addition to this fantastic week of workouts! Great selection of exercises...our favourite Makers are in there and who else is looking forward to those deep push ups right at the end! Love the bright cheerful colours today! Have fun everyone...and have a lovely weekend afterwards! Matthew

[manikagupta]

Every session this week has been so intense and fiery..I am sure today's pyramid full body Workout is gonna be no different. I simply love pyramid training..the feeling of climbing a mountain, reaching top and then going down is amazing..ready to feel strong and spirited with those presses, rows and squats..all the best everyone..and thank you Caroline.. 😊 ♥

[ED-msho]

I don’t know how you manage to make us feel stronger but worn out at the same time. Actually on day 33 I felt I couldn’t make it. I now I feel stronger again but I feel I worked hard.

Thanks again Caroline. You are the best!

[abma]

I’m just happy there’s no transparent chair.

[alessiamarigliani]

Pyramid training is so demanding, but also so rewarding. We must be very proud of ourselves because we carry out a training of this type ... it is not so obvious! ❤️ I am with every single one of you, fam

[deeross]

Hi Caroline and all. I have missed you. I have been on a mental health journey. Until recently exercise has been enough to keep my head above water. I was drowning a month ago and found the courage to seek help....hardest part. Over the last few weeks I have been integrating medication. I won't say that's been easy. It's been pretty physically brutal...sleeplessness being the most difficult. After a couple weeks, sleep started to return and for the last week I did EPIC beginners and then voila....here I am doing a pyramid of makers!!!!

Thank you, Caroline. You've trained me well. Your kindness and generosity shine in my living room all the way in California 🌞🧡🤗💪👏👍👋

[cecelisulo]

my body is in shape because of you .I love you

[melinda]

I always love pyramid training. One of my favorite types of training😍! Today flew-by! I couldn't believe how quickly we hit 80%. The music was great and so were the exercises. It's always amazing how exhausted I get with a few sets of Makers!🤩🤩 Those deep pushups were very fatiguing, but I love 'em. One of those exercises that you know is doing great things for you. The finisher was intense but what a way to wrap up the workout. Another great start to my Friday. Thanks so much Caroline! I hope everyone enjoys their weekend. See you all Sunday!😁

[matthewalmond]

Hi Caroline...hi everyone...just finished on a cold, dark morning...but the workout certainly warmed me up and the lovely bright colours made up for the darkness! I just loved this pyramid training...I love the endurance aspect! The push ups at the end were the hardest for me...but so good for practising good form! I’m going for a long walk with a friend today...so this was a good warm up! Have a lovely weekend everyone! Matthew

[eleanormiller]

Pyramid training crushed it-thank you! I absolutely love and appreciate all of the time, thoughtfulness, and creativity Caroline puts in each of these workouts-brilliant! 🤗💕

[vylia]

Super good! I love full-body workouts! I just love EPIC III. It's incredible how many changes in strength and shape I'm experiencing. Thanks, Caroline!

[eaglecondorastrology]

That mini pyramid at the end almost killed me--changing up the weight was even harder than changing the time, especially on an exercise as challenging as squat presses!

[monicadivari]

Have a great weekend everyone!!!
Thank you Caroline for another great week!💕

[jennyfrost]

Definitely intense...don't know where the time went...favourite finisher so far...thank you 💕

[christinesten.]

toughest week so far! I really love this pyramid style and I realized that I am not a big fan of "no repeat" when it comes the strength. I am much more focused 😅. It's so interesting how my mind (and body) are dealing with this pyramid style: I push myself much more, expecially in the last 40 and 20 seconds.

[kritikasharma]

It starts off good but gets intense halfway down. My lower body is still sore from the leg day earlier this week and this one add to the fire 🔥

[sydneyx-bw]

This was definitely one of my favorite workouts in EPIC III - had to repeat it today, I just love how strong I feel after any of CG‘s workouts but especially after this one, cannot thank her enough for changing my life and relationship to exercise ❤️