30 min lower body pyramid workout you can do with a single heavy weight #pyramidworkout

A quick version of the traditional Strength + Plyo Pyramid class — just one pyramid instead of two. This pyramid will have a lower body emphasis.

EQUIPMENT FOR CLASS:
—Single heavy weight (I'm using 20lbs)

In this class, we start with a guided warm up, focusing on mobility, glute activation, and light cardio to build some heat. We then move onto our strength and plyo pyramid. You'll preform six exercises. The first time through the six exercises, you do them for 60 seconds each. Then just 45 seconds each. Then 30 seconds each.

You get 15 seconds of rest/transition time between each exercises (30 between sets), but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.

We finish class with a guided cool down and stretch.

There is some jumping throughout class. Low-impact modifications will be shown on the screen if you want to keep the entire workout low impact.

Strength + Plyo Pyramid Workout
—Squat Clean, Back Lunge
—SA Swing X2, Squat Up 'n Over
—Skater, SL Hop
—Side Lunge Knee Drive, Row
—Weighted Squat Pulse x2, Hop, Jump
—Lunge Tap, Squat Tap

#lowerbodyworkout #30minworkout