PYRAMID FULL BODY WORKOUT - Dumbbells | Pyramid Series Day 4

Yes! It’s full body day!!! Ready to work hard for those muscles? Let’s work the entire body today in pyramid format with mostly compound movements to promote hypertrophy to build strength, endurance and the muscles!

For this full body muscle building workout, you will need a pair of dumbbells, your mat and a chair for Bulgarian Lunges!

The dumbbells I am using for your reference are 17.5kg each. I use one lighter pair of dumbbells (9kg each) for the Arnold Presses!

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

CHEST PRESS
DIAMOND PRESS

BULGARIAN LUNGE (dumbbell in opposite hand)

BULGARIAN LUNGE (switch side)

SINGLE ARM ROW (all same side)
SINGLE ARM ROW (switch side)

1 1/2 REP BULGARIAN LUNGE (same side)

1 1/2 REP BULGARIAN LUNGE (switch side)

ARNOLD PRESS
1/2 REP SUITCASE SQUAT (stand every 10 seconds)

Complete fire is the best description for this workout! You will absolutely love it!! It’s a mental challenge but you can do it!!!

And the finisher looks a lot easier than it is! 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

This will be pyramid day 4 complete and all is left will be HIIT!!

Well done in advance!

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

[zezee]

I'm still feeling d burn in my hamstrings and my arms are still sore ...this pyramid series is very very challenging ....first 20 seconds are ok but 60 seconds omg it's like a roller coaster ride..seriously caroline hats off to you for ur efforts to bring such brilliant workouts for us....

[nicolecmoucheron]

It was "awful" in the best way, so thankful for how strong my body is thanks to you Caroline. Pushing myself to new limits and feeling sweaty makes for a great morning routine 😜💚

[NatashaOberoi]

Another great workout! I can't wait to do this workout! Today I turned 21!🥳🎈

I have been working out with you since April 2020. I was never confident, always shy and had low really self esteem. Ever since I started doing your workouts I've gained so much confidence, I never thought it was possible for me to be mentally and physically strong because I suffered with depression and anxiety throughout my teenage years. You are one of the main reasons why I feel so strong and completely turned my life around. I walked into my 20's feeling like 😎
Thank you Caroline for working so hard to create these amazing workouts! I'm so lucky I found your videos and be a part of this amazing community.

Can't wait to smash this workout! ⭐️⭐️

[manvi]

I know it's gonna be very challenging and tbh the entire week has been a huge mental as well as a physical challenge for me, which I love!
The first leg day was the most taxing, the upper body the most enjoyable and the glutes one being the most burning one, I have a feeling that this one is going to be a combo of all of these emotions! Caroline, I'm here for all sorts of training that you upload coz I trust you, inspired and empowered by you and proud of you! Let's finish this last dumbbell pyramid session of the week! All the best everyone🔥🔥

[CJG]

Anyone else get butterflies in their tummy when she says “Let’s Go!”
For the first time in my entire life I’m excited to exercise thanks to Caroline, even though I feel like dying at about minute 2😂
Thank you, Caroline for helping me become healthy, strong, and happy again! 😘

[riaj]

This pyramid week has been incredible so far, so demanding and so fun! This workout looks brilliant like all of Caroline's workouts and is full of compound movements to really build muscle! Have a great workout everyone and a fantastic Friday!

[munaahmed]

Caroline 🌻 Those Bulgarian lunges never gets any easier!!!! I enjoyed everything about this workout, thank you :) I started with 8kg each then dropped to 6kg each. Enjoy everyone and happy Friday 🌻🌻🌻

[anthonycarson]

Fullbody Friday and as they say in these parts "The arms are hangin out of me". Used 20kg DBs and 12.5 kg DBs for the Shoulders. I love Chest but honestly this hurt today those 60secs take for ever, but completed with no pauses. The Bulgarians with the DB on the opposite side take a little getting used to and they torch as do the BWs. Row went well again with no pauses but they require major focus. Arnolds are tough and the suitcases just finish you off. This reminds me of EPIC Heat, heavy weight, slow pace, shear focus, and determination to pump the life out of yourself. Happy Weekend Everyone 😉

[trishd.]

Excited to feel Strong and Powerful with Friday's FullBody Workout! Gonna Bring Out the Inner Beast! Let's have FUN! 😆👊

Active Rest Day: Walking, Constant Cardio, and UNWIND.

Done ✔️. After all that hard work, feels Amazing to finish. Like every day in this series, the burn and shaking is felt. Mental tougness is tested more in that 1min. Kept telling myself "I'ma beast", "I can do this"😆 and gather all the strength I have. Enjoyed today's workout! Thanks Caroline! ❤️

[dhamodharanmanickam]

Good morning Girvantors 💙💛. Hope you all had great active rest day. I tried EPIC 2 EMOM HIIT, I have improved lot and have no fear to try EMOM now. Fullbody Pyramid workout it's going to be more sweaty and strength workout. All our fav workout like chest press, Fly, Arnold press, Bulgarian lunges ( Hope so favourite). Let smash this workout Girvantors. 💪

[falafilqueen]

The pyramid series are my fav so far cause it really brings out the most of each exercise and gives it the perfect time, and it’s more then 30 min so I don’t have to worry about what else I’m gonna do after

[jenniferziegler]

Pyramid is my FAVORITE!! Wish this was more than 1 week, every session has hit muscles differently and I'm loving the soreness after all of them. Perfection!

[Hakeke]

Having some trouble with my eyes this week, so will keep this brief: LOVED IT. Loved every move and the format. Thank you, Caroline! Have a great weekend, everyone!

[rachanadalal]

I am just going crazy with all the workouts...wow...each and every day makes me feel like a golden gift from our so strong CG mam.
Thankful always for your time, support and encouragement

[tinettedebeer]

I did this workout yesterday! Yes, Caroline, we did work the entire body! 100% in pain today, and did the HIIT workout~!😀 This Full Body was extremely hard, but my body is very happy! Thank you for this wonderful Pyramid Series. I noted what my body is cable of. And the Bulgarian Lunges??!! Wow, it was painful full, but made it. I noted that I'm getting stronger, and that's because of you. Thank you, Caroline!

[miradjurdjevdan]

Proud to call myself a Girvinator - I’ve been working out with you for over a year & I love this pyramid series format & the complex series too - but also looking forward to what’s in store next week - another EPIC series? Maybe? Thank you for being our trainer & for all the hard work & dedication you give to worldwide fitness.

[marydethjudge]

This week has been the most challenging week of my entire life! I have lifted weights with other trainers and never in my life have I been able to feel all my muscles after today’s hit workout every muscle in my body was shaking I was quivering going down the stairs I know I pushed myself and I know I pushed myself well! Thank you Caroline for what you’re doing for us

[tinamercado]

my body is still sore from Monday Tuesday & Wednesday workout!
3 long nurse shifts in a row..16 hours& two 12 hour shifts ..completed ALL workouts for this pyramid series! looking forward to tomorrow workout ! thanks caroline!

[lindagrohmann]

I'm always looking forward to and enjoying the full body sessions on Fridays, and this was no exception! Though it was also extremely challenging. 😓 😅 When I saw Caroline use 17.5kg for most of the workout I thought I should probably torture myself with 15kg because that's the heaviest weight I currently use for lower body stuff and upper body combination movements like chest press etc.; I also replaced the bodyweight Bulgarian lunges with some 1/2 rep staggered RDLs because the chair I use for Bulgarians is very unstable and it almost broke after the db Bulgarians at the beginning 😆...so my forearms pretty much didn't get a lot of rest from holding the dumbbells and they felt so tight towards the end of the workout, like there was too much muscle in them :D Really glad to have made it through this, feeling really accomplished now! Looking forward to Sunday's pyramid HIIT!!! Thank you so much, Caroline, and have a lovely weekend everyone!

[iamdevanshkalra]

I’ve been looking forward to 🔺 pyramid full body Friday & it will be a great workout. By the looks, it seems to be very demanding & brilliantly planned. We’ll have so much fun ascending & descending the pyramid. Let’s smash this one! Happy Friday & training everyone 💛