PYRAMID LEG DAY - Dumbbell Leg Workout | Pyramid Series Day 1

Pyramid leg day! Let’s hit it! The pace is slow. The focus on maintaining perfect form. We will work on hypertrophy in the entire lower body with the quads, hamstrings, glutes and as always the core strength and stability using compound movements.

The dumbbells I am using for your reference are 15kg each. I use one heavier dumbbell of 25kg for the Sumo Squats!

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

SQUATS

1 1/2 REP SUMO SQUATS

RDL

STATIC LUNGE (all one side)

STATIC LUNGE (opposite side)

STAGGERED RDL (one side)

STAGGERED RDL (switch side)

REAR STEP LUNGE (one side)

REAR STEP LUNGE (switch side)

Finisher: 20/20/20/20/60

UNEVEN SQUAT
SQUAT TO LUNGE (same side)
UNEVEN SQUAT (switch)
SQUAT TO LUNGE (same side)
ALTERNATING LUNGE TO CLOSE SQUAT

Simple exercises. Slow pace. Serious work!

Starting The Pyramid Series with the legs! It’s off to an awesome start to the week!

Let’s do this!!!

👊🏼

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

[oswin]

honestly, this workout was SO tough! i've been low on energy the past few days, making this physically and mentally challenging. i had to take a long break in between to finish and turned the intensity down, but i couldn't have finished without it. just goes to say that taking a break can sometimes be the most productive thing one can do. caroline, thank you so much for these brilliant workouts, you wonderful woman <333

[dhamodharanmanickam]

Good Morning Girvanators. Hope you all enjoyed Calisthenics series and we are back to lift weight. This series is challenge mentally and physically and its real roller coaster workout.
Yet another fantastic work by our Caroline GOAT. Have great work Girvanators.

[sjoukjevanderveen]

What in the world was this???!!! Just finished Iron for the 3th time and wanted to do one of the other this one was one of the hardest leg days I've done in years (all with Caroline!)

[moafoodie]

My heart beats like crazy after the finisher but I feel so strong after it!!! I’m using 10kg which is fine for me and I can focus more on my form using this weight. I really appreciate Caroline’s effort. Her videos make me stronger no matter physically or mentally. At first I was using 5kg for the leg workout but now I can use 10kg. What a great improvement! Always good to see you while working out💙

[heatherpoletti]

I knew this was going to be hard and it was! The static lunges, rear step lunges and finisher we're almost unbearable but I pushed through and conquered. Thank You Caroline for the amazing workout.

[julissacanul]

Say "thank you" to Caroline. It will never be enough for all this content that she makes FREE for us, really! 🥺❤️

[Lisa-ymkf]

I almost fell down the stairs after this workout!!
Thank you Caroline

[priyadarshinijadhav]

I absolutely love how Caroline has new theme for each series!!! I am looking forward to start with the Pyramid series.. It's a leg day!!! I love this format.. It actually makes it fun do.. I totally admire your creativity and innovation in forming workouts.. You are the best trainer Caroline!! Thank you so much for everything!! Lots of love ❤

[notgonnasayanything]

This is one of the best ever, it kept me sane during our enforced lockdown, and I love the hour formats, I feel like this is a classic workout that I will be able to do again and again. A keeper for sure, thank you so much for the motivation. Don’t skip the ads!

[susanlockhart]

This was insane, the pyramids on one side were a real challenge. I felt like Bambi 🤣 loved it! Thanks Caroline for never failing to provide us something new 😊

[franberlin]

These pyramid workouts are probably my most favourite format. It's so satisfying and makes me feel pretty focused and grounded.

[iamdevanshkalra]

This should be a fun workout mentally & I love the concept of climbing up then relief on way down! The use of pyramid training will absolutely test the endurance side of the lower body muscles. Also, your creativity is off the charts Caroline!! I loved the intro, it’s so cool. Ready to lift those kgs? Let’s smash leg day 💙

[bellabon]

Caroline you should see the muscles that i gained throughout the period and time working with you. You changed my life and i feel soconfident in my own body like i’ve never been. Thank you from the bottom of my heart ♥️♥️

[saraward]

I’ve been working out with caroline since January 2022. This is one of the best workouts yet! I loved the finisher and the pyramid set up. My legs are shaking.

[Maryam-srpb]

Turned 20 today ...I hope I can workout with Caroline all my life .. been working out with her for 8 months strong now

[kylefreestyle]

I am absolutely sure we will not get enough of this pyramid series. We've never been so spoiled. I love it when Caroline ramps up the difficulty and the reward after the peak of the pyramid is going to feel great. Thank you!

[zsofia_nagy]

I remember struggling SO much when you first introduced pyramid training to me Caroline.. I went a little easy today to keep my lower back from overload, so I used 3kg each instead of 4. I still felt the burn, especially with the lunges and that finisher 💥 I’m happy and grateful that I managed to finish this at my own pace.

[olzuqzi]

I loved Epic Heat so much that I was pretty sure I would repeat it with heavier weights. But.... Caroline is releasing so many exciting workouts! If I had more time I would train twice a day to try all the programs 🙉

[matthewalmond]

It’s quite a while since we did pyramid training but I’ve always enjoyed it! As Caroline says it’s like going up a mountain and down the other side! I think we’re in for a really intense but fun leg session today! Have a great workout everyone and a fantastic week ahead! Matthew

[afswimmergirl]

I love pyramid training! Looking forward to this as I finish epic heat in two days! I love how coordinated and detailed you are! Anyone that coordinates their outfits to the flowers, even down to the Apple Watch band and timer colors it def detailed in their planning! Let’s go!