Today, we are doing an intense full body REVERSE PYRAMID workout with dumbbells! We are focusing on all the muscles in our body – triceps, biceps, shoulders, back & rear delts, legs & glutes, and core/abs with this intense full body workout.
RECOMMENDED WARMUP:
EQUIPMENT LINK:
TRIANGULAR WEIGHTS (DISCOUNT CODE: Vera10):
REVERSE PYRAMIDS = sets of decreasing intensity, so you start with your hardest weight, and it gets easier from there. Of course, it is always about QUALITY versus QUANTITY, so please only use weights that you can lift safely & with good form. Each reverse pyramid set is split up as follows:
Set 1: 5-6 reps – pick your heaviest weight (that you can lift for 5-6 reps with good form)
Set 2: 7-8 reps – pick a medium weight – or stay with the same weight
Set 3: 10-12 reps – pick your lightest weight, or stay with your previous weight
You will have 2:30 to complete each pyramid, taking about 20-30 second breaks between sets. We will take a 30 second break after each pyramid is completed, and pyramids are not repeated.
If you do not have a selection of weights available, that’s OK! Perform the first set as slowly as possible to maximize time under tension – or add a band to increase the intensity (like this:
For this home full body workout, I will be using dumbbells ranging from 12-40 lbs, all information will be on the screen during the exercises.
Make sure your pelvis remains in neutral position for the workout (do not stick your butt out!). For squats, please make sure your knees do not cave inwards. For Romanian deadlifts (RDLs), please focus on keeping your back straight and your core engaged. For all exercises, keep your core nice and tight throughout.
Thank you for joining & hope you enjoyed this workout! Please let me know if you have any questions in the comments below.
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30 Min REVERSE PYRAMIDS FULL BODY Workout with Dumbbells | Workout Details:
00:00 Intro
1:54 ROMANIAN DEADLIFT (RDL)
SET 1 | 5-6 REPS | 2X40 LBS
SET 2 | 7-8 REPS | 2X40 LBS
SET 3 | 10-12 REPS | 2X35 LBS
4:54 HAMMER BICEP CURL
SET 1 | 5-6 REPS | 2X25 LBS
SET 2 | 7-8 REPS | 2X18 LBS
SET 3 | 8-10 REPS | 2X14 LBS
7:54 NARROW PRESS
SET 1 | 5-6 REPS | 2X30 LBS
SET 2 | 7-8 REPS | 2X25 LBS
SET 3 | 10-12 REPS | 2X18 LBS
10:54 SUITCASE SQUAT
SET 1 | 5-6 REPS | 2X40 LBS
SET 2 | 7-8 REPS | 2X25 LBS
SET 3 | 10-12 REPS | 2X25 LBS
13:54 ARNOLD PRESS
SET 1 | 5-6 REPS | 2X25 LBS
SET 2 | 7-8 REPS | 2X18 LBS
SET 3 | 8-19 REPS | 2X14 LBS
16:54 BENT OVER ROW
SET 1 | 5-6 REPS | 2X40 LBS
SET 2 | 7-8 REPS | 2X35 LBS
SET 3 | 10-12 REPS | 2X25 LBS
19:59 DIAGONAL RAISE
SET 1 | 5-6 REPS | 2X18 LBS
SET 2 | 7-8 REPS | 2X18 LBS
SET 3 | 10-12 REPS | 2X14 LBS
22:59 BICEP CURL
SET 1 | 5-6 REPS | 2X18 LBS
SET 2 | 7-8 REPS | 2X18 LBS
SET 3 | 8-10 REPS | 2X14 LBS
25:59 ALT REVERSE LUNGE
SET 1 | 6-8 PER LEG | 2X35 LBS
SET 2 | 10-12 PER LEG | 2X25 LBS
28:59 FACE PULL
SET 1 | 5-6 REPS | 2X25 LBS
SET 2 | 7-8 REPS | 2X18 LBS
SET 3 | 10-12 REPS | 2X14 LBS
TRICEP PUSH UP
AROUND THE WORLD
STATIC LUNGE RIGHT
STATIC LUNGE LEFT
POLIQUIN RAISE
36:42 COOLDOWN
AFFILIATE LINKS:
📍 ALL MY WORKOUT EQUIPMENT & OUTFIT:
📍 YBell Kettlebell/Dumbbell (14 & 18.5 lbs) (DISCOUNT CODE: Vera10)
📍 My Amazon Storefront:
📍 Other Non-Amazon Recommendations & Outfits:
📍 Cork Mat:
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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.
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