Strength & Plyo Pyramid Workouts

Strength & Pyo Pyramid Workouts use a decreasing interval structure. You complete three sets of the exercises: 60 seconds per exercise, then 45 seconds per exercise, and finally just 30 seconds. This format makes class fly by, and it’s so motivating to know you get the hardest out of the way first! While exercise selection will vary class to class, you can expect a mix of strength exercises and plyometric/cardio exercises.

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Full Length Strength & Plyo Pyramid Classes

In the full-length format of Strength & Plyo Pyramid classes, you’ll complete two different pyramids. Each pyramid is made up of five exercises. These classes are about 45 minutes long, including guided warm up and cool down.

Express Length Strength & Plyo Pyramid Classes

Strength & Plyo Pyramid Express classes are about 30 minutes long. You’ll complete one pyramid of six exercises.

Total Body Strength & Pyo Pyramid Workouts

Lower body, upper body, and core will all be shown some love in these total body pyramid workouts.

Lower Body Focused Pyramid Workouts

These workouts have a lower body emphasis.

Upper Body / Core Focused Pyramid Workouts

These workouts have an upper body and/or core emphasis.

Weights / Dumbbell Strength & Plyo Pyramid Classes

You’ll need weights for these pyramid workouts. At the start of each video (and in the video description), I’ll indicate how heavy to go.

Resistance Band Strength & Plyo Pyramid Classes

Grab a resistance band loop for these workouts! This is the set of loop bands I have. I like that the light ones have a big range of motion — makes them versatile.

Bodyweight Only Strength & Plyo Pyramid Classes

No equipment needed for these bodyweight-only pyramid classes.

Stepper Strength & Plyo Pyramid Classes

We’ll incorporate a stepper or step bench into these pyramid workouts. This is the stepper I have — I like that it’s small and you can adjust the height.

Sliders Strength & Plyo Pyramid Workouts

We use a slider / sliders in these pyramid workouts. If you’re working out on hardwood floors, dish towels work as sliders. If you’re on carpet, paper plates work well. Or you can purchase disc gliders.

Pyramid Workouts with Core / Glute Activation

Before jumping into the pyramid portion of the workout, we’ll do some glute and/or core activation work in these classes.

Cardio-Only Pyramids

These classes have a cardio focus. There may still be dynamic strength work mixed in, but our primary focus in getting the heart rate up.

Strength-Only Pyramids

In these pyramid classes, we’ll eliminate the plyometrics and cardio and strictly focus on strength exercises.

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Equipment links on this page are affiliate.