Name: Playbook - Chelsea Hofer - Total Body Pyramid Workout 🔺
Uploaded: 2026-06-23T02:25:41.669Z
Duration: 20 min
Description: Total Body Pyramid Workout 🔺

So powerful and so so strong💦💦💦🔥🔥🔥👍❤️🙏

Thanya

We start with 100 reps and work down by 10s! If you’re feeling extra complete two rounds!

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

- From plank position press back to downdog
- Reach right hand to cross and tap left shin
- Reach left hand to tap right shin 
- Back to plank, take the push-up, and begin again
- Tight core throughout the movement

*Modify by using your knees or skipping the push-up

Plank to Opp. Toe Taps to Push-Up

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

*each lunge = 1 rep

Dumbbell Forward Lunges

- Start in plank
- Jump forward, land feet to outside of hands
- Jump up to complete one jumping Jack
- Plant hands and jump back to plank

Jumping Jack to Plank

- Start with the back flat and chest near parallel to the ground
- Lift elbows up towards the ceiling until the dumbbells touch just outside your chest
- Lower down until arms extended 

* I used 15s

Bent Over DB Rows

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel, pulse for ONE count, and push through your heels to come up

* I used 25lbs

Dumbbell Goblet Squat

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and jump up, reaching hands over head
- Drop back down to the ground onto your belly and begin again
- Increase speed as you feel comfortable

Burpees

- Find bear plank (knees hover couple inches above floor)
- Right hand taps left shoulder, left hand taps right shoulder
- Hop back to plank, take push-up
- Hop forward back to near plank

* To modify: 
1. skip the push-up
2. take push-ups on knees
3. skip the hop back and forth form bear plank to plank

Bear Plank w/Shoulder Tap to Push-Up

Total Body Pyramid Workout 🔺

Full Body, Full Send ⭐️

The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

Full Lower Body in 35!

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Did that one with my 13yo daughter…killer!

Candace

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Valentina

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Such a strong workout. Loved the variety💪🏼

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Shannon

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A great quick but tough workout for Monday

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I love these sport sweaty and effective core workouts! Please upload more!!

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Such a great way to end my workout today 💪🏼

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I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

Total Body Pyramid Workout 🔺

Community

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