Strength & Cardio Circuits That Hit Every Muscle

Torch calories and build strength with this 40-minute Pyramid Strength Burner! Three descending-timed circuits combine muscle-sculpting strength moves with core finishers and minimal rest to push your endurance, elevate your heart rate, and leave you feeling strong and accomplished.

🏋🏻‍♀️Equipment: I used a set of 7.5kg/16.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
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💪 EQUIPMENT NEEDED:

~Dumbbells
~Floor mat
~Optional: water, towel, space to move!
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⏱ FORMAT:

~Descending Rest
~Round 1: 30 secs work / 15s rest/Round 2: 30 secs / 10s/Round 3: 30 secs/ 0s (no rest between moves)
~Isometric Finisher
~40 minutes total including warm-up & cool-down
Burn: ~220 calories (approx.)

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🧠 SET YOUR FITNESS WATCH TO:

“Functional Strength Training” or “Weights” depending on your weights, pace, and intensity.
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📋 WORKOUT DETAILS:

✅ Circuit 1
1️⃣Squat + Curl
2️⃣RDL to Row
3️⃣Alt Reverse Lunge Knee Drive
4️⃣Arnold Press
5️⃣Mt Climber
.
✅ Circuit 2
1️⃣Deadlift to High Pull
2️⃣Alt Lateral Lunge
3️⃣Hammer Curl to Press
4️⃣Squat to O’head Tri Ext
5️⃣Sit-up & Punch
.
✅ Circuit 3
1️⃣Bridge Chest Press
2️⃣Kneeling Alt Clean
3️⃣Push-Up Renegade Row
4️⃣Devils Press
5️⃣Bicycle Crunch

🧨 Isometric Finisher 2 x(30 secs work/No rest)

1️⃣Plank Hold
2️⃣Squat Hold
3️⃣Table Top Hold
*Rest 10 secs
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🛒 SHOP MY GEAR (Affiliate Links):

~ Dumbbells I Use: https://amzn.to/4l9yIET
~ Floor Mat: https://amzn.to/44kBVKp

🎧 Like the music? Check out my Epidemic Sound playlist here:
https://share.epidemicsound.com/ayddb...
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💬 Drop a comment below:
Which round of the pyramid pushed you the most — 1, 2, or 3?

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