Try This Total Body Pyramid Workout – No Equipment Needed!

Jessica Tepas
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This total body pyramid workout includes no weights at all. The entire workout can be done anywhere using your body weight alone. Remember to keep good form and push yourself throughout the entire pyramid. You’ve got this!
There are times in our lives when we just feel busy. We’re trapped within our schedules and can’t seem to find a way out.
It’s during these times that we tend to de-prioritize ourselves, even though we need to be focusing on ourselves even more. We need to be getting to the gym, welcoming our time on our mats, making time for our meditation practices, and thanking ourselves for our sense of focus throughout the day.
However, we here at YogiApproved know that all of that is easier said than done. With that in mind, we wanted to share a recent workout which will help you get in a sweat, even if you can’t make the time to get out of the house.
This workout can be done just as easily in your driveway or living room – as long as you have a bit of open floor space, you’ll be set.

Here’s how to complete this fun, fast-paced, total body pyramid workout at home:


Burpees (10)

Incorporate a push-up at the bottom of each burpee if you feel like modifying the workout up a notch. To modify down, just step back instead of jumping.

Lunges (20 each side)

Feel free to mix these up between reverse lunges, side lunges, and walking lunges. Just be sure to keep whatever lunges you do select even on both legs.

Tuck Jumps (30)

Get your knees up! Extra points if your pony tail flows lightly in mid-air.

Tricep Dips (40)

Use either a stair or the floor. To make these dips a little bit easier, you can bend your knees to take some weight off your arms and wrists.

Star Jumps (50)

Start in a half squat and explode up into your jump. Land softly to repeat.


Leg Lifts (60 each leg)

Keep your hips still and squeeze your booty to lift your leg. Our pictures demonstrate two different positions that you can use for the same move. Feel free to do these with your leg out to the side if that’s preferred. Just remember to do the same thing on both sides.

Side-to-Side Shuffles (70)

Think Heisman-style football runs. Quick shuffle, then lift inside knee to chest before repeating on the other side. Keep your abs tight throughout the entire move.

Plank (80 seconds)

Abs tight and keep your booty in line. You’ve got this! Just keep breathing and focusing on keeping your hips lifted and core engaged so you’re not dumping pressure into your low back.

Jump Rope (90 seconds)

Either use an actual jump rope, or fake it like in our picture. Either way, just keep moving . . . you’re almost there!

Squat Jumps (100)

Go into a mid-squat and burst up. Land softly back into the squat position. To modify down, either take a break before continuing to count reps, or move to a traditional squat.
There are many ways to fit in a great workout without ever leaving your home. Make sure that you continue to prioritize yourself when your schedule gets busy. Taking a bit of time away from your jam-packed calendar for yourself will ensure that you are operating effectively at peak efficiency, no matter what is thrown your way.
This total body pyramid workout was originally published on the blog Semi-Sweet Tooth, in partnership with My Boring Closet.

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Jessica Tepas

Jessica is a confidence coach, freelance writer, and healthy living blogger. Through everything she does, she empowers women to live a life in balance. She believes that we can have it all, but we cannot have it all perfectly. Her guiding principle is the simple quote, "Why settle for a spark, when you can light a fire instead." You can find Jessica on Instagram @SemiSweetTooth or on her blog Semi-SweetTooth.

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