Your Cart is Empty

BikiniReady #4: Pyramid Circuit

March 13, 2014 2 min read

Pyramid Circuits are a great way to get in shape, add variety and most of all, HAVE FUN! With pyramid training, the choices are endless on how you can design your program to get results! I love, love love using pyramid training in my boot camp classes, and it's also a great way to add a challenge and group motivation when competing or completing the work together. I have previously written about pyramid work, and included many pyramid style workouts that I designed. Below, is yet another one where I have also included a quick video demonstrating the movements. When I train, I usually do some sort of cardio (i.e. skip rope, quick jog, or other cardio movement) to begin and get the body warmed up and loose. With the program below, I started with a minute of skipping rope. Shoot for 1-5 minute warm up with some light stretching to follow and then complete the following….  

Pyramid Circuit

(1-5 minute warm up i.e. jog, skip rope, high knees, etc)

40 Alternating Reverse Lunges with sandbag + press

30 Pop Squats with sandbag

20 One Arm/one leg row sandbag (10 reps per leg)

10 Pike Push up with donkey kick

(Rest and then repeat if able. Record time to mark progress for later performance)

Click here for my Metabolic Blast, Bikini Ready #3 workout! Click here for my Cardio Kick Burnout, Bikini Ready #2 workout! Click here for my TOTAL BODY BLOWOUT, Bikiniready #1 workout! If you're ready to make a lifestyle change, sign up below to join BodyRock Boot Camp
New Graphic
And don't forget to Click here to join Boot Camp! and follow the Pinterest board and get EXCLUSIVE Boot Camp Offers! Follow BodyRock TV / TheDailyHiit.com's board BodyRock Boot Camp - 21 Day Challenge on Pinterest.

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More

Become a Bodyrocker

Shipping & Delivery

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.