Reversed Pyramid Full Body Workout

Nov 15, 2013 by

Pyramid Workout


Ola my Lovies,

Happy to peek out again :), I have a new workout for you guys, but this is a second modified version of the original workout that I’ve created. I’ve created this crazy long reversed pyramid routine and it took me over an hour to complete, so I decided to modify it and not make it less insane.

If you are new to Loving Fit I recommend to check out ” Creating Your Workout Plan ” post. There you will be able to see how I put together my routines, and you can find something for your own fitness level. My philosophy is: Form is always more important than speed, so WATCH YOUR FORM!

Things to remember before, during and after your workout


  1. Warm-Up
  2. Always Practice Good Form
  3. Stretch



Workout Explanation


In this routine I was using myGymboss Timer, Pull-Up bar and a sandbag ( 25 lbs ).

There is 4 exercises in this routine and there is 4 rounds. The amount of reps you will do per round will be from highest to lowest ( in reversed pyramid matter ). Next to each exercises you will find the amount of reps you will do per round prior to each slash.

Set your Gymboss Timer as a stopwatch. I always prefer to time each round ( of 4 exercises ) separately.


  • 1) Weighted Side to Side Squat Kicks – 60/50/40/30
  • 2) Diagonal Side Jump Lunges – 100/90/80/70
  • 3) Weighted Bridges – 60/50/40/30
  • 4) Two Wide Grip Pull-ups & 2 Explosive Jump Push-ups Combo – 13/12/11/10


You will do all four exercises before moving to the next round.

Enjoy this workout guys, let me know how long it took you to complete it.



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  • Gerri Lee Schafer

    hey there beautiful…………saw this post go up before I started my wo, didn’t think I’d get to do it, but…………….FIRST………….lol…………..have a great weekend :))

  • Omonigho Oiyemhonlan

    This looks like fun! Can’t wait to give it a go this weekend. BTW you are gorgeous. Love the hair color on you.

  • I’m doing this tomorrow. 🙂 I think you should still post the long one.

    • Ha Ha Ha, I think the original will scare everyone off 🙂

      • Compare to the original, this was a walk in the park for me. I think there are some fierce people here that would blow the original out the park.

  • steffi_dk

    My muscles are sore from just looking at this 😀 I´ll give it a try, but I might cut down on the reps. Looks really like fun though!

    • I think you should leave all the reps, it’s not as intimidating as it looks, once you get going it will be a rough smooth sail 🙂

  • Gerri Lee Schafer

    how long did this take you Tati?

    • I did the original ( which was 6 rounds and a bit more reps ) it took me just a bit over an hour. Lv Girlie tried it as well and it took her an hour and a half, that’s why I decided to modify it. But, I bet if you try the original it will definitely take you way less than an hour, I’m willing to bet on it.

      • I’ll bet on it too that GL will rock the original.

        • I bet so to! She will skip through it like hair in the wind!

          • Gerri Lee Schafer

            just looking this over right now and noticed these
            comments………………..ok…………..what was the original
            version….now I need to know

        • Gerri Lee Schafer

          just looking this over right now and noticed these comments………………..ok, what was the original version….now I need to know

  • Not bad, not bad at all…very doable. I use a 25lbs sandbag; and modify the last exercise. I did one wide grip pull up, one chin up & 2 explosive jump push up. Explosive jump push up was fun.

    Warm up: Basic warm up routine.
    Round 1: 15:57
    Round 2: 14:22
    Round 3: 12:40
    Round 4: 10:30
    3 minutes of Good Posture Challenge.
    Cool down and stretched for 10 minutes.

    • I love that you are still doing Good Posture Challenge, I need to add that back in my self.

    • This is a great routine….I like it, I like it a lot!
      25lbs bag for #1 & a set of 15lbs plates on barbell for bridges.
      Warm up: Basic warm up routine.
      Total Time:55:27
      R1: 15:25
      R2: 13:58
      R3: 11:51
      R4: 10:46
      Cool down & Stretched for 15 minutes.

  • TessuCroft

    Hurray, I did this today! (Yeah, I know, I´m a natural poet. =D)
    Quite hard workout, but doable. It took forever to complete it! FYI,
    forever is the same thing as 55 minutes. I used 10 kg weight, and I
    modified the last exercise, because I don´t have a pull-up bar. Instead,
    I did two upright rows with the weight, and then I did two kinda
    explosive pushups, but I added one extra regular pushup. Enjoyed this a
    lot, nice routine! Somehow, the first exercise was the hardest one for
    me, maybe because I haven´t been using that much of weight lately with
    my lowerbody.

    Thanks Tati, you are the sweetest and the best!
    =D BTW, how has your leaning out “challenge” gone so far, if you don´t
    mind of asking? I just started week five, I want to keep going, because I
    love this approach so much! I have lean out about 3 kg´s, and I´m happy
    with that, because it feels like I have been eating very well, but I
    have still leaned out. =D

    • It’s going great, I’ve lost 8 lbs, but since my body is spreading out fat so evenly, 8 lbs don’t seem like much, I want to lean out further.

  • shelly

    Tati 🙂 AWESOME work out!!! 🙂
    I’ll admit, I was so excited to do the workout that I didnt follow directions and did the first move of 60 side to side squat kicks wrong (I squated, raised one leg, then other and counted that as one rep) I mananged to get through 3 rounds in an hour and decided to stop due to slacking and moving to improper form lol….I will be testing myself with this one again soon though:-)

    Thanks so much for all your time you dedicate to this site, you’re motivating! 🙂

    • I’m so happy you are enjoying my workouts! Form is definitely key to everything! OMG I can’t believe you did 120 squat kicks, that’s crazy, it’s amazing you even completed 3 rounds.

  • Annebel Wind

    Hi Tati,
    Did this one today… What a monster! I did only 3 rounds and it took me 51 min. I was totally wiped out… I have been going to the gym also lately and now I noticed with your workouts the gym actually seems to make me weaker… so I start doing your workout about 4 times a week again.. But i feel pretty well about this one today… thanks… 😀

  • lala_uk

    Took me 1 hour and 16 minutes. The fire alarm went off around the 20 min mark so I had to stop the clock and leave, but I finished it in the end. I really appreciate your workouts and please thank your husband for filming.

  • oberlee

    Niiiiice!!! Just did this…it’s not the most intense workout (though it is at certain points), but the length is really nice. It feels like I am exercising my muscles and nervous system differently than I normally do. Anyway, I really enjoyed it, and the time went by without me noticing.

    I changed it to bodyweight exercises, so for the first exercise I did a different technique each time to make it harder. I would do a half booty squat in the middle of the squat (come down to squat, thighs parallel, then come up halfway a little slower, focus on booty, come back down and continue), 3 pulses on the squat, or a jump. Then for the bridges I just did more–I did 80/70/60/50 of those instead. All wide grips I could do unassisted and 2 at a time without coming down–yay!

    Took me 59:29.

  • Michelle_G

    Holy soreness! Took me 58:20. That was absolutely brutal! Loved it, but its two hours later and I cant lift my arms above my head without really feeling it. (my pull ups were assisted up and down).

  • Noelle

    Wow, this one was tough! It took me 1 hour and 12 minutes to complete with a 15 lb. dumbbell, one-leg assisted pull-ups and explosive pushups from my knees. Obviously I have a long way to go, but I am slowly getting stronger and I look forward to doing this one again soon. Thank you for giving us such great workouts! Now I am off to do your posture challenge and cool down stretching routine :).

  • Jana Hlavenková

    Oh my….45:25 and I´m totally dead 🙂 thanks for this workout

  • Kane

    This is a great workout for targeting the posterior chain! I didn’t have time to do the whole thing, so I just did 2 of the first round – still very tough. Thanks, Tati, for the endless creativity!

  • Annebel Wind

    Hi Tati. Great one this workout. Only did the first 2 rounds. I didn’t have the time to do the whole thing. But also I would have done only 3 rounds. This is a bit to much for me yet. The 2 rounds allready took me about 45 min. I watched my form very carfully though. So I still feel good about it. Thank you. <3

  • Olga Tihencaia

    round 1 16:08
    round 2 oklucilsea telephone((
    round 3 14:25
    round 4 10:08 na poslednem kruge ea reshila potoropitsa)))
    shtanishki superskie u vas!))
    Happy Monday!!!

  • Olga Tihencaia


    1 round 14:25
    2 round 12:36
    3 round 11:37
    4 round 11:22