Fitness Workout for Women

Pyramid Workout: 7 Best Free Weight Exercises for Women



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Full Body. Free Weight Exercises. Pyramid Workout.

Strength train at home with 7 powerful free weight exercises done in a pyramid workout format! This total body, dumbbell workout combines strength, power and endurance.

Get a full body workout in 20 minutes by going up the 7-move pyramid, or go up and down the pyramid for a total body, 40 minute workout.

THE WORKOUT: 7 Best Free Weight Exercises for Women

EQUIPMENT: Medium-to-Heavy Set of Dumbbells

INSTRUCTIONS:
This workout uses free weights to strengthen the upper body, lower body and core muscles. This is approximately a 20-minute workout if you go up the pyramid, and a 40-minute workout if you come back down the pyramid. Note, this workout is performed in timed intervals. I personally love using the Tabata Pro Timer App on my phone.

Perform each exercise for 30 seconds, adding on moves as you climb up the pyramid.

So it will look like this:

Set 1: Perform Move 1 for 30 seconds, followed by 30 seconds of rest.

Set 2: Perform Move 1 for 30 seconds + Move 2 for 30 seconds, followed by 30 seconds of rest.

Set 3: Perform Move 1 for 30 seconds + Move 2 for 30 seconds + Move 3 for 30 seconds, followed by 30 seconds of rest.

Continue this stack-on, pyramid format until you complete moves 1 through 7. Then you have the option to go back down the pyramid in reverse order, dropping off Move 1, then Move 2, then Move 3 and so on.

7 Best Free Weight Exercises for Women

1. Clean and Press
2. 2 Pulse Squat + 2 Press Jacks
3. Reverse Lunge + Curl + Upright Row
4. Alternating Lunge Drops
5. Push Up + Pass
6. Lateral Lunge + Balance Press
7. Glute Bridge + Skull Crushers

**Find this full workout at — https://www.nourishmovelove.com/7-free-weight-exercises-for-women/

For more workouts you can do anywhere, visit the Nourish Move Love Blog at: http://www.nourishmovelove.com/

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