ALL LEVELS / kettlebell pyramid workout / 30 minutes
Equipment: Kettlebells
There’s a reason pyramids are still standing after all these years: they were built to be strong, stable, and resilient. More than impressive structures, they’re proof of what a solid foundation can support over time. And that’s exactly what your training should be built on.
To help you lay that foundation, we’re bringing you a kettlebell pyramid workout. It consists of 4 exercises, performed across 11 rounds, following this rep scheme: 5, 10, 15, 20, 25, 30, 25, 20, 15, 10, 5. There’s no rest between exercises or rounds. Altogether, this workout will take you 30 minutes to complete.
- Kettlebell swing
- Goblet squat to press
- Kettlebell double clean & press
- Kettlebell renegade row
Let’s build that pyramid!
WORKOUT SETUP
- 5, 10, 15, 20, 25, 30, 25, 20, 15, 10 and 5 reps
- 11 rounds
- Rest when needed
- 30 minutes
- Equipment: Kettlebells
WORKOUT EXERCISE LIST
11 rounds
1 – KETTLEBELL SWING
5, 10, 15, 20, 25, 30, 25, 20, 15, 10, 5 reps
- Hold the kettlebell with two hands and hinge the hips to initiate a swing.
- Rapidly drive your hip to swing the kettlebell upwards.
- Control the downswing with a hip hinge, swinging the kettlebell between your legs.
- Repeat.
2 – GOBLET SQUAT TO PRESS
5, 10, 15, 20, 25, 30, 25, 20, 15, 10, 5 reps
- Hold two kettlebells close to your chest with both hands.
- Lower into a squat, keeping your chest lifted and knees tracking over your toes.
- Drive through your heels to stand up.
- As you reach the top, press the kettlebells overhead.
- Lower it back to chest level and repeat.
3 – KETTLEBELL DOUBLE CLEAN & PRESS
5, 10, 15, 20, 25, 30, 25, 20, 15, 10, 5 reps
- Stand with two kettlebells on the floor between your feet.
- Hinge at the hips and grab the handles.
- Explosively extend your hips to clean both kettlebells up to shoulder height.
- From the rack position, press them overhead until your arms are fully extended.
- Lower back to the shoulders, then guide the kettlebells down with control before starting the next rep.
4 – RENEGADE ROWS
5, 10, 15, 20, 25, 30, 25, 20, 15, 10, 5 reps
- Start in a high plank with a kettlebell in one hand.
- Keep your wrists under your shoulders, and your body in a straight line.
- Row the kettlebell toward your rib cage, keeping your hips square.
- Lower with control and repeat on both sides.
Finished the pyramid? Good. Now keep building strength. Choose your next workout below.
- 20-min shoulder and legs workout
- 30-min upper-body strength workout
- 30-min unilateral back workout
- 25-min Smith machine leg workout
- 20-min EMOM upper-body workout
- 30-min arm strength workout
- 20-min lower-chest strength workout
- 15-min HIIT push workout
- 20-min upper back workout
- 25-min dumbbell upper-body strength
- 25-min kettlebell strength workout
- 10-min AMRAP cardio workout
