Four exercises, 15 minutes and this pyramid workout to develop full-body strength

ActiveWorkoutsFour exercises, 15 minutes and this pyramid workout to develop full-body strengthIt’s time to switch up your regular dumbbell routineWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

It’s time to switch up your regular dumbbell routine

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty Images)

Woman doing dumbbell shoulder press

(Image credit: Getty Images)

Apair of dumbbellsis one of the best and most versatile pieces ofhome gym equipmentyou can own. They build strength, muscle, reduce like likelihood of imbalances and can increase your overall stamina. But sometimes dumbbell workouts can get repetitive. If you’re in need of a switch up, this pyramid workout mixes up your reps to progressively challenge your muscles and it’ll only take 15 minutes.

A pyramid workout may be a bit of a high school throwback, but this this style of training can deliver strength and muscle gains without taking up too much time. “Pyramid workouts are a great way to build muscular endurance on one side of the pyramid and strength on the other, as they encourage the muscle fibres to work harder with each set,” saysFarren Morgan, Founder ofThe Tactical Athleteand serving PTI in the Coldstream Guards. “They can also help improve overall muscular growth and are a solution for those whose fitness has plateaued performing straight sets.”

(Image credit: Getty)

Woman holding two dumbbells above her shoulders

(Image credit: Getty)

For Farren’s pyramid workout you’ve got four exercises to get through. You’re going to do three rounds in total, but with each round the reps are going to decrease. “Rest for 60-90 seconds between sets and remember to listen to your body,” says Farren. “If you need more rest, take a minute or two before moving on. The goal is to allow your muscles to recover without going cold.” Here’s your workout:

Complete 12 reps of each exercise, then 10 and then eight

We hope you enjoyed that! If you did, then we’ve got plenty of other high-intensity dumbbell workouts that you can try: like thiseight-move dumbbell workoutthat consists of supersets, or this20-minute dumbbell HIIT workoutthat reduces the amount of rest you get with each round – a tough one, but it delivers great results!

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