Strength & Cardio Circuits That Hit Every Muscle

Torch calories and build strength with this 40-minute Pyramid Strength Burner! Three descending-timed circuits combine muscle-sculpting strength moves with core finishers and minimal rest to push your endurance, elevate your heart rate, and leave you feeling strong and accomplished. 🏋🏻‍♀️Equipment: I used a set of 7.5kg/16.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. _________________________________________________________________ 💪 EQUIPMENT NEEDED: ~Dumbbells ~Floor mat ~Optional: water, towel, space to move! __________________________________________________________________ ⏱ FORMAT: ~Descending Rest ~Round 1: 30 secs work / 15s rest/Round 2: 30 secs / 10s/Round 3: 30 secs/ 0s (no rest between moves) ~Isometric Finisher ~40 minutes total including warm-up & cool-down Burn: ~220 calories (approx.) ___________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “Functional Strength Training” or “Weights” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: ✅ Circuit 1 1️⃣Squat + Curl 2️⃣RDL to Row 3️⃣Alt Reverse Lunge Knee Drive 4️⃣Arnold Press 5️⃣Mt Climber . ✅ Circuit 2 1️⃣Deadlift to High Pull 2️⃣Alt Lateral Lunge 3️⃣Hammer Curl to Press 4️⃣Squat to O’head Tri Ext 5️⃣Sit-up & Punch . ✅ Circuit 3 1️⃣Bridge Chest Press 2️⃣Kneeling Alt Clean 3️⃣Push-Up Renegade Row 4️⃣Devils Press 5️⃣Bicycle Crunch 🧨 Isometric Finisher 2 x(30 secs work/No rest) 1️⃣Plank Hold 2️⃣Squat Hold 3️⃣Table Top Hold *Rest 10 secs __________________________________________________________________ 💌 WANT A PLAN TO FOLLOW? Grab my FREE monthly workout calendar and get fresh, structured training delivered right to your inbox — every single month. 👉 https://mailchi.mp/garagefitnessgirl/... ___________________________________________________________________ 🛒 SHOP MY GEAR (Affiliate Links): ~ Dumbbells I Use: https://amzn.to/4l9yIET ~ Floor Mat: https://amzn.to/44kBVKp 🎧 Like the music? Check out my Epidemic Sound playlist here: https://share.epidemicsound.com/ayddb... ___________________________________________________________________ 📲 STAY CONNECTED: YouTube:    / @garagefitnessgirl   Instagram:   / garagefitnessgirl   Website: https://www.garagefitnessgirl.com Inner Circle (Ad-Free Early Access):    / @garagefitnessgirl   💬 Drop a comment below: Which round of the pyramid pushed you the most — 1, 2, or 3? #strengthworkout #strengthtraining #garagefitnessgirl