#FatblasterFriday | whole body pyramid workout

Jeesh. You guys don’t make it easy. When I asked my Facebook group for suggestions for this week’s workout, the responses were all over the map!

pyramid workout

You guys know what you want and you want it ALL! LOL! (Thanks for keeping me on my toes; I really do appreciate your feedback!)

I put my thinking cap on and came up with a quick, whole body pyramid workout that you’ll feel in your abs, arms and shoulders (among other places 😉 ).

Today’s #FatblasterFriday video is a whole body pyramid workout. We’ll be switching up the exercises and reps continuously throughout the workout, moving from single exercises to one big compound chain and back again. Metabolic strength training at it’s most fun!

All you’ll need is a set of hand weights (moderate to heavy) and a mat, as well as a little faith that the above description will all make sense when you watch the video!

pyramid workout

Did you like this workout? Then PLEASE

  • WATCH and DO the workouts with me
  • SUBSCRIBE to fitknitchick on YouTube 
  • CHECK OUT the #FatblasterFriday Playlist for more, real time workouts
  • PIN the above WORKOUT PHOTO
  • GIVE me your FEEDBACK on YouTube or in the COMMENTS section below
  • LIKE and SHARE my videos with your friends via email, Facebook and Twitter

Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.


  1. Love the pyramid. Those plank rows kill me every time!!!
    Kim recently posted…Fun Friday for Sure!!!My Profile

    • Thanks Kim! I love to hate plank rows too! Have a great weekend

    • Same here. By the end of the third time through that workout, I couldn’t keep my hips square to the floor any more!

  2. I am loving the workouts–thank you so much for sharing with us! I have already subscribed, and am pinning this workout now! I’ll also be sure to share it on Facebook. 🙂
    Michelle @ Eat Move Balance recently posted…Friday’s FiveMy Profile

    • You’re so very welcome Michelle! Thank YOU for pinning and sharing! The more the merrier (and I just videotaped the next 2 week’s workouts as the sun is finally out!)

  3. Ohhhh!! I like this one. Will definitely have to try to work this in next week. Plank rows are killer. Thanks Tamara!
    Christine @ Love, Life, Surf recently posted…Friday Round-Up: Life Lessons and FGOs*My Profile

  4. I am so far behind from just 1 day away at the show! 😉 LOVE this & glad I saw it the night before!!! 🙂
    Jody – Fit at 55 recently posted…Falling for Push-Ups; Breakfast Soda; Spring ForwardMy Profile

  5. I like a good in-your-living-room full body workout. Thanks for the pyramid suggestion!
    Beth (@RunTraveler) recently posted…McGuire’s Prediction 5KMy Profile

    • Me too! Love it even better when it’s warm enough to take outside! (As it was yesterday! Hooray!)

  6. Since the weather was beautiful this weekend, I ran on an already injured hamstring, sooo, no more running! This workout is perfect for me. Can’t wait til Monday morning at the gym. Thank you 🙂

    • Lorrie, how is that hamstring? A hard muscle to heal as you use it daily…
      Did you try the workout yesterday? What did you think?

      • My leg doesn’t feel too bad, I have been iceing it nightly. The worst part is sitting down hurts more than standing. I tore my right hamstring 5 years ago and didn’t know it till a year ago, long story. I did the pyramid workout today and loved it! It was quick! In between each circuit, I added some ab work on the Roman chair and jump rope. I will do this with my clients. Thanks 🙂

        • My ice pack and I are best friends too LOL!
          Glad you liked the workout. Great idea to add a bit extra in! There are always so many things I want to put into a workout video, but feel like I need to keep the time down to 5-6 minutes or will lose viewers…
          Have a great Wednesday Lorrie!

  7. Woah! That is one killer upper body workout. I will try it this week for sure. Thanks for stopping by my blog.
    Jenn @comebackmomma recently posted…Motivation Monday – Who Inspires You?My Profile

    • And thanks for stopping by mine as well! Let me know what you think of the workout…

  8. This is perfect for busy weeks when there isn’t time to have separate workouts for each body part! Pinning it to my workout board 🙂
    Jill @ Fitness, Health and Happiness recently posted…SBBC 2013 || A Perfect Running and Fitness WeekMy Profile

  9. Michele says:

    I love workouts which engage the whole body. They make your muscles work like nothing else! In order to enhance my strength and gain the most benefits from my workouts I am taking additional nutrition. I have tried a lot of different workout supplements over the years and nothing has given me as much energy and focus as Military Grade Nutritionals have. In my opinion, their pre-workouts are the most effective supplements.