15-Minute Power Pyramid Workout (full body – no equipment)

Format: Each main move repeats at the following time intervals: 0:15, 0:30, 0:45, 0:30, 0:15. Between each interval take a 0:15 rest, or do the bonus move.

Move 1: Sumo Squat Touchdown

• Hold your water bottle or weight and step out to a wide sumo stance, toes turned out slightly, shoulders back, core engaged.
• Drop your hips back, coming into a sumo squat - reach your right hand to touch the ground and lower down toward the center of your space.
• Jump your feet in as you come up from your squat, repeat this time reaching down with your left hand.
• MOD: Leave out the jump, and do alternating sumo step outs alternating between your right arm and left arm.
• Bonus Move - Lateral Raises: Hold your weighted objects and stand with feet hip distance apart, palms facing down. Engage your shoulders back and down slightly.
• Smoothly raise your arms out to the sides.

Move 2: Hip Thrusters

• Come down, balance your mid back, between your shoulder blades on the side of your chair, couch or ottoman.
• If you’re using weights, position them in your hip creases.
• Squat your booty down, press up and away. Position yourself so your weight is going straight down into your heels.
• Mod: Take out the elevated surface and come down to a lying position on your mat. Take out the weights and just use your body weight.
• Bonus Move - Tricep Dips: Come into reverse tabletop facing away from your box or raised surface, with your hands behind you on the box.
• Keep your chest open and your elbows parallel to each other as you lower down and press up.
• Keep your knees bent, and engage between your shoulders to help keep your chest open and not put too much pressure on your shoulders.
• Mod: Take a standing or kneeling position holding a water bottle or weight overhead. Lower and lift it toward your back, keeping your elbows in parallel to each other and your chest open. Don't let your back arch.

Move 3: Boxing Burpees

• Come down, plant your hands just below your shoulders.
• Step or jump your feet back into a plank position (add in an optional push up here).
• Step or jump your feet back to your hands, come to a standing position and do a front kick, back kick and repeat using opposite legs for the kicks.
• Mod: Use the side of your chair, ottoman or couch that you used for the tricep dips. Elevate your body, step back into a plank position, do a half push up or take it out, step your feet back up and come to a standing position - instead of doing the full kick do a low knee and a back knee.
• Bonus Move - Calf Raises: Stand tall, core engaged holding weighted objects in each hand (weights are optional).
• Keep your shoulders engaged and actively drawing slightly back to keep your chest up.
• Lift up onto your toes and lower back down.