The GK Pyramid

This is a great combination of muscle building and heart training. It takes about 45 minutes.

Basically you're starting with one exercise and adding an exercise each round until you're doing five exercises in a row. From there you're removing an exercise each round.

Between each round you're doing one minute of cardio of your choice. Bike, treadmill, rowing, skipping, whatever you want.

It looks like this:

Squat

1min cardio

Squat, push

1min cardio

Squat, push, pull

1min cardio

Squat, push, pull, hinge

1min cardio

Squat, push, pull, hinge, core

1min cardio

Push, pull, hinge, core

1min cardio

Pull, hinge, core

1min cardio

Hinge, core

1min cardio

Core

You can do anywhere from 5 to 20 reps on each move. You might need to lower the weight or reps as the sets accumulate.

Incase you don't know what each exercise category means here are some examples.

Squat

Leg Press

Bodyweight Squat to Box

Goblet Squat to Box

Goblet Squat

Single-Leg Squat to Box

Push

Dumbbell Press

Dumbbell Incline Bench Press

Single-Arm Dumbbell Press

Barbell Bench Press

Barbell Incline Press

Pushup

Pull

Ring Row

Chest-Supported Dumbbell Row

Single-Arm Dumbbell Row

Neutral-Grip Seated Cable Row

Single-Arm Cable Row

Neutral-Grip Cable Pull-Down

Single-Arm Cable Pull-Down

Chin-Up

Hinge

Supine Glute Bridge

Single-Leg Glute Bridge

Barbell Hip Thrust

Single-Leg Hip Thrust

Rack Pull

Trap Bar DL

Romanian Deadlift

Single-Leg Romanian Deadlift

Core

Dead Bug

Plank

Side Plank

Pallof Press Iso

Wood Chop

Single-Arm Walking Dumbbell Farmer’s Carry

Crunch