WORKOUT

This work­out serves as Day 2 of our Strength and Car­dio with Bri­an 10-Day Chal­lenge but can be used as a stand­alone work­out anytime!

Hey Team!

Today is Day 2 of my 10-day chal­lenge, and we’re div­ing into a high-ener­gy, total-body HIIT pyra­mid work­out that will get your heart pump­ing and mus­cles fir­ing. This work­out uses body weight to build strength, car­dio, and power.

Equip­ment needed:

No equip­ment is nec­es­sary, just some space and effort!

We’ll kick off with a 7‑minute warm-up. The warm-up includes dynam­ic move­ments to help loosen your mus­cles and pre­pare your joints for the inten­si­ty ahead. You’ll work through exer­cis­es that grad­u­al­ly ramp up the inten­si­ty, ensur­ing your body is primed and ready to go.

The main part is our pyra­mid work­out, a unique struc­ture that adds a new exer­cise with each round until you reach the peak and work your way back down. The beau­ty of this for­mat is that it keeps you mov­ing, chal­lenges your endurance, and builds up the inten­si­ty in a fun and effec­tive way. You’ll start with a foun­da­tion­al move, alter­nat­ing reverse lunges, and grad­u­al­ly add on pro skaters, push-ups, bicy­cle crunch­es, burpees, and V‑ups. Each round builds on the last, so your entire body will be ful­ly engaged when you hit the top.

The pyra­mid for­mat is designed to push your lim­its and build your sta­mi­na, while the body­weight exer­cis­es ensure that you get a full-body work­out that you can do any­where, any­time. Plus, the inter­vals of 30 sec­onds on with 30 sec­onds of rest allow you to recov­er just enough to main­tain your inten­si­ty through­out the workout.

To fin­ish today’s work­outs, we’ll spend 6 min­utes focus­ing on key stretch­es tar­get­ing the mus­cles you’ve just worked. This cooldown is designed to gen­tly release ten­sion in your quads, glutes, core, and shoul­ders, help­ing you to relax and improve your flex­i­bil­i­ty. It’s the per­fect way to wind down after all that hard work, allow­ing your body to tran­si­tion smooth­ly from high inten­si­ty to a state of calm. Tak­ing the time to stretch these areas will also set you up for bet­ter recov­ery so you can hit the ground run­ning in the next work­out in the challenge.

This work­out is about push­ing your­self but also about hav­ing fun with the chal­lenge. Remem­ber, it’s not about per­fec­tion — it’s about progress. Take it one round at a time, and give your best effort in each one.

Let’s crush Day 2 togeth­er, team! Keep that ener­gy up, stay focused, and remem­ber why you start­ed this challenge.

Work­out

Warm-Up: 2 Rounds, 30 sec­onds each (7 Min)

1. Imag­i­nary Jump Rope
2. Squat to Hip Opener
3. Stand­ing Marches
4. Foot Sweeps
5. Alt Lat­er­al Lunges
6. Dynam­ic Childs Pose
7. Alt. Scor­pi­ons

Pyra­mid Work­out: 30 Sec­onds Each, 30 Sec­onds Rest at End of Each Round (27 Min)

Round 1

• Alt. Reverse Lunges, Rest

Round 2

• Alt. Reverse Lunges, Plyo Skaters, Rest

Round 3

• Alt. Reverse Lunges, Plyo Skaters, Push Ups, Rest

Round 4

• Alt. Reverse Lunges, Plyo Skaters, Push-Ups, Bicy­cle Crunch­es, Rest

Round 5

• Alt. Reverse Lunges, Plyo Skaters, Push-Ups, Bicy­cle Crunch­es, Burpees, Rest

Round 6

• Alt. Reverse Lunge, Plyo Skaters Push-Ups, Bicy­cle Crunch­es, Burpees, V Ups, Rest

Water Break

Round 7

• Alt. Reverse Lunges, Plyo Skaters, Push-Ups, Bicy­cle Crunch­es, Burpees, V Ups, Rest

Round 8

• Alt. Reverse Lunges, Plyo Skater, Push-Ups, Bicy­cle Crunch­es, Burpees, Rest

Round 9

• Alt. Reverse Lunges, Plyo Skaters, Push-Ups, Bicy­cle Crunch­es, Rest

Round 10

• Alt. Reverse Lunge, Plyo Skaters, Push-Ups, Rest

Round 11

• Alt. Reverse Lunge, Plyo Skaters, Rest

Round 12

• Alt. Reverse Lunges

Water Break

Cool Down: 45 Sec­onds Each (6 Min)

1. Seat­ed For­ward Fold
2. Cat-Cow Stretch
3. Quad Stretch (L)
4. Quad Stretch ®
5. Seat­ed Pir­i­formis Stretch ®
6. Seat­ed Pir­i­formis Stretch (L)
7. Supine Twist ®
8. Supine Twist (L)