Hourglass Figure Workout: The Ultimate Pyramid Challenge You’ll Love

What is the Pyramid Workout?

The pyramid workout structure involves starting with a low number of reps, gradually increasing to the peak, and then decreasing back down. This format challenges your body to push through fatigue while maintaining control.

For example, you’ll begin with 1 rep, increase to 10, then reverse the process by decreasing the reps down to 1 again. The key here is to do all the reps continuously, with one side of the body working while the other rests. This maximizes intensity and allows you to target your muscles for optimal results.

Weekly Pyramid Workout Plan

This routine is designed to be done throughout the week, with each day focusing on a different muscle group to sculpt your hourglass shape. Follow this schedule, and in just a few weeks, you’ll see noticeable improvements in your waist, hips, and glutes.

Monday: Lower Body & Glutes Focus

Warm-Up	Sets x Reps
Butt-Kicks	3x60s

Pyramid	Sets x Reps
Step-Ups w/Knee Raise	1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

Complementary Exercises	Sets x Reps
Single-Leg Romanian Deadlift	3×10 (per leg)
Assisted Squat Pumps	1×30

Tuesday: Core & Upper Body Focus

Warm-Up	Sets x Reps
Burpees	3×10

Pyramid	Sets x Reps
Shoulder Taps	1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

Complementary Exercises	Sets x Reps
Butt-Ups w/Twist	3×7 (per side)
Russian Twists	1×25

Wednesday: Lower Body & Glutes Focus

Warm-Up	Sets x Reps
High Knees	3x60s

Pyramid	Sets x Reps
Reverse Lunges	1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

Complementary Exercises	Sets x Reps
Fire Hydrants	4×12 (per leg)

Thursday: Core & Upper Body Focus

Warm-Up	Sets x Reps
Push Ups	3×10

Pyramid	Sets x Reps
Starfish Crunches	1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

Complementary Exercises	Sets x Reps
Supermans	4×12

Friday: Lower Body & Glutes Focus

Warm-Up	Sets x Reps
Jumping Jacks	3x60s

Pyramid	Sets x Reps
Butt Kicks	1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

Complementary Exercises	Sets x Reps
Squats	2×20
Glute Bridges	2×20

Saturday: Core & Full Body Focus

Warm-Up	Sets x Reps
Shadowboxing	2-3 minutes

Pyramid	Sets x Reps
Bodyweight Plank Row	1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

Complementary Exercises	Sets x Reps
Bicycle Crunches	2×20
Flutter Kicks	2×20

Conclusion:
By following this pyramid challenge, you’re not only targeting key areas like your glutes, waist, and core, but you’re also building strength, endurance, and confidence. The combination of pyramid-style reps with complementary exercises will keep your body constantly challenged and engaged. Stick with it, and in no time, you’ll start seeing that coveted hourglass figure come to life.