Short on time, but want to sneak in a workout? This quick pyramid workout is a perfect win, safe for both pregnancy and postpartum! Core and stability working windmills, and posterior chain popping kettlebell swings make for a quick and spicy combo.

Move through this workout by completing 10 reps of each movement, then 8, then 6, all the way down to 2 of each. Then you’ll work your way back up. When counting windmill and lunge reps, split them between sides. For example 10 reps equals 5 windmills each side.

This workout can be completed in less than 20 minutes. You’ll need a moderate weight kettlebell and a smaller weight for windmills. Windmills can also be done with bodyweight only.

 

Quick Pyramid Workout

10-8-6-4-2-4-6-8-10

Kettlebell Swings
Reverse Lunges
Windmills

Mama Modifications

If you’re currently pregnant or still healing diastases postpartum, you may want to opt for Russian kettlebell swings rather than the full range of motion in an American swing.

If kettlebell swings feel too dynamic, try glute bridges instead. This will still work your posterior chain without the core intensity.

If lunges aggravate pubic symphysis pain or simply feel unstable, swap for air squats or box squats.

Looking for more workouts? Check out our workout library!