The Pyramix 10 Workout [Metabolic Workout for Beginners]

[@ojay_tx]

Wow i tried this today only made it up to 9. Will be working my way up to 10 and back down. Will be 40 in may and starting to get back in shape just for overall health and to drop 30-40 lbs! Thank you for this!

[@lavariosmith5622]

Over the past few weeks now I have been using your workout tips in the gym and have experienced significant gains. Thanks for all the hard work you do!

[@briancrowley4119]

I just sweat more in 20 min. doing the Pyramix 10 than I ever have doing hour+ workouts at the gym. Thank you so much for posting this! My days at the gym may be over!

[@Fitfatherproject]

That's awesome @Brian Crowley - I'm really happy to hear you enjoyed the workout, and that it may replace your gym workouts! It is a great workout... even if I say so! 😁

[@-lovesan5318]

@Fitfatherproject can you please tell me from second pyramid on do we need to go on with 4 rep of each excercise till 10th pyramid and only on 10th pyramid we need to do each excercise 10 reps ? I didn’t understand , I am sorry .. could you please kindly help me .. I am looking forward to a weight training just to keep my muscles engaged and I don’t want to lift everyday and look muscular .. I see a lot of women these days with muscles and I am scared to lift weights cuz of that .. I hope this training 2 times a week won’t give that look ..Thank you 😊

[@richardschaan59]

The brutal part of this workout is that 6-10 rep range. I'm to the point now where I only take 30 seconds off in the 1-5 rep range, then a minute 6-9, but reward myself with a 90 second break after the 10th rep. It really builds your endurance. Thank you for this workout.

[@XTheSpartanX7]

Do you go back down the pyramid after? That part kills me.

[@hotlatte3230]

Yesss that part I'm like...ohhhh thank goodness when I get to 4 😆

[@AA-flyguy]

Well we missed you and the constant flow of EXCELLENT informative !!! I am telling my friends to join. My sisters husband just had a 7 artery heart by pass yesterday!. Smoking and eating very poorly [NO EXERCISE] his entire life!. People need to listen to get involved in your programs!. YOUR SAVING LIVES!!!

[@benjamminsmith4019]

The doctor really went out of his way to develop this genius metabolic system. He always breaks his methods down step by step and also focuses on incorporating your entire body with every workout. This is an excellent fat burning system.

[@SadMother360]

Yes so grateful for all the great information Dr. Balduzzi shares!

[@georgejohn8457]

This is amazing information. I am so impressed of your metabolic workout. This is very very useful body workout method. Thanks for sharing this information.

[@SadMother360]

This workout is amazing. I am 60 years old and I got through the entire workout and my heart rate was in the red zone (Apple Watch) for at least half of the workout. By the end I was as red as a tomato and in a pool of sweat. I loved it!

[@zumbaclare]

thank you found this and have already started . thank you so much

[@josephgorscak5229]

THANK YOU for introducing me to this full body workout :) I continue to use this wonderful program for over a year now :)

[@XTheSpartanX7]

Do you still do it?

[@josephgorscak5229]

@@XTheSpartanX7 … in fact yes I do :) … I still use this work out to this day :) Have a good day m8 :)

[@XTheSpartanX7]

@@josephgorscak5229 Nice! Do you do other routines also?

[@josephgorscak5229]

@@XTheSpartanX7 … presently I am not doing other routines on a consistent basis, but ideally I should be incorporating other routines more regularly which this KZbin channel delineates. “To each their own” :)

[@JorgeArtiedaLacaci]

Considering it's been your single routine for such a long time, I would like to know if you managed to noticeably build muscle during that time. I would like something simple like this that I can do from home to build some lean body muscle and feel fit. If that is possible.

[@mikehiggins8123]

I added this to my fitness routines , on cruise was able to not be bothered waiting for machines. Great workouts. I have a home gym, 71 and stronger thanks to fit-father including perfect plates. Yeah ❤

[@Fitfatherproject]

Thank YOU! I appreciate your kind words. I am glad the information we're putting out there is helping you.

[@sondraverva1091]

This is awesome! First time I did it up to 10...and today I'm doing the full up and down and feel great and I'm a beginner!

[@Fitfatherproject]

Keep it up! This is a seriously good workout 🔥

[@nancymurphy852]

I travel a lot and can't always get to the gym. I really like this workout routine as it's simple, can be done anywhere and will help me improve my metabolism. Thanks for this great info!

[@auhonashuva2807]

I am impressed of your metabolic workout.Really it work. Thanks for share with us.

[@monaladyconsumer184]

These videos are so helpful - I really appreciate them!

[@waltmozdzer963]

I’m 58, 5’10” 154lbs and I did this up to 8 reps and back down last night in 35 minutes with a 30 pound kettlebell for swings, 20 pound kettlebells for the squats and shoulder presses and 8 pounds for the rows. I was sweating like a buffalo. Great workout!

[@Fitfatherproject]

Awesome my friend! Keep it up 😊

[@emilianoromerocepeda5071]

I have committed to working out. This is a great addition to my regimen. I will purchase others.

[@Fitfatherproject]

Awesome my friend! TY 🙌

[@rnguyen2516]

Why are so many workouts having you do squats all the way down to the floor with the knees going way over the feet? I learned squats the way you are teaching. It’s something my husband and I can do! I also like how you demonstrated with both dumb bells and kettle bells. Not everyone has kettle bells. Thank you so much for this workout!

[@Fitfatherproject]

You are very welcome! Glad to hear you guys can do this together. And if looking for a more comprehensive approach to your overall health, check out this end-of-summer sale we have going on at the FMP for you: www.fitmotherproject.com/end-of-summer-2024-nc-fm30x/ And the FFP for your husband: www.fitfatherproject.com/end-of-summer-2024-nc-ff30x Best of luck! -The FFP Team

[@623blovely]

I love how you demonstrate the kettle bell and the dumb bells I would have never thought of that

[@leithal1546]

Did my first one with 8kg/17lb kettlebell time of 24:08 46 yrs old 105kg have lower back issues do yoga once a week and bit of bike riding in warmer months. This seems like a good home workout low impact.

[@Fitfatherproject]

Awesome my friend! Keep it up 🙌

[@jackwachtel-scott8000]

Excellent workout....two tips. Push ups on dumb bells or kettlebells can be awkward or tough on the wrists. Nothing is lost by doing the pushups in the usual manner i.e. hands shoulder width apart on the floor. Sticking to the recovery periods is very important. The time in which you recover is a measure of fitness. As you get fitter you can reduce the recovery periods and become progressively fitter.

[@Fitfatherproject]

🙌💪

[@sumitagarwal3788]

Hi dr balduci. Today I did total 2 rounds of pyramid exercises . Started from 10 reps down to 1 rep of all 5 exercises. With 1 minute gap between sets Then again repeat 2nd round . Exhausted but feeling quite good rest of the day. Also saw your recent video sitting is new smoking. Makes sense totally

[@Fitfatherproject]

Awesome my friend! Well done 💪

[@sumitagarwal3788]

@@Fitfatherproject Hi dr. I got encouraged by your positive comment when I posted a mesage here that I did 2 rounds of pyramix workout. Today I did 3 rounds .

[@whothetechknows]

Okay. Testing for the first time today. I recently went from 187 to 172 in just about 2 months with minimal changes of diet and light exercise. Now I need to step it up as I seem to have hit a plateau. Wish me luck 🤞

[@Fitfatherproject]

Good luck brother! You got this 🙏

[@whothetechknows]

@@Fitfatherproject thanks! One day one workout at a time. Long term goals here.

[@Fitfatherproject]

🙌

[@76vike19]

FFP member since 2018. This works.

[@Fitfatherproject]

TY brother 💪

[@evelynagyemang5524]

Where is the pdf?

[@presentacioncruz7285]

Thank you ,very nice video,,every week tree times❤

[@dougyoder1021]

Just starting fit father journey. This pyramix 10 is no joke. Great workout.

[@Fitfatherproject]

Awesome my friend! TY 🙌

[@nevets2637]

This is great! I have a good muscle gain workout routine but have been looking for a metabolic one to rotate in between, Pyramix 10 is perfect. I like how it's so simple to do and can be done easily at home. Thanks for this Doc, I've learnt so much from your videos. I can't wait to try this tomorrow!

[@XTheSpartanX7]

How often do you do this workout?

[@Lance54689]

Stumbled on this today and gave it a try. I really liked it. This addressed something that I've been trying to make sense of for a long time. I have no interest in absolute strength, or being really muscular. I've built up an good aerobic base with running. What I'm missing is ability to do strength over time. Sure, I've gotten better at this, but this seems to really address that better than what I've tried in the past. I think this is going into my rotation.

[@Fitfatherproject]

Awesome my friend! I’m very glad this was helpful for you 🙏🏼

[@ashfaaqhusaynlotun2543]

wow just tried it yesterday.the german volume training is marvellous thanks a lot

[@hotlatte3230]

HOLY CANNOLI! I just started incorporating this into my regular lifting schedule and cardio and I. Am. Drenched. I tried with 10lb weights I did 12 cycles, so I might go up to 12lb weights next time and do only 10. 😅 Im going to feel this later. And it only took 25 minutes! I also did strength training yesterday but it was 52minutes and my heart rate was 96avg... today was 25min heart rate 120avg! And i burned the exact same calories!

[@Fitfatherproject]

💪

[@mikeyang8601]

nice to see the vids coming back! really great explanation for beginners definitely

[@christineincalifornia3293]

I’ve tried this twice so far and the plank rows are too hard for me now. I need a fit granny modification (63 yo lady). I was laying on the floor panting😂. So I looked at your other videos and I swapped the plank row to bent over rows using a 25lb kettlebell and can do it all the through with that weight. I use a 55lb barbell at gym for bent over rows so thought it would be easy but wanted to keep same weight for flow. 25lb is a little heavy for upward press but I did it! My knee push ups are already better after just 2 workouts so I’m hooked! I hope to keep improving until I can get through the whole thing properly and progress to the renegade. But seriously, let’s do a fit granny option.

[@Fitfatherproject]

Awesome my friend! Keep it up 😊

[@doitlive5640]

the 5 fundamental motions we need to do, so true.

[@hannibalwolf1]

Nice! Hey can we do modify push ups and I have bad knee's so is there something I can replace the squats with I swear my knee's sound like snap crackle and pops

[@sunitapatel4750]

Do a wall push up. I have bad knees also. Plenty of these exercises can be done using the wall.

[@eng.farhanal-farsi6238]

Tried this amazing workout. It does challenge you. I changed the renegade row to a normal row just till I get used to the renegade row

[@Fitfatherproject]

Very good modification!

[@Heart4KidsNonProfit]

I am starting this today for 3x per week. Thank you so much for explaing and demoing. ❤️

[@Fitfatherproject]

Awesome my friend! You're very welcome 🙏

[@Zack_Ford]

Purchased a pair of 10kg dumbells for working away this week, carried out the Pyramix 10 to the book....absolutely ruined me!! Didn’t take a breather until I was 4 reps up, I thought I was going to die when I got to 8 reps, slowed right down after that. Quite nice as you come down the other side. Took 39 mins to complete, felt great after 👌

[@gitikachaudhary2412]

Well never knew that these workouts can increase metabolism. I always did it for keeping body in shape and cardio. Thanks for the info. Your videos are always very informative.

[@sarahyanagiify]

I cannot stabilize the support kettle bell in order to lift the other arm up for bent over row. Is there an alternative move?

[@malcolmmetty539]

wow this is amazing , very functional workout video that only uses a single pair of weights , really like that video is presented in five simple exercises in a pyramid format.

[@daverowe5351]

I just turned 60 - have worked out most of my life except for the last 5 - 6 years or so - gained a lot of weight but with diet lost 68lbs now to get stronger will this also be a good workout for 60 yr olds -🙃

[@Fitfatherproject]

Way to go @Dave! Still smashing it at 60 years young! 👊

[@stclair3429]

You are making me want to do this right now at work. I think i am going to stay this this weekend!!!!!!!!! Thank you for this

[@Fitfatherproject]

You're very welcome Brother 👍🏼

[@mohammadrinkuhasan6258]

Your channel makes me motivated lot.

[@Fitfatherproject]

Awesome my friend! Ty 🙏

[@askthemadhatter]

I love this workout. I love that its simple and doesn't take a lot of space. I'm definitely going to try this out!

[@kassemsafad9303]

that's an amazing full body exercise, it's totally beneficial trying it every now and then. thanks doctor

[@adylp7818]

Just tried this for the first time. Simple session that works you hard. Thank you!

[@winstonzheng464]

Seems like a pretty intense workout. Will be trying it out!

[@amajors5692]

Great workout, great info. Thanks for sharing your knowledge and hope this helps a lot of people!

[@natashadubal4517]

Hi, i love this workout but i feel so tired the next day n have lot of body pain the next day, could you suggest something for this?thanks!

[@Fitfatherproject]

Great question! Fish Oil, curcumin, and hydration can help alleviate pain. Check out this video: kzbin.info/www/bejne/a3y9h42Ef7qVlaM And if looking for a more comprehensive approach to your overall health, check out this end-of-summer sale we have going on at the FMP: www.fitmotherproject.com/end-of-summer-2024-nc-fm30x/ Best of luck! -The FMP Team

[@jj1944]

I love the info in this video. My wife and I are taking notes on how to do it

[@m_r__r_o_b_o_t]

Fantastic workout. Aren’t those renegade rows though, not bent over rows?

[@Fitfatherproject]

Yes! They are. The text overlay on the video is in error on that one. Good catch! TY.

[@quianaacker9824]

amazing video.its very informative.and its very useful for all people. Thanks for sharing it.

[@kimberry8893]

Looks like a very intense workout to help workout. This is a great program

[@jaisharma6972]

This man really teaches us great things, Thanks Man!!!

[@SadMother360]

Yes, he puts out really practical and effective workouts and eating plans that are easy to follow and effective. May God bless him for all that he’s doing and has done!

[@shotokantiger1024]

LIke your Pyramix 10 and your lucid explanation of the workouts. Thanks doc.

[@magnumpi8097]

The man. Information💯✅ Thank you.

[@Fitfatherproject]

Thank you very much brother 👍🏼

[@jeffreybabino1411]

Going to try this workout tomorrow night thanks again 💪

[@Fitfatherproject]

You're very welcome 🙏

[@ThePinkSpider]

Quite a good beginner workout you've got mapped out there.

[@jayb2105]

First time trying this only made it through the first nine. I think I'm out of shape. Hopefully will improve on that next session.

[@Fitfatherproject]

Awesome my friend 😊 Practice and you will nail it 💪

[@Anisha1213]

Hi recently I watched your 'weekly workout schedule for women " vdo and as a begginer I want to start my journey at home for weigh loss and toned body but don't have any workout plan for week can I do one day of cardio for 45 min and next day full body strength training at home Or should I combine at same day like Monday cardio and upper body strength training... Plz kindly help me ❤❤❤

[@Fitfatherproject]

Thanks for writing in! We actually have a great resource to help get you started that can provide structure to your week: www.fitmotherproject.com/get-free-fmjs/ Best of luck! -The FFP Team

[@jamesfallon5278]

Thanks for this workout will be following it closely

[@antonispapadatos8780]

Very nice video,we thank you so much for your help!!

[@sarefin5650]

Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.

[@terrancegamble8487]

This is harder than I though it was. I was only able to get up to three on the pyramid. I didn't want to push it because it's my first day, but i never sweated so much with on 5 movements. Looking forward to going up to 8 level.

[@Fitfatherproject]

Awesome Brother 💪

[@smiles1950]

I have benefited from this exercise. Feel exhausted afterwards. Any tips to tackle the exhaustion?

[@Fitfatherproject]

Hey Shihana, thanks for writing in and great question! You are right that it is quite the workout. You may not be getting enough water and/or quality, restful sleep. We recommend consuming half your body-weight in ounces at a minimum and shooting for 7+ hours of sleep. Check out this video for more info: pulse.ly/3ktpxmz7p7 Thanks for watching! -The FFP Team

[@devianil6320]

This video is really functional. I am starting to work out.

[@modestbukowski]

This looks like a great HIIT version of the same exercises in Starting Strength. From a strength, muscle building and metabolism… what's the difference if you do a reverse pyramid, starting at the heaviest and working your way down 10, 9, 8 vs 1, 2, 3? I'm just curious and want to learn more and understand the design of the program. Will definitely try this one out.

[@Fitfatherproject]

Hey J, thanks for writing in and great question! The benefit of starting at 1 and going up to 10 (and then back down again) is that you have a built-in warm-up and cool-down at your finger tips. This is especially important if you're short on time and have to cut a warm-up/cool-down from your routine. It also allows you to psychologically "climb" to the Apex (as an accomplishment) while working your way down to drive you home. -The FFP Team

[@XTheSpartanX7]

@@Fitfatherproject This is such a great explanation.

[@concretenyc6826]

I'm a 43 old dad. This workout just kicked my ass.

[@Fitfatherproject]

It will get easier! Try and get this in at least twice per week. 3x is ideal. And if you want help with the nutrition too, check out our website: www.fitfatherproject.com

[@otaciliomoraes8334]

Great exercise tutorial. Looking forward to adding this to my routine. Thanks for sharing your knowledge

[@BigWaveDaveJ]

Is there really a PDF? I cannot find one.

[@r.mercado9737]

Sir/Ma’am, using the Pyramid (P) 10 Workout, what is the final count when one reaches the top of the P? Side note, I would imagine, that the reverse count would be identical in number. If I am incorrect please share with me. I look forward to your response. Thank you kindly! Respectfully, submitted

[@Fitfatherproject]

Thanks for writing in! When completing the routine in its entirety, you are completing 100 reps...so a fantastic workout for sure! Best of luck! -The FFP Team

[@r.mercado9737]

@@Fitfatherproject thank you!

[@keaneasson9362]

These workouts are great! They have helped me so much, I can't thank you anymore for this workout!

[@jakeford642]

Love this already! Super nice works great

[@Fitfatherproject]

Awesome my friend! Ty 🙏

[@rollandjoeseph]

Wow, thats a hell of a workout up and down the circuit for an average guy, lol..I suppose I can just do what I can and build on it? This (metabolic/hiit?) workout I've been looking for this to get lean , and if I incorporate a little cardio on alternate days (row machine, step machine etc) this would be perfect! Thx

[@Fitfatherproject]

You're very welcome 🙏

[@jamesgreen5431]

Tested available space by doing 1 rep. The kettlebells/my weakness make an unstable base for the row and push up. Got to get me some dumbbells for those.

[@Fitfatherproject]

💪

[@diamandokalogeropoulos8716]

Is this effective in terms of toning all the major muscle groupe..eg legs,arms etc?

[@Fitfatherproject]

Thanks for writing in and yes, this is a great strategy! Toning is essentially body-fat reduction and there is nothing better than combining high intensity cardio with resistance work. However, your nutrition is also important as it's actually 80% of the battle in fat-loss. Check this out for a free 1-day meal plan: www.fitfatherproject.com/get-free-meal-plan Best of luck! -The FFP Team

[@connormcgregor4500]

Thanks for the video

[@Fitfatherproject]

You're very welcome 🙏🏼

[@Spirit.282]

Hi there! Where is the PDF of the excercises? I can’t find it. Thank you!

[@Fitfatherproject]

Here the links brother: Get our Fit Father 30-Day Fat Loss Program here → pulse.ly/zpotsditf2 Subscribe to our channel here → pulse.ly/kj0e1begyn Our free resources: 1-Day Weight Loss Meal Plan → pulse.ly/r13owng4gc 24-Min Fat Burning Workout → pulse.ly/s2nnet7ec0

[@Gamer-fe2vw]

this is going to help me thank you very much

[@mdmonowar7339]

This is an informative and well explained tutorial about the Pyramix 10 workout. Thanks for your clear explanation.

[@amandaalaelua4767]

Hope I'll try this method at home by myself. Thanks for the great share.

[@monsieurlechevalier]

I love this workout! It is simple but very effective.

[@Fitfatherproject]

Awesome my friend 😊 TY

[@gorganblade433]

this is a great work out ty for putting it out there i have only just started to exercise again after a long time not doing anything at all and was wondering i only found one part i couldn't is holding myself in a plank while trying to do the row is there any other way i can do it

[@Fitfatherproject]

In the beginning if you need to do the exercise on your knees you can! You will still build strength. -The FFP Training Staff

[@tonyking6221]

Hello. Any advice on choosing a starting kettle/dumbell weight?male 48 no significant upper body strength

[@alizanauman7803]

Does anyone know how many colories we would burn with this workout?

[@Fitfatherproject]

Great question! The amount will vary, depending on the weights being used, intensity, age, gender, etc. However, from the workout+after-burn, you are looking at 500+ so a great one for sure! -The FFP Team

[@dougyoder1021]

I just did this tonight using a 35# kettlebell. Burned 480 calories in 45 minutes. I’m 50.

[@anawilson3774]

Very interesting and useful video! I really like it!

[@Luxfer999]

YOU´re...the Man!

[@Fitfatherproject]

Thank you very much 🙏

[@kimberleyjackson-brown8037]

This is GREAT! How many pounds are the dumbbells and kettle bell weight? I have bad knees...any modify movement for the squat?Thanks

[@Fitfatherproject]

Hi Kimberley! please find a weight that allows you to finish the workout routine. Then as you get stronger, you can start to go up in weight, for your knees please watch this video: kzbin.info/www/bejne/jYandmaKn9GjgNk

[@iari.melchor]

I am recovering from a herniated disc. I’m wondering if there is an alternate movement to replace the kettle bell swing that is more gentle for the lower back that you would recommend. Thank you in advance.

[@Fitfatherproject]

Hi Iari, please try deadlift focussing on your posture 👍

[@XTheSpartanX7]

I did a dumbbell RDL instead of the swing. Hopefully this one fits the bill as it is still a hinge.

[@Theealexpearson]

After doing a morning walk, is it better for me to have my breakfast (typically a high protein smoothie or yogurt) before or after this workout?

[@Theealexpearson]

Answered, if anyone else has my question kzbin.info/www/bejne/nKDbg6innJlnerM

[@Fitfatherproject]

🙌

[@jeffreybabino8161]

Great video as usual thanks 😊

[@Fitfatherproject]

Thank you very much 👍🏼

[@mrgh0stwarri0r]

I'm new and this seems like a great workout. Do we do other workouts besides this one during the week?

[@Fitfatherproject]

Hi there, yes there are many workout routines in this channel, please subscribe and check them through, here are a few: kzbin.info/www/bejne/a5rZp6SMos2esNE kzbin.info/www/bejne/aWPZnZqChcyKjNE kzbin.info/www/bejne/o2rTY5qKdpmheLs

[@jadimas]

I'm going to start one of these MRT workouts this week. Is a warmup needed for this one or is it built into the lower sets? Also I have a very, very low ceiling. Can the shoulder press be done seated? I have a bench I can set up and remain in the circuit.

[@Fitfatherproject]

Hey John, for a playlist of warm-up activities, check this link out==> pulse.ly/7ny7zkxuoc Yes, you can do the shoulder press seated 👍

[@tabatasongstimers9990]

Great video. It's very informative and helpful. Thanks for sharing it.

[@azrael1204]

Definitely going to try this workout

[@mariahussain6020]

When???

[@seabreezegal]

where is the pdf you mention? I do not see it in the description, only links to your web site and I don’t see the pdf there either

[@Fitfatherproject]

Hi Linda - The workout PDF is available at pulse.ly/798b829mv4 I hope that helps.

[@chocolateharambe1474]

This is so useful. Great video, thank you very much! :)

[@augustinaspinoula1968]

Hello! I really want to start exercising with weights again. Do you suggest I use my waist band whill doing the exercises to protect my spinal hernia. It's been about 2 to 3 months since I have completed my physiotherapy and have been doing my stretches before sleep and before getting up and have been doing simple ab and back exercises to strengthen by back. I am 54 and truly feel I need to get working with weights and resistance to keep my bones as strong as possible for as long as I could. What would you recommend me? I trust your opinion because you are a doctor. Thank you ever so much!

[@Fitfatherproject]

Hey Augustina, thanks for writing in and great question! You can actually start with body-weight resistance work as a compromise and bridge to weight-lifting. You don't need much as you can create a full-body workout with just a few movements. Check out this playlist page for some sample routines: kzbin.info/aero/PLoipqKp9gFEq_tBOSlS25B2PkT9AZthXH -The FFP Team

[@augustinaspinoula1968]

Thank you very much!! I will look into this!! I truly appreciate your help!

[@seanwickham8905]

I couldn't remember the workout, so I did a variation of pullups, KB swings, KB thrusters, Row, and pushups. 30 second rest and up one rep each time. Got a great workout from that in a short amount of time! I was too spent to go back down the pyramid, though! Maybe next time!

[@Fitfatherproject]

Well done brother 💪