Lower Body Ladder
A 7-minute Pyramid workout. No equipment - squats, lunges, bridge, calf raise.
A pyramid workout changes the interval length as you go — building up, peaking, and coming back down — so the intensity curve rises and falls within a single session.
The intervals
| Interval | Work | Rest | Exercise |
|---|---|---|---|
| 1 | 20s | 15s | Bodyweight squat |
| 2 | 30s | 15s | Reverse lunge left |
| 3 | 40s | 15s | Reverse lunge right |
| 4 | 50s | 20s | Glute bridge |
| 5 | 40s | 15s | Calf raise |
| 6 | 30s | 15s | Lateral lunge |
| 7 | 20s | 15s | Squat hold |
Exercises
- Bodyweight squat
- Reverse lunge left
- Reverse lunge right
- Glute bridge
- Calf raise
- Lateral lunge
- Squat hold
How to run it
- Warm up during the 10-second prepare countdown.
- Give maximum effort in every work interval — the timer cues each transition with sound and voice.
- Finish with the 1-minute cooldown.
Run this workout with Timme
This WOD is one of 126 guided workouts built into Timme — a free interval timer for iPhone and Apple Watch with voice cues, Lock Screen Live Activity, and no account or ads, and optional anonymous usage counters.