**Happy New Year, Friends!**
Hello, and welcome to 2021! Let’s face it—after the whirlwind that was 2020, there’s nowhere to go but up, right? *With fingers crossed, toes crossed, a silent prayer, and perhaps a tear or two.* To start the year off right, I have a Strength + Plyo Workout Class ready for you! This session mixes strength exercises using dumbbells with bodyweight plyometric drills, all organized in a lively pyramid format where the intervals decrease with each round.
And as always, if you want more workouts like this, check out my [Patreon page](https://www.patreon.com/nicolepearce).
—
### **Strength + Plyo Workout Class**
**Equipment Needed:**
– A pair of medium dumbbells (I’m using 8-10 lbs, but your “medium” could range from 5-20 lbs based on your fitness level).
We’ll kick things off with a purposeful warm-up to get your body activated and increase blood flow through mobility and dynamic movements. After that, we’ll jump into two strength and plyo pyramids. Each pyramid includes five exercises:
– **Round 1:** Do each exercise for 60 seconds.
– **Round 2:** Do each exercise for 45 seconds.
– **Round 3:** Do each exercise for 30 seconds.
You’ll have a 15-second break/transition time between exercises. Between the two pyramids, there’s about a minute to rest—but feel free to pause the video and take your time if you need to. Always pay attention to your body, adjust as needed, and stop if anything feels off.
We’ll conclude with a guided cool-down and stretching session to help you feel rejuvenated and accomplished.
**Note:** The workout includes some jumping, but low-impact alternatives will be demonstrated on-screen if you prefer a gentler version.
—
### **Workout Breakdown**
**Warm-Up & Mobility:** *01:33*
We’ll begin with dynamic exercises to warm up and enhance your mobility.
**Strength + Plyo Pyramid Workout:** *10:03*
**Pyramid 1:**
1. Reverse Fly + Row Kickback
2. Overhead Raise (Right/Left) + Bear Plank Row (Right/Left)
3. Inchworm Push-Up to Squat Jump
4. Curtsy Lunge + Knee Drive + Squat
5. Skater Single-Leg Hop
**Pyramid 2:**
1. Shoulder Sweep + Press + Shaper
2. Press Jacks x2 + Lunge Press (Right/Left)
3. Torso Twist + Squat Step (Right)
4. Torso Twist + Squat Step (Left)
5. Tick-Tock Lunges + Jump Lunge
**Cool-Down & Stretch:** *41:55*
We’ll finish up with a guided cooldown to stretch and ease your muscles after all that effort.
—
Let’s tackle this workout together! Whether you’re in it for strength, a good sweat, or just to kick off the year on a positive note, I’m thrilled to have you here. Let’s make 2021 a year to cherish—in the best possible way!