Bodyweight Pyramid Workout with Sprints

Bodyweight Pyramid Workout with SprintsYou could do this workout out on a track, in the gym using a treadmill, or anywhere outside. When I want to run a measured distance outside, sometimes I’ll use Google Earth—you should try it! It has a ruler tool that allows you to plot out different distances so that you can easily figure out ok, if I sprint from the end of my driveway to the big rock down the street, that’s 100 meters.

I’m sure there are easier ways to do this with a smartphone app, but Google Earth is just so fun/creepy…

Bodyweight Pyramid Workout with Sprints

There are only three exercises in this workout. The first time you go through them, complete 10 reps of each. Next time you go through them, you’ll only do 9 reps of each. Continue this way, reducing the number of reps until you reach 1 rep of each. In between each completed set, sprint 100m. If you want an added challenge, time your sprints and try to match or beat your time each of the sprints.

For clarification, here’s what the start of the workout looks like:

  • 10 Push Ups with Crossbody Tap
  • 10 Back Lunge to Knee Raise Hop on the right
  • 10 Back Lunge to Knee Raise Hop on the left
  • 10 Side Plank Swimmer Kicks on the right
  • 10 Side Plank Swimmer Kicks on the left
  • 100m sprint
  • 9 Push Ups with Crossbody Tap
  • 9 Back Lunge to Knee Raise Hop on the right …

Bodyweight Pyramid Workout with SprintsPush Up to Crossbody Tap | Start in a plank position. Do a push up, keeping your body straight (abs in tight; don’t let your low back sag towards the floor). Press back up, and as you return to the plank position, crunch your left knee in towards your right arm and tap the knee with your right hand. Step back into plank and go into your next push up. At the top, crunch your right knee in to meet your left hand.

Back Lunge to Knee Raise Hop | Start standing with feet hip width apart. Step your left foot back behind you as you bend the right knee, sinking into a lunge. Get as low as you can, trying to bring the right knee to a 90-degree bend. From here, keeping your weight in the right base foot, swing the left knee forward and up, engaging your abs to bring it in towards your chest. As you do, straighten your right leg and push off the foot, hopping straight up. Land softly on your right foot and step the left foot back, sinking right into your next lunge.

Swimming Side Plank Kicks | Think of your kick while swimming the breaststroke. Start in a side plank position with supporting hand stacked underneath your shoulder. Hover your top leg (the goal is to not rest it on the ground the entire duration of the exercise). This is your starting position. Crunch the top knee in towards your chest. Next, kick that top foot straight out in front of you (as if you were trying to kick yourself in the face). From here, sweep the leg straight back into the starting position. That’s one rep: bend, kick, sweep. Try not to let your hips sag while doing these; engage the bottom oblique to keep hips lifted. Bodyweight Pyramid Workout with Sprints

WEARING | hoodie c/o The North Face // shorts c/o Cory Vines // sneakers Nike (similar here)

Hope you all had a wonderful weekend! Cheers to a productive, healthy week ahead! signature


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  1. Nice, simple, yet challenging aerobic workout! How long do you rest in between each set?

    • Rest time varied for me between sets–towards the beginning and end, I only took about 20-30 seconds to catch my breath. In the middle there it was a little longer, but I didn’t let the rest time go for more than 60 seconds. 🙂

  2. I’ll have to try those moves out including that swimming side plank! 😀 LOVE using Google Earth too since I’m still getting used to my new neighborhood. I’m pretty sure my neighbors think I’m a crazy person as I do sprint intervals down the street. Bahahaha.

  3. Love it! I have been looking for more track workouts.

  4. Great workout! I love mixing sprints with strength training. Also, now that it’s finally spring outdoor workouts are super enjoyable!

  5. Looks like fun as well as beneficial. Great blog thanks for sharing.

  6. I love adding bodyweight exercises to running outside. Such a fun way to switch things up and keep my mind interested in the workout. PS, that hoodie is super cute and cozy 🙂

  7. Leslie Barnhill says:

    I just did this workout this morning. It was amazing. I really didn’t feel like working out when I woke up, but this quickly changed when I started this workout (it something about pushups that motivate me! I have a slew of what I call ‘park workouts’ and this fits in perfectly. I live next to a park that is about 1 mile around in square. So I did the exercises on the corners and sprinted from corner to corner. It was awesome! I love how the sprints are closer to one another as the exercises decrease in reps. Thank you for another awesome ‘park workout’ I can add to my arsenal.

  8. I did this workout this morning! Loved it so much! Thanks for posting 🙂

    Love from Dallas

  9. Kickass workout! Is it cross body taps on both sides to count as 1 rep or is 1 cross body tap = 1 rep? Thanks! 🙂

  10. Can’t wait to try this workout!

    XO Chloe
    A Latte Lipstick

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