Bodyweight Superset Pyramid Workout

Bodyweight Superset Pyramid Workout - perfect for doing at home!I typically don’t hate on Mondays, but Nantucket was so much fun it’s kinda depressing to see the weekend come to an end. Oh well, I’ve got another wedding to look forward to this coming weekend, so life is good. 🙂

This is another great workout to do at home (or anywhere) because no equipment is required. You’ll just need a bench or chair—anything you can step up onto. I love the pyramid superset structure because it makes workouts seem like they’re flying by. Quick bursts of work, rest, and onto the next two exercises.

Bodyweight Superset Pyramid Workout

Complete each superset as quickly as possible. You’ll do 10 reps of each of the two exercises, then 9 then 8, all the way down to 1 rep of each. Finish one superset before moving onto the next. Rest for 30-60 seconds in between each superset.

Record your times for completing each superset so that you can revisit this workout later and try to beat your first performance! Bodyweight Superset Pyramid Workout - perfect for doing at home!

SUPERSET 1

  • Logger Jumps | Start with your hands planted on a bench/stepper/chair and your body positioned off to one side (pretend there’s an object extending out in the middle that you will have to jump over). Jump both feet up into the air, shifting your bodyweight into your hands and kicking your feet up and over to land on the other “side” of that pretend object. As soon as your feet hit the ground, bounce off them, up and over back to the starting side. Continue jumping side to side, up and over, aiming to get a little hang time in the air.
  • Step Ups (each leg) | Start with one foot planted on a stepper, bench or chair. This will be your base leg: keep it planted on the stepper with the majority of your bodyweight in that heel through the duration of the exercise. As you step up, lift your back knee up, driving it into your chest at the top. Lower back down, lightly touching your back foot to the floor before driving powerfully right back up.

SUPERSET 2

  • Hand Release Push Ups | I love these because they work the front and backside of your body. Start in a plank position and begin to bend your elbows as if you were doing a push up, but instead lower your body all the way to the ground. From here, lift your chest and hands off the ground, squeezing your upper back. Lower your hands back down to the ground by your rib cage and press your body back up into a high plank position.
  • Jump Tucks | Jump up into the air, using your core to pull your knees up towards your chest. Lower them quickly in time to land. You’ll want to bend your knees, sinking into a squat to prep for the jump, and you’ll land this same way, sinking into a squat to absorb the landing. As you jump up bring your hands in front of your rib cage and try to hit them with your knees. These are tiring—try to do as many in a row as you can; if you need to slow down the pace, add in a little hop or two in between each one.

SUPERSET 3

  • Spiderman Mountain Climbers | Start in a plank-lunge position with the right foot planted on the floor on the outside of the right hand. Jump both feet up, momentarily shifting all your weight into the hands, and land back in a plank with the left foot outside the left hand. Continue alternating back and forth. Beginners: instead of jumping, step your right foot up towards the right hand, step it back to plank, then repeat on the left.
  • Lunge Hops (each side) | Start in a split-stance lunge position: both knees bent to 90 degrees, one foot flat in front; one foot in back, ball of the foot planted on the ground. Keeping the same foot in front/back, you hop a few inches into the air and land softly back into your starting position. Your legs are never fully straightening during this, it’s a small upward hop, pushing off the balls of the feet.

SUPERSET 4

  • Starburst Burpees | Start standing, feet about shoulder-width apart. Squat down, bringing your hands to the ground by your feet and jump both feet back out wide into a spread-eagle plank position. Do a push up. Quickly jump your feet back in and up by your hands and shift the weight into your feet, bring torso upright into a low squat position. From here, jump up, arms and legs outstretched into the air. Think about really opening up the front side of your body in the air. Land softly on your feet, sinking right back down into a squat and starting from the top.
  • In ‘N Out Crunches | Start in a seated position balancing on your tailbone, hands lightly on the ground by your side for support, feet lifted off the ground and torso leaning back, core engaged. Extend your legs out straight in front of you as you lean back further (feet should be hovering), and then crunch everything inward, bringing your knees into your chest and sitting up a little straighter, abs in tight. Extend legs back out straight to a hover and then separate them out wide, keeping them straight. Bring them back to center and repeat: crunch in, extend out, spread wide, bring back in together.

If you want to make this one harder, do them with your arms overhead: Bodyweight Superset Pyramid Workout - perfect for doing at home!

WEARING | leggings & tank c/o Fabletics // Nike sneakers

Sometimes I’ll use this structure in group fitness classes and have everyone stop after the first three people have completed a superset. This way there isn’t a huge discrepancy in how long everyone is resting, and beginners don’t feel pressured to finish as quickly as the more advanced students. It’s fun because there’s a bit of a race element for those who are competitive.

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Comments

  1. Nice! I really like the hand release push ups. And anything spiderman is a killer move for me. Thanks, Nicole!

  2. DANG this looks tough! I’m definitely doing those spiderman mountain climbers in my next tabata workout~

  3. Looks like a fun workout. I’ll have to give it a try x

    http://www.wonkylauren.com

  4. This looks like a great workout. A toughie but a quickie. Thanks for sharing.

  5. This workout was killer – in the best way possible.

  6. Indeed it seems a good WOD

    Regards

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