Superset Pyramids Workout (No Equipment Needed)

Superset Pyramids Workout - all bodyweight exercises, no equipment neededThis workout kicked my butt yesterday! It’s a challenge but requires no equipment so it’s great to do this holiday if you’re out of town and away from your usual gym or studio but still wanting to get in a good sweat.

Superset Pyramids Workout

For this workout, you’ll be given three supersets (pairs) of exercises. You’ll tackle one set at a time, doing 10 reps of each, 9 reps, 8, 7 … down to 1 rep of each. When you’ve finished the first superset pyramid you’ll rest and then move onto the next two exercises.

The goal is to complete the pyramids as quickly as possible without sacrificing proper form. So if your pace is slower or faster than mine, THAT’S A-OK! Either pause or fast-forward the video at the end of each pyramid as needed.

The first superset is the hardest and the last two will go by quicker. These are all bodyweight exercises so no equipment is needed, just an exercise mat. Superset Pyramids Workout - all bodyweight exercises, no equipment needed

SUPERSET 1

Lunge Hop – Lunge Jump (R+L=1 rep) | Start in a split-stance lunge position with one foot forward and the other behind (both knees bent to opposing 90-degree angles. Do a lunge hop, hopping a couple inches off the ground and landing back in the same position. Then do a jump lunge, switching feet midair so that you land in a lunge with the opposite foot in front. Do a lunge hop on that side. Do a jump lunge, once again switching feet. That’s one rep.

Marching Plank to Jump | Start in a high plank. Lower to a forearm plank one arm at a time and then march back up to a high plank. From there, jump your feet up towards the outsides of your hands and then back to plank. That’s one rep. Alternate which hand you lead with when you do the marching plank each rep.

SUPERSET 2

Sumo Squat Jumps | This is a squat jump but with your feet wide, toes angled out, knees tracking in the same direction as the toes.

Leg Lift to Rev Crunch | Start laying down with hands under your bum for low back support and your legs straight outstretched and hovering off the floor. From here, lift your legs up to form a 90 degree angle with your body and then press your feet straight up towards the ceiling for a reverse crunch, lifting your hips up off the floor. Return to starting hover. That’s one rep.

SUPERSET 3

Donkey Kicks | Start in a tabletop position on the balls of your feet with the knees hovering a couple inches off the floor. From here, you’re going to press into your hands and jump your feet off the floor, kicking yourself in the bum. Land softly back in the tabletop hover.

Swimmer Pulls | Start laying on your stomach with arms outstretched in front of you. Arms and legs should be hovering off the floor. From here, drive your elbows back behind you as you squeeze your shoulder blades together and lift your chest even higher on the floor.

Superset Pyramids Workout - all bodyweight exercises, no equipment needed

WEARING | Lululemon tank (old – shop current selection of tanks) // New Balance leggings

If you liked the format of this workout, I few more from the archives (not in video form):

Safe travels to everyone heading out of town for Thanksgiving! To anyone stressing that the holiday will throw off your health and fitness routine, remember: The things we do week in and week out are what make a difference; not the one-offs. A day or two of massive portion sizes and unbuttoning your pants on the couch to fit room for dessert IS OK!! You don’t need to feel guilty about it and you certainly don’t need to counter it with the other extreme (restriction, crazy-long workouts, etc.). Enjoy your holiday food, eat a second piece of pie if you want it, enjoy time with family, and return to your normal routine when it’s over. Am I going to workout while in New Jersey these next four days? Yes. Am I also going to wear stretchy pants tomorrow and eat three plates full of Thanksgiving food? Hell to the yes.

Enjoy your time with family and friends! As always, I’m thankful for all of you reading this blog and making it possible! 🙂

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Comments

  1. Sumo squats are probably my favorite squat variation. I’m going to give this workout a try over the weekend.

  2. Did this workout with a friend today and LOVED it! The first set was definitely the hardest, and we appreciated having it done first 🙂 Took a little over 20 minutes and the time FLEW by. Thanks for a great one!

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