Superset Pyramid Time Challenge Workout (#1)

Happy New Year! Hope you all had a fun NYE. I drank wine on my couch with my boyfriend and went to bed at 12:05AM. #TURNT

January Time Challenge Series

For the month of January, in addition to a different formatted workout posted most Wednesdays, I’m going to put up a time challenge workout on Mondays. (I know today is Tuesday but yesterday was technically a holiday.) These time challenges can be fit into your weekly workout routine in lots of different ways. You could use them as a finisher to a long run or longer gym session. You could use them alone on a busy day when you’re short on time for workouts. You could also time yourself and then repeat the workout next week to try to improve upon your first numbers.

The workouts all have the same structure I used in this Supersets Pyramid Workout. You’ll have two exercises. Do 10 reps of each, then 9 reps of each, then 8 … down to 1 rep of each. The goal is to complete that pyramid of reps as quickly as you can *without sacrificing proper form*. It’s always better to slow it down and do the moves correctly as needed.

Superset Pyramid Time Challenge: Week 1

I shot this workout yesterday and my obliques are FEELING it today. The rolling full-body crunches were so tough!

Equipment I Used:

  • 10-lb dumbbell (you can use a medicine ball or just bodyweight if you don’t have equipment handy)
  • Exercise mat

If you follow along with the video, don’t worry about staying at the same pace as me. Slower, faster–doesn’t matter. You’re only competing with yourself!

Squat Jacks with Obliques Scoop | For the low body, think jumping jacks in a squat position. For the upper body, think paddling a canoe. This one can be like rubbing your stomach while patting your head, so don’t be frustrated if it feels uncoordinated at first—you can always eliminate the upper body movement and just hold the weight at your chest as you jump your feet in and out.

Start in a low squat position with feet wide, weight in your heels, low abs engaged, hips back and a dumbbell held at your chest with both hands. Staying low in a squat, jump your feet in close together as you scoop the dumbbell down and around to the left of your left leg. As the weight comes up and back to center, jump your feet out wide again to the starting position. Repeat, this time scooping the dumbbell down and around to the right side of your legs as you jump them close together. The goal is to stay low in a squat as you jack your feet in and out, fluidly scooping the dumbbell side to side like a figure eight or canoe oar.

Right, center, left, center = 1 rep

Rolling Full-Body Crunches | For these, you just alternate between a side v-up crunch on your right side, then roll onto your back for a regular full-body crunch, then roll onto your left side for another side v-up, back to center, and so on. Start laying on your right side with right arm stretched outwards on the ground for support. Do a side crunch, lifting your legs up and crunching the knees in to meet your left elbow and raised torso. Lower down and roll onto your back with arms overhead and legs straight out, hovering a couple inches off the floor (to make these challenging, try your best to never let your feet rest on the floor, even while rolling from side to side). From this position, bend your knees into your chest at the same time as you crunch your torso off the floor. Slowly release back down onto your back and roll over to your left side for your next side v crunch.

Right, center, left, center = 1 rep

WEARING | Power leggings c/o Sweaty Betty (old but you can shop their current selection) // Kindness tank c/o Aurum // Nike TR Flex Supreme sneakers

If you choose to time yourself, feel free to leave it in the comments for a little friendly competition. Granted, I was pausing to give modifications and a few form explanations, but it took me 16:39 while filming the video.

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  1. Took me 17 minutes, BUT I 100% modified the rolling crunches. I did about 8 the way you showed, and quickly realized I wasn’t going to get through any more sets if I continued with them. I did a full sit-up, twist to right, full sit-up, full sit-up, twist to left, full sit-up as a modification. This was equal to one rep.

    Thanks for the great workout!

  2. That full body crunch looks killer! I love workouts like this that only have a couple moves! Trying this out soon!

  3. Great post! I enjoy exercise myself, but don’t have blog about it. I do write about importance about health.

  4. Alicia Lokken says:

    This workout is featured on Peanut Butters Fingers’ Things I’m Loving Friday!!!! Love following your blog. Your humor and ‘realness’ is refreshing!! 🙂

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