Superset Pyramid Time Challenge Workout (Week 3) – Bodyweight Exercises

Three Mondays down, two to go! This week’s time challenge took me less time to complete than the previous two, but by no means was it easier. My upper body was so sore the next day from all the burpees.

Superset Pyramid Time Challenge Workout (Week 3) – Bodyweight Exercises

Equipment I Used

For this workout, you’ll have two exercises that you’ll go through in a pyramid structure. You’ll do 10 reps of each, then 9 reps, then 8, 7 … finishing with 1 rep of each. The goal is to complete the pyramid of reps as fast as you can without sacrificing proper form. In the video, I go over ways to modify the two exercises to make it suitable for all levels. Be sure to warm up beforehand. 

Burpees | Start standing. Squat down, bringing your hands to the floor about shoulder width apart. Jump your feet back into a plank and as you do, bend your elbows, lowering your chest to the floor with control. Immediately press back up through plank as you jump your feet forward and then jump up from the squat.

Surrender Squat Jumps | Start in a low squat position with feet hip’s width apart, weight in your heels, low abs engaged, hips back. From here, come to a kneeling position, stepping your right foot back behind you, planting the ball of the foot and knee on the floor and then doing the same with the left. Continuing to lead with the right, return to a low squat position, stepping the right foot forward onto the floor and then the left. From this low squat position, straighten the legs as you drive through the heels to jump up into the air. Land softly, sinking right back into a squat position. That’s one rep. Lead with the opposite foot on the next rep.

WEARING | Heroine Sport leggings c/o Shopbop (sold out in that color but available in blue/green and bright blue // Fabletics tank (FYI they’re currently having a leggings sale where new members get 2 pairs for $24)

Share Your Thoughts: