Mini Superset Pyramids Workout

mini-superset-pyramids-workout-16Disclosure: This post was sponsored by Target® C9 through their partnership with POPSUGAR Select. While I was compensated to write a post about Target® C9, all opinions are my own.

This marks my third time teaming up with Target® and their C9 collection, which is pretty exciting—if you had told me when I first started this blog that companies as big-time as Tar-jey (I prefer the classier French pronunciation) would want to work with me, I definitely wouldn’t have believed you. For today’s post, I got to pick out a couple items from the C9 line and went with the Short Sleeve Slub Yoga Tee in rain cloud and white and the Premium Leggings in stately blue (it’s more of a purple in person though).

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I thought the pattern of the leggings was fun and different from any other pair I own, and they proved to be super comfortable—very supportive and with a super wide waistband (a must!). I chose the tees because of how versatile they are and liked the rolled sleeves look. I can wear these when working out or teaching, as well as with jeans for a casual everyday look.target-c9-style-haul

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Today I’m wearing my Target® C9 picks in a bodyweight workout made up of five mini pyramids. I did a similar one with my Tone ‘N Torch class at Btone the other week and it was a winner. I’d say if you’re advanced, you could finish it in about 20 minutes. If you’re a beginner, set aside 30+ minutes for sure.

Mini Superset Pyramids Workout

For each of the following supersets (pairs of exercises), you’ll do a 10-to-1 pyramid. That means 10 reps of each, then 9 reps of each, and so on, down to 1 rep of each. When you finish a superset, take a 30-60 second break and then move onto the next superset.

Mini Superset Pyramids Workout

Superset 1 | Jump Lunges & Mountain Climbers

  • Jump Lunges: Start in a split-stance lunge: right foot in front, ball of left foot planted on the floor behind you. Both knees should be bent to 90 degrees with the front knee aligned over ankle and the back knee hovering just a couple inches off the floor. From here, push off your feet to jump up in the air, switching feet mid-air and landing back in a lunge with left foot forward and right foot planted behind. Continue, alternating feet with each jump. Each set of jumps = 1 rep (every time right foot is in front = 1).
  • Mountain Climbers: These are like doing high knees in a plank position. Start in a plank, hands stacked underneath shoulders, core squeezing in tight (don’t let your low back sag or your butt stick up in the air). From this position, drive one knee at a time up towards your chest, like running horizontally. The pace on these should be quick. Each set (left, right) = 1 rep (every time right knee is in front = 1).

Superset 2 | Jumping Crab Kicks & Side-to-Side Elbow Plank Hops

  • Jumping Crab Kicks: Start in a crab position: feet on ground, knees bent, hands on ground underneath your shoulders, body facing upwards. Lift one foot into the air, straightening that leg. This is your starting position. From here, you’re going to alternate kicking one leg into the air and then the next, switching feet mid-air so that there’s never more than one foot on the ground at a time (hence jumping crab kick instead of just a crab kick, in which you’d return the foot to the ground before kicking up the other). Your whole body will be working during these: you lower your bum and bend the elbows (almost like a triceps dip) to prep for the jump kick, and then push through the hands, thrusting the pelvis upward to give you time to switch feet mid-air before landing. Each set (right, left) = 1 rep.
  • Side-to-Side Elbow Plank Hops: Start in a forearm plank (elbows stacked underneath shoulders, core pulled in tight—don’t let your low back sag or your butt stick up in the air). From here, hop your feet in unison to the right, back to center, to the left, and back to center (that’s one rep). While you hop, try to hold your body in a straight line, not letting your bum pike up into the air. One rep = right, center, left, center.

Superset 3 | Skaters & Jump Squats

  • Skaters: These are like side-to-side leaping curtsy lunges. Leap to the right, landing on your right foot and bending down to touch the ground by your foot with your left hand as you swoop your left foot behind the right (think of a curtsy). Come up, leaping left and reversing the move. Keep it going quickly, back and forth, trying to never let that back foot come to rest on the ground—keep the weight in the foot you land on. Each set (to the right, to the left) = 1 rep.
  • Jump Squats: Feet about shoulder-width apart, squat down, sending your hips and butt back and down (not the knees forward!). Bring your hands in front of you as you sink down. From there, explosively jump straight up, swinging your arms back behind you as you do. Land softly and sink right back into a squat, hands swinging forward.

Superset 4 | Burpees & Full-body Crunches

  • Burpees: Start standing, feet about shoulder-width apart. Squat down, bringing your hands to the ground by your feet and jump both feet back into a plank position. Quickly jump your feet back up by your hands and shift the weight into your feet, bring torso upright into a low squat position. From here, jump up, arms overhead. Land softly on your feet, sinking right back down into a squat and starting from the top.
  • Full-Body 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.

Superset 5 | Reptile Push Ups & Jump Tucks

  • Reptile Push Ups: Start in push up position (a plank with hands aligned under shoulders). As you lower down, crunch your right knee forward, in towards the right shoulder, squeezing those obliques. Return the foot back to the ground as you press back up into high plank position. Repeat, this time on the left. Each push up = 1 rep.
  • 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.

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Med Ball Tabata Workout

Med Ball Tabata WorkoutHey guys! Sorry I haven’t posted in a while. I’m in the process of transferring my website over to private servers because my current shared ones can’t handle the amount of traffic P&I has been getting—most certainly not a bad problem to have! However, what is a bad problem to have is my lack of technical website knowledge. It’s taking longer than it should because I’m learning as I go (story of my blogging career), but I think it should be smooth sailing from here. I’m back to a regular posting schedule and just crossing my fingers nothing explodes over the next couple days.

If you’ve been following me for a while, you’ve probably noticed that my go-to workout getup is a pair of leggings (the funkier the better) with a lose tank top. I do wear other workout tops with built-in bras from time to time, but I just love the comfort and laidback style of tossing on a muscle-cut tank or racerback over a sports bra. So when Michelle from Reverence Apparel reached out to me about rocking one from her line on the blog, I thought it’d be a perfect fit. With all the HIIT and tabata workouts I post, I had to go with this tank:

Reverence Apparel tank

Med Ball Tabata Workout

Equipment I Used:

  • 6-lb med ball (would have liked to use a 10-lb but this is all I own right now)
  • Exercise mat
  • Gymboss Interval Timer

You’ll set your timer for 8 rounds of 20 seconds of work and 10 seconds of rest. As you’ll see, for each exercise, you flip-flop each of the 8 intervals you’re working. For the most part, that just means right side then left side. For the pushups, you’ll alternate between hands and feet (see below). Once you complete your 8 rounds of one exercise, do the same thing for the next (so in total, you’re spending 4 minutes on each exercise).

This is a great workout for beginners and takes only 20 minutes to complete. If you’re more advanced, I would recommend going through the workout twice (so that you spend an entire tabata block on each side, rather than alternating).

Med Ball Tabata Workout

  • Med Ball Crossbody Chops: Start in a split-stance lunge position right foot forward, ball of left foot planted behind you, both knees bent to 90 degrees, holding the medicine ball by your right foot with straight arms. Your left foot is going to pivot as you stand up, bringing the medicine ball across your body (keep arms straight) and reaching it up to the left. Chop it back down diagonally across your body to starting position, pivoting left foot and bending your knees.
  • Med Ball Push Ups: These are your basic push up, only you’ll alternate between having your hands on the ball (similar to doing a diamond push up on the ground with your hands in close and elbows going out wide as you lower) and balancing your feet on the ball (hands on the ground).
  • Med Ball Hip Bridge Leg Lift Thrusters: Start in a bridge position: right foot on the med ball, shoulders on the ground with arms by your side for support, and left leg held straight up, toes pointing towards the ceiling. Squeeze your glutes to lift your hips off the ground—your bum should not come to rest on the floor throughout the duration of the exercise. This is your starting position. From here, it’s one hip thruster with one leg lift at the top: lift your hips off the ground as high as you can, squeezing your glutes. Hold at the top and lower your left leg parallel to the floor (keeping it straight) and then lift back up so toes are pointing up. Lower your hips back down so that they’re just hovering above the floor, and then repeat: thrusting upward and then lowing the left leg.
  • Med Ball Plank Roll Out: Start in a plank position, right hand on a medicine ball, left hand on the ground. Slowly roll your right palm–>wrist–>forearm over the top of the ball. As you reach forward like this, you’ll need to bend your left elbow, lowering the body (but still keeping strong plank form!). Reverse the motion, rolling right forearm–>wrist–>palm and straightening your left elbow back to starting position as you do. Alternate each 20-sec work interval: right, left. If you need to modify, do this from your knees.
  • One-Leg Med Ball Burpees: This is your basic burpee except you keep one leg lifted the whole time and are holding a medicine ball in your hands. This is the whole sequence: Keeping your left foot hovering off the ground, bend the right knee to bring the medicine ball to the ground in front of you. Hop the right foot back into a plank position, and then hop it back up forward towards the ball. Stand up straight, bringing the ball with you and then hop upward on the right foot, pressing the medicine ball overhead as you do.

Reverence Apparel tank

WEARING | tank: c/o Reverence Apparel // leggings: c/o lucy // sneakers: Nike

I wanted to leave you with a few other tops from Reverence Apparel I like and to spread the word about their #CycleForSurvivalHealthie challenge that’s taking place through the end of the month. Not only do a portion of proceeds from the Spincess tank below benefit cancer research, but you also get involved via Instagram. If you post a selfie doing some sort of exercise to instagram with the hashtag #CycleForSurvivalHealthie and tag @reverenceapparel and three friends, you can enter to win a prize package from Equinox, Athleta & Reverence Apparel. Details here.

Reverence Apparel tank

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Legs & Butt Bodyweight Workout

Legs & Butt Bodyweight WorkoutI made up this workout after a long day of traveling a while back. You know that glorious feeling when you finally stand up after a long car ride or flight? My legs and bum were itching to move, but by the time I got home it was too late to run or hit up a studio so I decided to jump around my apartment instead. Always a viable option.

Legs & Butt Bodyweight Workout

No equipment is required for this workout, but if you want a challenge, just grab a pair of 5-15lb dumbbells. They’ll add on some weight to make the exercises harder.

You’ll go through this entire routine twice. The routine is divided into three parts: left leg, right leg, butt. For each part, you do each of the exercises for 30 seconds, and three rounds of the exercises. Don’t rest in between exercises or rounds, but take a 60-sec break after each part. Confused? Here’s a breakdown:

  • RIGHT LEG | 30 sec each exercise, 3x
  • REST 1 MIN
  • LEFT LEG | 30 sec each exercise, 3x
  • REST 1 MIN
  • BUTT | 30 sec each exercise, 3x
  • REST 1 MIN, REPEAT WHOLE THING ONCE MORE 

With breaks, the whole workout will take you about 35 minutes to complete. Exercises descriptions below the pictorial.

Legs & Butt Bodyweight Workout

RIGHT LEG | Do each of the following three exercises for 30 seconds, not taking any breaks between them. Complete three rounds (4 ½ minutes).

  • Lunge Hops: 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.
  • Curtsey Lunge with Calf Raise: Start standing with feet hip-width apart. From here, sink down into your curtsey lunge: right foot stays planted on the ground and as you bend that right knee, reach your left foot behind it as far to the right as you can until the ball of the left foot is planted on the ground as well. From this deep lunge position, you’re going to slowly stand up on the right foot, bringing the left foot back to center and then up, knee towards chest. As you do this, press through the ball of your right foot, lifting the right foot up for your calf raise. Lower the right heel back to the ground, going right into your next lunge.
  • Hip Bridge Thrusters: Lay on your back, arms flat on the ground by your side for support, knees bent and feet flat on the floor. From here, squeeze your glutes and lift your hips a couple inches off the ground so that your butt is hovering. Lift left foot into the air as well. This is your starting position. Butt and left foot will never touch the ground again (well, not until you’re done with your reps!). From here, thrust the hips upward, squeezing your glutes and pressing through the planted right foot. Hold for a second at the top and then slowly lower hips back down.

LEFT LEG | Do each of the following three exercises for 30 seconds, not taking any breaks between them. Complete three rounds (4 ½ minutes).

  • Lunge Hops
  • Curtsey Lunge with Calf Raise
  • Hip Bridge Thrusters

BUTT | Do each of the following four exercises for 30 seconds, not taking any breaks between them. Complete three rounds (6 minutes).

  • Jump Squats: Feet about shoulder-width apart, squat down, sending your hips and butt back and down (not the knees forward!). Bring your hands in front of you as you sink down. From there, explosively jump straight up, swinging your arms back behind you as you do. Land softly and sink right back into a squat, hands swinging forward.
  • Squat Hold: Hold a squat, weight in your heels, knees not sticking out farther than the toes, butt and hips back and down. Don’t cheat yourself—get low!
  • Sumo Squats with Alternating Leg Lifts: This is a wide-stand squat with alternating side leg lifts. Feet wider than hip-distance apart, squat down low. Shift your weight into the right side and, staying as low as you can (it’s natural for the right to straighten a little, but don’t come out of the bent knee all the way), lift the left leg straight up and out to the side. Lower it, bringing your weight back to center in that deep squat. Repeat to the other side.
  • Diamond Squats: But wait, your knees are sticking out passed your toes! I know, and it’s ok! These are safe for your knees because you’re on the balls of your feet the whole time. That being said, if you have existing knee issues, you might opt to do a plie squat instead of these. Start standing upright and bring your heels close together (either touching or with a couple inches gap in between), toes pointing out wide. Next, lift up onto the balls of your feet. This is your starting position, and your goal is to never let those heels touch the ground until the 30 seconds is up. From here, bend your knees as you lower down into a squat, keeping those heels lifted. The knees should track in the same direction as the toes (which are pointed out), so your legs will make a diamond shape as you lower down. Get your butt as close as you can to tapping those heels and then come slowly back upright.

Legs & Butt Bodyweight Workout

WEARING | leggings: c/o Cozy Orange // tank: LF Stores // sneakers: Nike

The leggings are another gift from my friends at Cozy Orange–I love the splash of color and print around the knees and waistband!

What’s your favorite and least favorite body part to workout? My favorite: core. Least favorite: arms.

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