Hill Pyramid Workout with Strength Training Tabatas

Hill Repeat Workout with Strength Training Tabatas (focusing on core and upper body)Hello from Maine! I’m up at my parents’ place enjoying a final morning of beautiful views before heading back down to Boston. There’s no phone service up here and I only get wifi at a couple places in town so it’s a forced unplugging that I need once in a while. :)

Hill Repeat Pyramid with Strength Training Tabatas

The running part of this workout is as hard as you make it–if your hill is long/steep, it’ll be a doozy. If you want more of a quick cardio blast in between the tabatas, pick an easier hill length/grade. I did this outside in the North End between teaching classes Friday on a short but steep hill (it probably took me 25 strides to get from the bottom to the top).

The hill sets get shorter and shorter as you go. First set = 5 repeats; next set = 4 repeats; all the way down to one. Sprint up the hill and jog down. If you’re doing this on a treadmill, you’d just reduce the incline and speed in between each sprint.

In between each hill set, you’ll do a tabata superset that focuses on the core and upper body. A tabata is 8 rounds of 20 seconds work and 10 seconds rest. You’ll alternate between two exercises in each tabata. For example, 20 seconds of marching plank, rest 10 seconds, 20 seconds of push ups, rest, and so on for a total of 4 minutes. Full detailed breakdown below the image.

Hill Repeat Workout with Strength Training Tabatas (focusing on core and upper body)

HILL REPEATS x5

TABATA 1

  • Marching Plank | You’re essentially just moving from low plank to high plank, up and down. Starting in a forearm plank position, press up into a high plank, one hand at a time. Reverse the movement when you’re in a high plank, lowering onto one forearm at a time.
  • Push Ups | I’m working on push ups with my hands close to my body rather than wide (because I’m bad at them and they need improving!) so I did them like this: Start in a plank position with your hands stacked underneath your shoulders. From here, roll forward slightly onto your toes so that your hands are now a little further back, aligned with your ribs (this will allow you to bend elbows to 90 degrees). Keeping your elbows close to your body, lower down to a low push up position and then press through your hands to rise back up, straightening your arms.

HILL REPEATS x4

TABATA 2

  • Full-body Crunch | Start laying on your back with legs outstretched and hovering a couple inches off the ground. Arms should be outstretched overhead and hovering as well. From this starting position, crunch up, bringing your knees in towards your chest as you wrap your arms around your knees like a wide hug. Extend back out, lowering to starting position. The goal is to never bring the legs to rest on the ground when you extend back out.
  • Triceps Pulses | Start sitting down with legs outstretched and palms pressed to the ground by your sides. From here, press into your heels to lift your butt up a couple inches and forward a couple inches so that there’s space for you to bend into your elbows, pulsing your body up and down. Keep your elbows pointing straight back when you do these; don’t let them bow out to the sides.

HILL REPEATS x3

TABATA 3

  • Forearm Plank | Most of us are familiar with a plank, so just a couple form queues: think of stacking your joints, elbows directly below shoulders. Pull the lower abdomen in to protect the low back (think of pulling up your jeans’ zipper). Squeeze the quads above the knees—notice how engaging these muscles helps straighten out your body even more. Tuck the tailbone slightly and then fire up the entire abdomen by pulling the forearms and balls of feel in towards each other (you won’t actually move, you’ll just contract the muscles). Need more explanation? I did a whole post on common plank form errors).
  • Low Push Up Hold | For this, I want your hands close in to the sides of your body (tricep push up). To get into the hold with proper alignment, start in a plank position with your hands stacked underneath your shoulders. From here, roll forward slightly onto your toes so that your hands are now a little further back, aligned with your ribs (this will allow you to bend elbows to 90 degrees). Keeping your elbows close to your body, lower down to a low push up position and hold there with your body hovering off the ground, abs held in tight.Modify by holding the push up from your knees. Just make sure your hips are still lowered so that your butt isn’t sticking up into the air. Think of lowering from your knees rather than your hips to achieve this.

HILL REPEATS x2

TABATA 4

  • Mountain Sliders (alternate) | Start in a plank position with wrists aligned underneath shoulders, abs engaged and spine straight. From here, lift your right leg and bend your right knee in towards your right wrist, making physical contact if possible. From this starting position, you’re going to slide your knee up and down your arm, zipping it towards your armpit as you pull your abs in and round your back slightly up towards the ceiling (think of a mini-cat stretch) and then sliding it back down to the wrist. At the bottom, you want the knee at a hover; try not to rest it on the floor. The goal is to keep the knee lightly touching your arm the whole time, but just keep the knee pulled in as close to the arm as possible.
  • Side V-Ups (alternate) | Start laying on your side, balancing on that bottom hip/side butt area with your bottom hand on the floor in front of you for support. Top arm is bent with hand behind your head and elbow out wide; legs should be extended and hovering off the ground. This is your starting position. From here, you’re going to crunch up and in, bending your legs and bringing your knees in towards your top elbow as you lift your torso up and in to meet them. Use that bottom hand for support, but try to push off it minimally. Slowly lower back down and extend back out to a hover.

HILL REPEATS x1

Get 15% Off My Outfit with code PUMPS15

Hill Repeat Workout with Strength Training Tabatas (focusing on core and upper body)The leggings and sweatshirt I’m wearing in today’s post were given to me by my friends at ALALA (. I love them! This is my second pair of their leggings and the fit and function are great. The material is shinier (more spandex-y, if you will) than, for example, Lululemon leggings, so they’re great for sweaty workouts. You only need to be traumatized by butt sweat showing up in a group fitness class once to agree with me that this is an important detail to include in an activewear review. I’d finish that sentence with a “LOL” or “haha” but I’m currently having flashbacks to the time I taught a row class in dark pink Fabletics leggings …

(I really like Fabletics leggings BTW, but for yoga and Pilates–would only wear the *black* ones for cardio).

Anyway, ALALA performance aside, the design is so on-trend. The print with sheer panels on the leggings is perfect and THE FISHNET THUMB HOLES on the hoodie–don’t even get me started. I feel like I’m both a trendy fitness instructor and an 80’s rock band member.

ALALA skews on the pricier side of the athleticwear spectrum, so I’m excited to give you all a code for 15% off: PUMPS15 Hill Repeat Workout with Strength Training Tabatas (focusing on core and upper body) Hill Repeat Workout with Strength Training Tabatas (focusing on core and upper body)

Enjoy the last bit of your long weekend for all those who have the day off today!

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10-Minute Core Workout You Can Do Anywhere

10-minute core workout you can do anywhere -- perfect to do at home or while traveling! Click for full exercises descriptions. pumpsandiron.comOk I finished listening to season 1 of the Serial podcast yesterday and I’m pissed. WTF was that ending?! Why did you even bring Adnan’s case into my life if you weren’t going to resolve ANYTHING for me?! Gahhhhh. My friend just told me a follow-up podcast called Undisclosed takes a deeper look into Adnan’s case, so that does a bit to pacify my frustrations, but still. I need more!

Anywhooo, today’s workout is one I did a couple times in various forms while traveling in Costa Rica. It’s simple and quick but challenging! I even got two of my cousins in on it one afternoon (what troopers! haha): IMG_0019

10-Minute Core Workout

You’ll notice the flow of the exercises is circular: The first exercise you do on the right side will be the last exercise you do on the left. The reason for this sequencing is to break up the plank-based work. I don’t want a fatigued upper body/wrists to inhibit your oblique work.

In general, you’ll do two exercise combos on the right, hold a forearm plank, repeat the exercises on the left and then rest before repeating the whole thing again. Here’s a visual breakdown of the workout:

10-minute core workout you can do anywhere -- perfect to do at home or while traveling! Click for full exercises descriptions. pumpsandiron.com

If you want a longer workout, you can always repeat a third time. While in Costa Rica, I did a treadmill/core workout where I did one circuit of this core move following by a 1-mile run and repeated that three times. So get creative! Detailed exercise descriptions below the pictorial.

10-minute core workout you can do anywhere -- perfect to do at home or while traveling! Click for full exercises descriptions. pumpsandiron.com

MOUNTAIN CLIMBER SLIDES (20 seconds, right side) | Start in a plank position with wrists aligned underneath shoulders, abs engaged and spine straight. From here, lift your right leg and bend your right knee in towards your right wrist, making physical contact if possible. From this starting position, you’re going to slide your knee up and down your arm, zipping it towards your armpit as you pull your abs in and round your back slightly up towards the ceiling (think of a mini-cat stretch) and then sliding it back down to the wrist. At the bottom, you want the knee at a hover; try not to rest it on the floor. The goal is to keep the knee lightly touching your arm the whole time, but just keep the knee pulled in as close to the arm as possible.

CROSSBODY MOUNTAIN CLIMBER HOLD (10 seconds, right knee to left elbow) | Still in plank with your right leg bent and hovering off the ground, crunch that right knee across your body in towards the left elbow (make physical contact if possible). Hold it there, in as close to the elbow as possible. Try to go immediately from the slides to this hold without dropping out of the plank.

REPEAT MC SLIDES + CB MC HOLD ON RIGHT | Try to go immediately from the first hold back to the slides without dropping out of the plank.

SIDEBODY V UPS (20 seconds, right side) | Start laying on your side, balancing on that bottom hip/side butt area with your bottom hand on the floor in front of you for support. Top arm is bent with hand behind your head and elbow out wide; legs should be extended and hovering off the ground. This is your starting position. From here, you’re going to crunch up and in, keeping your legs straight as you lift your torso up and in to meet them so that your sidebody forms a “v” shape. Use that bottom hand for support, but try to push off it minimally. Slowly lower back down and extend back out to a hover. 

SIDEBODY V UP HOLD (10 seconds, right side) | For this just hold the top of your last v up rep. Once you’re in the hold, see if you can tent the left fingertips on the floor, reducing the support of the bottom hand—challenge yourself, it’s “only” 10 seconds! 😉

REPEAT SB V UPS + SB V UP HOLD ON RIGHT

FOREARM PLANK (60 seconds) | Most of us are familiar with a plank, so just a couple form queues: think of stacking your joints, elbows directly below shoulders. Pull the lower abdomen in to protect the low back (think of pulling up your jeans’ zipper). Squeeze the quads above the knees—notice how engaging these muscles helps straighten out your body even more. Tuck the tailbone slightly and then fire up the entire abdomen by pulling the forearms and balls of feel in towards each other (you won’t actually move, you’ll just contract the muscles). Need more explanation? I did a whole post on common plank form errors).

SIDEBODY V UPS / HOLD ON LEFT x2

MOUNTAIN CLIMBER SLIDES + CROSSBODY HOLD ON LEFT x2

Rest 30-60 seconds and then repeat the entire thing.

10-minute core workout you can do anywhere -- perfect to do at home or while traveling! Click for full exercises descriptions. pumpsandiron.com 

WEARING | leggings + bra c/o Tully Lou // Lululemon tank (old but similar look here) // bracelets from Stephie Chic and Lokai

Aren’t these leggings dope?? The mesh and white seams = amazing. Tully Lou is an Australian activewear brand and they’ve got some seriously fashion-forward workout gear. The collection is small, but I literally want everything they have.   

Did you follow along with the Serial podcast? What’d you think of the ending? And what do you think of Adnan–innocent or charming sociopath? I think … innocent.

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10-Minute Core Workout

10-Minute Core Workout - 3x3 AMRAPS, no equipment neededI have a roundup of Cyber Monday deals for you all, but I feel like this blog has been nothing but clothes the past few days, so let’s first focus on a workout (I’ll post the Cyber Monday roundup later today). I actually didn’t overdo it with the eating this holiday weekend and running around with the kids definitely kept me active, but I still couldn’t wait for a workout this morning. I hit up a Btone class and later this evening plan to go for a short run.

Today we have one more 10-minute quickie for you! Just like the last two weeks, this uses a 3x3x3 AMRAP structure. That’s 3 exercises done for 3 minutes at max effort, 3 times. It’s quick but intense, so perfect for busy days or to pair with low(er) intensity steady-state cardio like a long walk or elliptical session. Want a full-body burn? Do the 10-minute lower body workout, the 10-minute upper body workout AND today’s workout. BOOM.

10-Minute Core Workout

Equipment I Used:

  • Exercise mat

This workout is divided into three 3-minute AMRAPs with 30 seconds of rest in between each. Set a timer for 3 minutes and get through the circuit of exercises as many times as possible before time runs out. Rest for 30 seconds and then repeat, starting wherever you left off at the end of your first AMRAP.
10-Minute Core Workout - 3x3 AMRAPS, no equipment needed

  • 10 Side V-Up Crunches (right) | Start laying on your left side, balancing on that bottom hip/side butt with your bottom hand on the floor in front of you for support. Right arm is bent with hand behind your head and elbow out wide; legs should be extended and hovering off the ground. This is your starting position. From here, you’re going to crunch up and in, bending your legs and bringing your knees in towards your right elbow as you lift your torso up and in to meet them. Use that bottom hand for support, but try to push off it minimally. Slowly lower back down and extend back out to a hover. As you crunch in, try to keep your legs together; don’t let the knees butterfly out wide.
  • 10 Side Plank Top Crunches (right) | Start in a side plank with your right hand on the floor directly underneath your shoulder. Hover your left leg in the air and bend your left elbow, hand lightly behind your head. Crunch your left knee in towards your left elbow while keeping your hips up (don’t let them sag down as you do the crunch—right oblique is still engaged!). Extend left leg back out to a hover. If this bothers your wrist, do them on your forearm.
  • 5 Plank Jump Push Ups | Start in a plank position, hands stacked under shoulders. Jump your feet up towards your hands and then quickly back into plank position. Try to stay light on your feet as you do this–instead of sitting on your heels as the feel jump forward, keep the weight in your hands and the work in your core. Once you’re back in plank, do 1 push up. You can always modify by lowering onto your knees first. That’s one rep.
  • 10 Side Plank Top Crunches (left)
  • 10 Side V-Up Crunches (left)

10-Minute Core Workout - 3x3 AMRAPS, no equipment needed

WEARING | tank: Style Stalker // leggings + bra c/o PRISMSport (they’re having a 40% off sale right now!) // sneakers: Nike

Do you have a workout planned for today? Do you feel like you’re in damage control mode after Thanksgiving or is it business as usual this morning? :)

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