Superset Pyramid Time Challenge Workout (Week 4)

Four down, one week to go! Of the superset pyramids we’ve done this month, today’s went by the quickest for me. It would make for a great workout finisher or is the perfect option on those days you “don’t have time” to workout.

Superset Pyramid Time Challenge Workout (Week 4)

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.

Forearm Plank to Pike to Reptile Crunch Slides | Start in a forearm plank with feet on sliders. Keeping your legs straight, pike your hips up into the air as high as you can, sliding your body into an upside-down “v” shape. Return your hips back down to plank position and then do a reptile crunch to each side, sliding your right knee in towards your right triceps and then left knee into left triceps. That’s one rep.

Jump Lunges (each set = 1 rep) | Start in a split-stance lunge position with one foot in front and the ball of the other foot planted behind you. Front knee is at a 90-degree bend with knee stacked over heel. Jump up, switching feet in midair and landing back in a split-stance lunge with the other foot in front. Repeat back to starting position. That’s one rep.

WEARING | Lululemon leggings (old but you can shop their current selection or check out these adidas leggings in a very similar shade of purple) // Puppies Make Me Happy tank (they have a Rescue Puppies collection that supports animal shelters!) // Adidas neo sneakers // Cory Vines sports bra

PSA

Every time I wear the above Lululemon leggings on the blog, I get questions about them and I always have to give the bad news that they’re old and no longer carried by Lulu. Well I just saw that Lululemon brought them back by popular demand!! I think I’m going to get another pair in the blue because they really are the best. Super high waist, supportive material, and the look is just so cool.

Some outfit and equipment detail links are affiliate.

12-Minute Full-Body Slider Workout (+Giveaway!)

12-Minute Full Body Slider Workout -- low impact but CHALLENGING! I have a challenging workout for you guys today (my legs were quivering by the end!) and a giveaway to reward you for your efforts. 🙂 Daniel Glass water bottle giveaway - glass & bpa-free

I’ve teamed up with daniel glass on today’s post and one lucky winner will get one of their super cute glass water bottles. They come in a bunch of different fun colors and are BPA-free, which is so important. The colorful silicon sleeve that’s wrapped around the glass makes the bottle easy to grip during sweaty workouts.

So yes, there are lots of other BPA-free glass water bottles out there, but what got me excited to work with daniel glass is that the company donates 10% of its proceeds to ocean pollution clean-up charities. I love it when companies give back!

Enter to win. If you win you’ll get to pick out the water bottle color of your choice. You’ll notice they all have fun names–I had to go with Fuchsia AF because “AF” is my favorite unit of measurement. 😉 The below link will bring you to the entry page. You’ll just need to enter in an email address so that daniel glass can contact you (so to be clear, I’m not collecting your email address, DG is).

ENTER TO WIN 

The winner will be chosen October 31st.Daniel Glass water bottle giveaway - glass & bpa-free

Alright now that we’ve covered hydration, it’s time to get your game face on for today’s workout …

12-Minute Full-Body Slider Workout

Equipment I Used

  • Sliders (dish towel works for hardwood floors and paper plates work on carpet)

This workout flows one move right into the next–it’s short, but it is continuous work with the exception of a 30-second breather in the middle. Think of the sequence as being broken up into three progressions. With the progressions, we add in moves every 30 seconds, building up a combo, and then take away moves in a similar fashion. Writing out the description makes it sound confusing so I’d highly recommend just following along with the video or at least watching it before doing the workout on your own–everything will make much more sense! That being said, here’s the general flow:

  1. Lunge Slides –> Lunge Slides + Crunch –> Crunch
  2. Lunge –> Lunge + Swan Dive –> Lunge + Swan Dive + Single Leg Bear –> Swan Dive + Single Leg Bear –> Single Leg Bear
  3. Twisted Push Ups –> Twisted Push Ups + Thread the Needle Pike –> Thread the Needle Pike

12-Minute Full Body Slider Workout -- low impact but CHALLENGING! Follow along with the video to get the whole flow of the sequence.

This workout is no joke–I was trembling getting through the second side. That being said, if you need to take more breaks, just pause the video occasionally. Listen to your body–remember there’s a difference between hurts so good and hurts. As with any workout, make sure to warm up beforehand.  12-Minute Full Body Slider Workout -- low impact but CHALLENGING!

WEARING | Movement Intuition Leggings by Free People c/o Shopbop // Nike Sports bra (old but this bra top is similar) // Adidas neo sneakers (also love these similar all-white sneakers from Nike)

Let me know how it goes if you try this workout! Were your legs burning as much as mine were?? And good luck to everyone entering the giveaway!

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This post was sponsored by daniel glass. All opinions–as always!–are my own. I appreciate your support of the brands that make this blog possible. 🙂

4-Min Plank Tabata Challenge (Day 7): Sliding High Plank Exercises

4-Minute Plank Tabata Challenge (Day 7): Slider ExercisesThe final day hath cometh! Did anyone do all seven of these tabatas? Let me know in the comments which was your favorite/hardest/easiest. I’m excited because I finally invested in a pair of real sliders and I can stop using dish towels. I went with these because they’re double-sided and work on both hardwood and carpet. $16, free shipping with Amazon Prime, done. Totally worth it.

4-Min Plank Tabata: Sliding Exercises

A tabata interval structure is 20 seconds of work + 10 seconds of rest, 8 times. This tabata will be made up of four different plank exercises and you’ll go through them twice. During the 10 seconds of “rest” you can either rest OR hold a plank. If your wrists need a breather, feel free to hold the plank from your forearms.

You’ll need sliders for this workout. Dish towels work well, too, if you have hardwood floors.

4-Minute Plank Tabata Challenge (Day 7): Slider ExercisesBear | Start in a plank position with your feet on a towel. Keeping your hips level with your shoulders, back flat, slide your feet forward, bending your knees in towards your elbows. Slide feet back out, straightening your legs into plank position. Two most common errors while doing this are lifting the booty up as your feet slide in and letting the low back arch down towards the floor. Pull your abs in tight the whole time, maintaining a flat back.

Windshield Wiper Slides | From a high plank position, you’re going to slide (it may require a light hop) both feet up and over to the outside of your right hand. Staying as light on the feet as possible, slide/hop back to center plank. Repeat to the left.

Single-Leg Sliding Mountain Climbers (Isolate One Side)| Start in a high plank with your right foot on a slider and your left leg straight and hovering. Keeping the left leg hovering the entire time, do mountain climbers, driving or sliding one knee into your chest while the other is extended and then alternating. This isn’t just a core challenge, your slider leg will be fired up as well!

You’ll do just the right side the first 20-second interval. Do just the left side the next time you come to the exercise.

Sliding Kickthroughs | From high plank, slide your right foot across your body and over to the left, straightening out your leg and swiveling through the hips. Bring it back to center and repeat with the left.

4-Minute Plank Tabata Challenge (Day 7): Slider Exercises

WEARING | leggings & tank c/o Sweaty Betty (tank is old–shop current here)

I want to draw special attention to my leggings because Sweaty Betty is hosting a kickass giveaway to celebrate the launch of them. You can enter to win $1000 in activewear HERE–holler! These new Power leggings are meant to be versatile and fitting for a wide range of activities. As with all SB leggings I own, the waistband is high, wide and comfortable and the print is super fun. Love them! Check out the whole collection of Powers.

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Links in post are affiliate. I appreciate your support!