Superset Pyramid Time Challenge Workout (Week 5)

Superset Pyramid Time Challenge Workout (Week 5)On the fifth and final Monday of January, I bring you the last of the superset pyramid workout series! OK it’s Tuesday, but close enough. I got the video up on YouTube late last night so that counts?

Superset Pyramid Time Challenge Workout (Week 5)

For this workout, you’ll do 10 reps of each exercise, then 9 reps of each, then 8, 7, 6, 5, 4, 3, 2, 1. You’ll go through it as quickly as possible without sacrificing proper form. Make sure to warm up beforehand.
Superset Pyramid Time Challenge Workout (Week 5)

Side to Side Plank Jumps | Start in a plank position with hands aligned under shoulders. Jump both feet up towards the outside of your right hand and then quickly back to a plank. Repeat to the outside of the left hand and then back to plank. That’s one rep.

*Modification tip* Try placing your hands on yoga blocks (hands on the widest side of them for stability) as you do these. Elevating your hands just those extra couple inches will make a big difference!

Sump Squat Jump with Lateral Leg Lift | Squat jump, leg lift, squat jump, leg lift. Feet a little wider than hip-distance apart, squat down low, weight in heels, toes angled outward. Drive up, straightening your legs as you jump into the air. Land softly, sinking fluidly right back down into a low squat. Shift your weight into the left side and, staying as low as you can (it’s natural for the left leg to straighten a little, but don’t come out of the bent knee all the way), lift the right leg straight up and out to the side, squeezing into your side butt (abductors if we’re being fancy). Lower it, bringing your weight back to center in that deep squat. Repeat sequence from the top, jumping right up into your next squat jump, this time doing the leg lift to the left.

Superset Pyramid Time Challenge Workout (Week 5)

WEARING | leggings c/o Sweaty Betty (old, shop current selection here) // Lucy tank (old, shop current selection here) // adidas neo sneakers

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.

20-Minute Total Body Circuit Workout with Dumbbells

All I’ve been posting lately is workouts! I’ll get some variety on here ASAP but for anyone not feeling the pyramid superset workouts I’ve been posting each Monday, I wanted to throw another structure into the mix. This workout will be as hard as you make it (depends on how heavy you go with the weights) so it’s great for most fitness levels.

20-Minute Total Body Circuit Workout with Dumbbells

Equipment I Used

Set an interval timer for 20 rounds of 45 seconds work / 15 seconds rest. You’ll go through the following circuit of exercises four times. Focus on one side (right/left) each time through the circuit. In other words, do all the one-sided exercises on the right then left then right then left.

Single-Leg Squat | As far as upper body goes, I want you to think “deadlift.” Lower body, think “single-leg squat/curtsy lunge.” Start standing on your right leg holding the weight in both hands in front of your body. Start to squat down on your right side, sending the left leg behind you into a hover. Make sure your right knee doesn’t jut out farther than your toes by thinking about sending your hips and butt back and down. Weight should be in your right heel at the bottom of your squat. Lower until the weight lightly taps the ground (or hovers) and then stand back up. As you do this, make sure you’re engaging your abs to avoid undue stress on the lower back.

Single-Arm Burpee with Thrust | Start standing with one dumbbell in your right hand at your shoulder and the other hand behind your back (you won’t use it at all). Squat down. Bring the dumbbell to the floor. Jump your feet back into a single-arm plank. Jump the feet back up, bring the weight to your shoulder and then stand up, thrusting the weight up overhead as you do.

Squat Jump-Jacks | Start in a low squat position with feet a little wider than hips width apart. Staying low in the squat, jump your feet in together and then back out wide. From there, do a squat jump, straightening your legs as you jump straight up in the air and then landing softly back down in your starting position.

Thread the Needle Plank to Side Plank Rotation | Start in a plank position with hands underneath shoulders, right hand gripping the dumbbell. Once you start the movement, you won’t return to this position (dumbbell won’t touch floor again). Rotate your body open to the right, dropping your heels so that you’re on the edges of your feet in a staggered side plank position. As you do reach the dumbbell up to the ceiling. Twist back to center plank, rolling back to the balls of your feet and squaring your hips as you wrap the dumbbell through the space between the floor and your chest, reaching it across your body to the left side of the room (like you’re giving yourself a one-arm hug). Reverse the movement, rotating back open into side plank, extending the weight back up to the ceiling.

This one will work both sides of your obliques (right as you twist through center threading the needle), left as you twist open and support your bottom sidebody. I always feel it more in the side holding the weight though.

Curl to Press in Lunge | Start in a low lunge position, right foot forward, ball of the left foot planted behind you (you want your back knee bent, too). Hold a weight in each hand down by your sides. From here, do a biceps curl, rotating the palms towards your body as you curl them up to your shoulders. Then do a shoulder press, rotating the weights as you press them above your head so that palms face forward. As you do the shoulder press, straighten your legs, rising out of your low lunge. Reverse the movement back down to starting position.

WEARING | Mindfulness cropped leggings c/o Aurum // H&M crop tee (old but American Apparel has a similar one) // Nike TR Flex Supreme sneakers

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