Superset Pyramids Workout (No Equipment Needed)

Superset Pyramids Workout - all bodyweight exercises, no equipment neededThis workout kicked my butt yesterday! It’s a challenge but requires no equipment so it’s great to do this holiday if you’re out of town and away from your usual gym or studio but still wanting to get in a good sweat.

Superset Pyramids Workout

For this workout, you’ll be given three supersets (pairs) of exercises. You’ll tackle one set at a time, doing 10 reps of each, 9 reps, 8, 7 … down to 1 rep of each. When you’ve finished the first superset pyramid you’ll rest and then move onto the next two exercises.

The goal is to complete the pyramids as quickly as possible without sacrificing proper form. So if your pace is slower or faster than mine, THAT’S A-OK! Either pause or fast-forward the video at the end of each pyramid as needed.

The first superset is the hardest and the last two will go by quicker. These are all bodyweight exercises so no equipment is needed, just an exercise mat. Superset Pyramids Workout - all bodyweight exercises, no equipment needed

SUPERSET 1

Lunge Hop – Lunge Jump (R+L=1 rep) | Start in a split-stance lunge position with one foot forward and the other behind (both knees bent to opposing 90-degree angles. Do a lunge hop, hopping a couple inches off the ground and landing back in the same position. Then do a jump lunge, switching feet midair so that you land in a lunge with the opposite foot in front. Do a lunge hop on that side. Do a jump lunge, once again switching feet. That’s one rep.

Marching Plank to Jump | Start in a high plank. Lower to a forearm plank one arm at a time and then march back up to a high plank. From there, jump your feet up towards the outsides of your hands and then back to plank. That’s one rep. Alternate which hand you lead with when you do the marching plank each rep.

SUPERSET 2

Sumo Squat Jumps | This is a squat jump but with your feet wide, toes angled out, knees tracking in the same direction as the toes.

Leg Lift to Rev Crunch | Start laying down with hands under your bum for low back support and your legs straight outstretched and hovering off the floor. From here, lift your legs up to form a 90 degree angle with your body and then press your feet straight up towards the ceiling for a reverse crunch, lifting your hips up off the floor. Return to starting hover. That’s one rep.

SUPERSET 3

Donkey Kicks | Start in a tabletop position on the balls of your feet with the knees hovering a couple inches off the floor. From here, you’re going to press into your hands and jump your feet off the floor, kicking yourself in the bum. Land softly back in the tabletop hover.

Swimmer Pulls | Start laying on your stomach with arms outstretched in front of you. Arms and legs should be hovering off the floor. From here, drive your elbows back behind you as you squeeze your shoulder blades together and lift your chest even higher on the floor.

Superset Pyramids Workout - all bodyweight exercises, no equipment needed

WEARING | Lululemon tank (old – shop current selection of tanks) // New Balance leggings

If you liked the format of this workout, I few more from the archives (not in video form):

Safe travels to everyone heading out of town for Thanksgiving! To anyone stressing that the holiday will throw off your health and fitness routine, remember: The things we do week in and week out are what make a difference; not the one-offs. A day or two of massive portion sizes and unbuttoning your pants on the couch to fit room for dessert IS OK!! You don’t need to feel guilty about it and you certainly don’t need to counter it with the other extreme (restriction, crazy-long workouts, etc.). Enjoy your holiday food, eat a second piece of pie if you want it, enjoy time with family, and return to your normal routine when it’s over. Am I going to workout while in New Jersey these next four days? Yes. Am I also going to wear stretchy pants tomorrow and eat three plates full of Thanksgiving food? Hell to the yes.

Enjoy your time with family and friends! As always, I’m thankful for all of you reading this blog and making it possible! 🙂

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8-Minute HIIT Workout

8-Min HIIT Workout | All you need is a set of weights for this quick full-body interval workout (video included)
This is one of the workouts I shot in my apartment during my day-in-the-life post last week, but I just couldn’t get over the cable wires in the shot! I filmed the entire workout over again in the Btone row room. Total pain, but seriously nothing could have upset me yesterday I was so excited after (finally) ordering a set of photography lamps. I shouldn’t get ahead of myself before testing them out, but they’ll improve the lighting situation in my videos tenfold. Geeking out over here!!

8-Minute HIIT Workout

Set an interval timer for 12 rounds: 30 seconds work // 10 seconds rest. You’ll go through a circuit of four exercises three times.

Equipment:

  • Set of dumbbells (I’m using two 10lb weights)
  • Exercise mat
  • Interval timer (if you’re not following along with the video)

8-Min HIIT Workout | All you need is a set of weights for this quick full-body interval workout (video included)

Squat Thrust to Squat Jump Combo | Hold the dumbbells at shoulder height, feet about hips’ width apart and squat down, keeping your lower abdomen held in and sliding your bum and hips back and down. Once you reach your lowest squat, power up, driving your hips forward and engaging the glutes as you straighten your legs to stand. As you do so, press the dumbbells overhead into a shoulder press. Squat back down and this time perform a squat jump, keeping the weights at shoulder height.

Renegade Row to Frog Stamp | Start in a plank position holding dumbbells planted firmly on the ground beneath your shoulders (if this hurts your hands, place hands on the ground and just keep the dumbbells next to them so you can easily grab them for the rows). From this starting position, do a row on each side, first driving the right elbow up to the ceiling and then the left, lifting the dumbbell up close to the side of your body. Try to keep your hips level as you do this; don’t twist open towards the rowing side (having a wider stance with your feet will help accomplish this). After a row to each side, jump your feet up wide to the outsides of your hands and then quickly back to plank.

Surfer Get Ups (alternate lead foot) | Start laying on your stomach with hands by your side. Squeeze your back and glutes to lift your chest and hands off the ground. Lower your hands back to the ground by your rib cage. From here, you’re going to explosively press up and jump into a low squat with one foot in front and the other staggered behind (think of a surfer jumping up on the board to catch a wave). From here, bring your hands back to the ground as you jump your feet back into plank lower your body to the ground with control. Repeat from the top, this time landing in low squat with your other foot in front.

Bicycle Crunch Sit-Up Figure 8s | With your legs, you’re doing a bicycle crunch. With your upper body, you’re doing a sit up and passing a dumbbell from one hand to the other, under whichever knee is bent. So to start, lay down with a dumbbell in one hand. Extend your legs out to hover a few inches off the ground, and lift your shoulder blades off the ground as well so that your abs are contracted. From here, bend the knee opposite to whichever hand has the dumbbell in (keep the other leg hovering) and as you do, sit up and pass the dumbbell under your bent leg to the other hand. Extend the leg back out and return to a hover and then repeat to the other side.

8-Min HIIT Workout | All you need is a set of weights for this quick full-body interval workout (video included)

WEARING | New Balance x J. Crew leggings c/o NB // Under Armour tank (old but their Tech Victory tank is similar) // adidas neo sneakers

Enjoy the rest of your Wednesday and don’t forget to subscribe to my YouTube channel! 🙂

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Fun 5-Minute Rowing Challenge

Fun 5-Minute Rowing Challenge

WEARING | Athleta tank (old) // Michi leggings (old but similar) // Nike Free 5.0 sneakers

Ok I’m using the term “fun” pretty liberally here (fitness instructors tend to do that). 😉 This tabata is fun in the sense that there are game-like qualities to it? Does that count?

Fun 5-Min Rowing Challenge

First and foremost, watch this video on proper rowing form if you’re new to it.

This is a quick, sprint-based workout so you’ll want to be sure to warm up before jumping into it. Spend a few minutes gently rowing to prepare. I did 30 seconds at an easy pace / medium pace / easy pace / hard pace and repeated the sequence for a 4-minute warm up.

Ok now here’s the challenge.

1. Set the bar. Do a 100m row sprint all-out, as fast as you can. Write down your time. With the assumption it’s harder to hit our top time the more fatigued we get, we’re going to use this first time trial number as our target.

2. Set your goals for the sprint series. You’re going to do 5 100m sprints with only 20 seconds of rest in between each of them. You’ll have goal times for each and we’re going to try to IMPROVE on those times as we go. Hard AF, as the kids would say. Here’s how to set your goal times:

  • SPRINT 1 = target + 4
  • SPRINT 2 = target + 3
  • SPRINT 3 = target + 2
  • SPRINT 4 = target + 1
  • SPRINT 5 = target

3. Sprint, baby!

Do your five 100-m sprints, trying your best to meet or beat your goal times. Time the rest in between each: 20 seconds to recover, that’s it. Fun 5-Minute Rowing Challenge

I couldn’t hit the 5th sprint target the first time I tried this rowing challenge (off by ONE second–grrrr!). Tried it a second time a week later and hit it!

Were you able to hit (or beat) the target times each round? Give this workout a try and let me know in the comments!

I shot this workout at Btone–if you’re in the Boston area, be sure to try out one of the row classes they offer!

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And because it’d be too awkward to not mention the elephant in the room …

I was deeply saddened to see state after state give their stamp of approval to a man who’s run a campaign based on hate and fear, and who seems to think the way we better ourselves is by putting others down. It’s hard not to feel that every vote for him was a stamp of approval for the negative, hateful rhetoric used throughout his campaign. But I fully realize it’s not at all as simplistic as that, and many who voted for him don’t necessarily condone all his words and actions. I also realize that my bewilderment at the election results is probably proof that I need to step outside my liberal bubble more often. The good news is that working out is an excellent way to improve mood and relieve stress, and this, my friends, is a fitness blog. I’ll stick to that and let you get politics from your Facebook newsfeed. 😉