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).

mini-superset-pyramids-workout-1

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

mini-superset-pyramids-workout-23

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.

signature

Burpee Breakdown AMRAP Pyramid Workout

Burpee Breakdown AMRAP Pyramid WorkoutHappy Friday! For any of you lucky ducks heading out to the beach or a lake for the weekend, this is a great workout to bring along with you. No equipment required, but holy sh*t does it do the trick. I’m sure you already guessed that by the word “burpee” though. :)

As I mentioned before, I’m in the (slow) process of moving, so my belongings (and workout equipment…and schedule) are all over the place. I wanted to get in a sweat before the movers arrived yesterday, and put together this seemingly simple workout. It’s basically just burpees, then each individual part of a burpee (the jumping of the feet into plank, the push up, the vertical jump back into squat). Yeah, not so “simple” when you try doing it without stopping for 10 minutes…then 8…then 6…then 4…then 2. This one’s a killer—enjoy!

Burpee Breakdown AMRAP Pyramid Workout

This workout is made up of 5 AMRAPS, each two minutes shorter than the previous, descending in a pyramid structure. First round is 10 minutes, second is 8 mins, and so on, down to a final round of 2 mins. AMRAP stands for As Many Rounds/Reps As Possible, so you’ll be going through the following sequence of exercises as many times as you can in the given time period. Take a minute break in between each AMRAP (maybe just 30 seconds between the last two since they’re short).

This workout will take 30 minutes in total. If you’re a beginner or looking for a shorter workout, just eliminate the first round and start with an 8-min AMRAP.

Burpee Breakdown AMRAP Pyramid Workout

  • 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. If you want more upper body workout of this workout, add in a push up each time you’re in plank position.
  • Frog Stamps:Start in a plank position, hands aligned under shoulders, core tight. Jump your feet up towards the outside of your hands, landing in a wide-stance crouching position, and then jump the feet quickly back to plank. Try to keep these quick! Up, back, up, back—no pause, keep the feet moving.
  • Push Ups: Do these from your knees if you need to modify! It’s better to keep proper form (i.e. not sagging your back as you lower) from your knees than have sloppy form on your toes.
  • 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.

I didn’t write down how many rounds I got in during each AMRAP (no pen and paper…again, I’m moving, my life is a mess), but I did keep track of how many breaks I had to take. The goal of an AMRAP is, of course, to not take any breaks until the timer goes off, but c’mon, 10 minutes straight of burpees?? If you need a few seconds to breathe and walk it out, take a break, but try to keep it brief (under 15 seconds) and take as few as possible. I took two quick breathers during the 10-min and 8-min rounds, one during the 6-min, and pushed through the last two without a break (but slowed down a lot during the last minute of the 4-min round). Keep in mind these “breathers” are in addition to the 1-min breaks that are given between each AMRAP.

At the start of a round, tell yourself you’re going to go as long as possible without taking a breather. It’s better to slow your pace than stop altogether, so try that before breaking.

Burpee Breakdown AMRAP Pyramid Workout

WEARING | tank: Yogadude // leggings: Target

Speaking of what I’m wearing, I’m including a couple Yogadude tanks in that big Facebook giveaway I have planned for when the page hits 5k likes!

And for the record, I didn’t actually do this workout barefoot on concrete. Just demoing the moves for the tutorial. I wasn’t lying when I said my belongings are all over the place—I had no sneakers! :)

Have a kickass weekend!

signature

Medicine Ball Pyramid Workout

Medicine Ball Pyramid WorkoutI haven’t worked out with my good ol’ pink med ball in a while, so the other day, after a 3-mile run outside, I decided to do a quick pyramid workout with it. I think it’s probably time to invest in a heavier ball (8 or 10lbs) because my 6lb-er isn’t feeling like enough for certain exercises, but this was still the perfect strength training routine to compliment my cardio.

Before we get to the workout breakdown, I have to give Jackie from PrettyFit Athletics a big thanks for the fun SUCK IT UP tank I’m wearing in today’s post! Not only does it match my medicine ball, but I love the kiss print detail on the back. Check out her Etsy shop for other cute workout tanks—she even has a Boston Still Strong one that benefits the One Fund!

Medicine Ball Pyramid Workout

Equipment I Used:

  • 6-lb medicine ball
  • Exercise mat

You’ll start by doing 10 reps of each exercise in the circuit. Next, you’ll do 9 reps of each. Next round, 8—and so on and so on down to 1 rep of each exercise. In between each round you’ll hold a med ball plank for 30 seconds.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1…

Medicine Ball Pyramid Workout

  • V-Up Split Crunches with the Med Ball: Start laying on your back with arms overhead holding the medicine ball.  Engage your core to lift your legs and arms hovering off the floor a couple inches. This is your starting position. Squeezing your abs, lift your legs straight up and out to the sides as you crunch your upper body up, reaching the medicine ball between your legs. Return to starting position, lowering upper and lower body and bringing med ball back behind your head. The goal is to keep constant tension on the abs and never let the med ball or your feet come to rest on the floor between reps.
  • Forward Lunge with Torso Twist (right): Start standing with feet hip-width apart holding med ball at chest. Step forward, lunging onto your right foot, bending both knees to 90 degrees. As you step forward, press the ball out in front of you, straightening your arms. From here, keeping arms straight and med ball extended, twist your torso to the right. Reverse the motion back to standing. That’s one rep.
  • Forward Lunge with Torso Twist (left)
  • Shoulder Press Toss, Catch & Dip: Standing with feet hip-width apart holding med ball at chest, toss ball straight up overhead, pushing through with both hands. Catch the ball, softening the catch by bringing it back to chest height. Press ball overhead and then do a triceps dip with the ball, dipping it behind your head, keeping elbows in tight to the side of your head as you do so. Extend med ball back up overhead, bring it down to chest height. This is one rep. Start from the top with the toss. (This is the one exercises I wished I had a heavier med ball for.)
  • Med Ball Squat Jacks: These are essentially jumping jacks in a squatting position. Start with legs a little more than shoulder-width apart in a squat position, holding medicine ball mid-torso. Jump legs together (remaining in a squat position) and reach medicine ball down and to the left of your feet. Jump back into starting position, then alternate, jumping legs together and reaching medicine ball down and to the right of your feet. One to the right + one to the left = 1 rep.
  • 30-second Incline Med Ball Plank: Balancing your feet on the medicine ball, hold a plank position, hands aligned underneath shoulders. If this bothers your wrists, come onto your forearms.

Suck It Up tankWEARING | tank: c/o PrettyFit Athletics // leggings: c/o Champion // sneakers: Nike Free +3

Taking pictures for this workout tutorial has made me realize how desperately I’m in need of a tan. I’m over the Edward Cullen look–hurry up, summer!!

Have a great day, everyone!

signature