Bodyweight Pyramid Workout with Sprints

Bodyweight Pyramid Workout with SprintsYou could do this workout out on a track, in the gym using a treadmill, or anywhere outside. When I want to run a measured distance outside, sometimes I’ll use Google Earth—you should try it! It has a ruler tool that allows you to plot out different distances so that you can easily figure out ok, if I sprint from the end of my driveway to the big rock down the street, that’s 100 meters.

I’m sure there are easier ways to do this with a smartphone app, but Google Earth is just so fun/creepy…

Bodyweight Pyramid Workout with Sprints

There are only three exercises in this workout. The first time you go through them, complete 10 reps of each. Next time you go through them, you’ll only do 9 reps of each. Continue this way, reducing the number of reps until you reach 1 rep of each. In between each completed set, sprint 100m. If you want an added challenge, time your sprints and try to match or beat your time each of the sprints.

For clarification, here’s what the start of the workout looks like:

  • 10 Push Ups with Crossbody Tap
  • 10 Back Lunge to Knee Raise Hop on the right
  • 10 Back Lunge to Knee Raise Hop on the left
  • 10 Side Plank Swimmer Kicks on the right
  • 10 Side Plank Swimmer Kicks on the left
  • 100m sprint
  • 9 Push Ups with Crossbody Tap
  • 9 Back Lunge to Knee Raise Hop on the right …

Bodyweight Pyramid Workout with SprintsPush Up to Crossbody Tap | Start in a plank position. Do a push up, keeping your body straight (abs in tight; don’t let your low back sag towards the floor). Press back up, and as you return to the plank position, crunch your left knee in towards your right arm and tap the knee with your right hand. Step back into plank and go into your next push up. At the top, crunch your right knee in to meet your left hand.

Back Lunge to Knee Raise Hop | Start standing with feet hip width apart. Step your left foot back behind you as you bend the right knee, sinking into a lunge. Get as low as you can, trying to bring the right knee to a 90-degree bend. From here, keeping your weight in the right base foot, swing the left knee forward and up, engaging your abs to bring it in towards your chest. As you do, straighten your right leg and push off the foot, hopping straight up. Land softly on your right foot and step the left foot back, sinking right into your next lunge.

Swimming Side Plank Kicks | Think of your kick while swimming the breaststroke. Start in a side plank position with supporting hand stacked underneath your shoulder. Hover your top leg (the goal is to not rest it on the ground the entire duration of the exercise). This is your starting position. Crunch the top knee in towards your chest. Next, kick that top foot straight out in front of you (as if you were trying to kick yourself in the face). From here, sweep the leg straight back into the starting position. That’s one rep: bend, kick, sweep. Try not to let your hips sag while doing these; engage the bottom oblique to keep hips lifted. Bodyweight Pyramid Workout with Sprints

WEARING | hoodie c/o The North Face // shorts c/o Cory Vines // sneakers Nike (similar here)

Hope you all had a wonderful weekend! Cheers to a productive, healthy week ahead! signature

SHOP A SIMILAR LOOK:

“Ups” Pyramid Workout with Cardio Intervals

"Ups" Pyramid Workout with Cardio Intervals on the Treadmill (Push Ups, V Ups & Pull Ups--that's it!)Chin ups, sit ups, push ups. We’re keeping things super simple with today’s workout. Pull ups and chin ups are something I can’t yet do unassisted (I’m working on it!), so I tie a resistance band around the bar and place one of my feet through it. It helps so much! The lower the resistance of the band, the harder the pull ups will be; if you need more support, go for a band with a heavier resistance. How to Modify Pull Ups with a Resistance Band

“Ups” Pyramid Workout with Cardio Intervals

Equipment I Used:

  • Pull up bar (with a resistance band tied around it for assistance)
  • Treadmill
  • Exercise mat

You’ll go back and forth between a set of the “ups” and the treadmill. Every time you switch, the number of reps gets reduced by one and the distance you run gets reduced by .05 miles. So round one = 10 push ups, 10 v ups, 10 chin ups, .5 mile run. Round two = 9 push ups, 9 v ups, 9 chin ups, .45 mile run. By the end, you will have run a little under 3 miles and done 55 reps of each exercise. The rounds are quick! You’re running as fast as you can and getting through the “ups” taking as few breaks as possible. I know push ups and chin ups are familiar to most people, but if you’re unsure of what a v up crunch is:

  • V-UP CRUNCH | Start on your back with arms stretched overhead and legs hovering just slightly above the ground. Pull your abs in tight and press your low back to the ground. You’ll then crunch up, bringing your hands towards your toes (keeping legs and arms straight). When done correctly, your body will make a “v” shape as you crunch; this means you’re not just reaching your arms up, your chest needs to move towards your knees. Lower back down to starting position. If possible, your feet should never touch the ground between reps.

"Ups" Pyramid Workout with Cardio Intervals on the Treadmill (Push Ups, V Ups & Chin Ups--that's it!)

WEARING | tank: Lorna Jane // leggings: Lululemon (out of stock, but similar ones here and here) // sneakers: Asics c/o Millet Sports

SHOP A SIMILAR LOOK:

signature

30-Minute Bodyweight Movement Pyramid Workout

Bodyweight Movement Pyramid WorkoutI’ve posted lots of pyramid workouts on the blog—some where the number of reps declines as you go, some where the length of interval time declines as you go, but never one where you move less as you go. It’s been my favorite workout structure recently, so I had to debut the movement pyramid on the blog. Say hello to my at-home winter workout go-to!

If reducing motion sounds relaxing, you’ve got another thing coming. What I love about this workout is you get the benefits of both explosive movements and isometric holds: two different, but equally beneficial, burns.

30-Minute Bodyweight Movement Pyramid

I don’t want you guys to feel robbed—this workout technically takes only 29 minutes and 20 seconds, but 20-Minute-and-20-Second Bodyweight Movement Pyramid Workout didn’t have a great ring to it. Forgive me…

I recommend glancing over the pictorial of the this workout below before reading the next couple sentences so that everything makes sense—it’s not a complicated structure, but explaining it with words is harder than showing you.

This workout is made up of five exercises that you’ll circuit through four times. You spend 60-80 seconds on each exercise (you’ll see below why it differs for a couple moves). During that time, you’re reducing your range of motion every 20 seconds. For example, jump squat 20 seconds, stationary squat 20 seconds, squat hold 20 seconds. First you take out the air time, then you take out the movement altogether. I think of the progression as explosiveà stable movementà isometric.

After each exercise progression, you’ll rest for 20 seconds before moving onto the next exercise. The 20-second rest will feel like a long time at first, but by the end you’ll really appreciate it (trust me). I set my interval timer for 44 rounds of 20 sec work and 20 seconds of rest. This basically just meant that my timer was beeping every 20 seconds to signal me onto the next progression or exercise. Bodyweight Movement Pyramid Workout

SQUATS | Spend 20 seconds on each of the following variations…

  • Jump Squat: 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.
  • Power Squat: Just take out the jump! Feet about hips-width apart, squat down, sending your hips and butt back and down (not the knees forward!). Keep your chest open, shoulders back—it’s natural to lean forward slightly as you lower down, but we don’t want to hunch Bring your hands in front of you as you sink down to your lowest point, bodyweight staying in your heels. From there, powerfully stand back up, straightening your legs and thrusting your hips forward (squeeze your bum at the top!).
  • Squat Hold: Sink down to your lowest squat and hold. Weight should be in your heels, knees not sticking out farther than your toes.

PUSH UPS | Spend 20 seconds on each of the following variations…

This was by far the hardest exercise for me. I did all of the variations in a modified push up position (from my knees).

  • Hopping Push Ups: Start in a push up position (feet) or modified push up position (knees) with hands a little wider than shoulder-width apart. From here, you lower down like a normal push up and then explosively push yourself up, lifting your hands a couple inches off the ground at the top and then landing back into push up position. If you’re more advanced, you can do clapping push ups here instead (they require a little more air time so are harder).
  • Push Ups: Take out the air time! Hands stay on the ground the whole time. You know the drill.
  • Push Up Hold: Lower down in your push up so that elbows are bent to about 90 degrees. Hold there.

AB LIFTS | Spend 20 seconds on each of the following variations…

  • V-Ups: Start on your back with arms stretched overhead and legs hovering just slightly above the ground. Pull your abs in tight and press your low back to the ground. You’ll then crunch up, bringing your hands towards your toes (keeping legs and arms straight). When done correctly, your body will make a “v” shape as you crunch; this means you’re not just reaching your arms up, your chest needs to move towards your knees. Lower back down to starting position. If possible, your feet should never touch the ground between reps.
  • Leg Lifts: Take out the movement of your upper half. Lay on your back with hands under your butt for support or by your sides. Lift legs straight up, perpendicular to the ground and then lower until they are just a couple inches off the ground. Legs should stay straight the whole time, and should never come to rest on the ground in between reps. As you do these, pull your abs in tight and press your low back to the ground. If you feel your low back lifting off the floor and straining in anyway, add a bend to your knees as you do these.
  • Leg Hover Hold: Still in leg lift position, lower your legs down so that they’re hovering about a foot off the ground. Hold them there, keeping them as straight as possible (again, if your low back feels strained while doing these, add a bend to the knees).

LUNGES | Spend 20 seconds on each of the following variations…

  • 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, front knee aligned over ankle, back knee hovering just a couple inches off the floor. From here, push off your feet to jump up in the air, switching feet in mid-air and landing back in a lunge with left foot forward and right foot planted behind. Continue, alternating feet with each jump.
  • Alternating Forward Lunges: Just take out the jump! Start standing with feet hip-width apart. Step your right foot forward, bending both knees to 90-degree angles—really get low on these! At your lowest point, the back knee should be hovering just a few inches off the ground. Push off the front right foot to return to standing and then repeat, lunging the left foot forward this time.
  • Hold Lunge Right Foot Forward: Step into a lunge (a la the previous exercise description) with right foot forward and hold down at the bottom.
  • Hold Lunge Left Foot Forward: Same as above, just switch your lead leg.

CROSSBODY PLANKS | Spend 20 seconds on each of the following variations…

  • Crossbody Mountain Climbers: These are just like traditional mountain climbers except you drive your knees across your body at an angle instead of straight forward to engage the obliques. 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 the opposite elbow, like running horizontally (with a twist). The pace on these should be quick.
  • Crossbody Knee Tucks: Essentially just the previous exercise, but slower and more controlled. From your plank position, pull your left knee across your body towards your right elbow, making physical contact if you can. That means you really need to crunch everything together. Step the left foot back into plank position and then repeat with the right.
  • Hold Right Knee to Left Elbow: Pretty self-explanatory, but you’re going to hold that crossbody crunched position. Challenge yourself! For how many of those 20 seconds can you keep your knee physically touching the opposite elbow? It’s going to want to quickly start drifting away—don’t let it!
  • Hold Left Knee to Right Elbow

Bodyweight Movement Pyramid WorkoutDisclosure: 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.

signature