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!

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Boot Camp Pyramid Workout

Boot Camp Pyramid Workout (reptile plank exercise)

At the start of every summer, I have a laundry list of outdoor activities I want to tackle: paddle boarding, rollerblading, tennis, sailing—the list goes on. And, as tends to also happen every summer, August rolls around and I have yet to dust off the ‘blades or invest in some tennis rackets…apparently I’m better at making lists than actually doing things on said lists.

But while tennis may remain a permanently unchecked line item (I’ve wanted to be a tennis star ever since my conflicting softball season prevented me from playing in high school), I’ve taken my workouts outside as much as possible to successfully soak up the summer. If you’ve got a backyard or access to a nearby park or sporting field, this boot camp pyramid workout is perfect. Did I look ridiculous doing traveling burpees across my parents’ lawn? Yes. But I got a little sun on my skin and a couple mosquito bites on my legs, and that’s all that really matters in the summer.

Bootcamp Pyramid Workout

You’ll need 50-60’ of lawn/track/etc. space for sprints and traveling burpees. If you don’t have a way to measure it, just picture the distance between bases on a softball or little league field. Each round, you’ll sprint up the 50-60’ and then return to the start doing traveling burpees. You’ll then do a series of three exercises: push-ups, leg lifts and reptile planks. After your first sprint/burpee, you’ll do 20 reps of each of these exercises. After your second sprint/burpee, you’ll do 18 reps of each; and so on, reducing by two reps each round. For clarity, here’s what the first three rounds look like:

  • Round 1: Sprint up, traveling burpees back. 20 push-ups, 20 leg lifts, 20 reptile planks.
  • Round 2: Sprint up, traveling burpees back. 18 push-ups, 18 leg lifts, 18 reptile planks.
  • Round 3: Sprint up, traveling burpees back. 16 push-ups, 16 leg lifts, 16 reptile planks.

Descriptions of each are below the picture tutorial.

Boot Camp Pyramid Workout from Pumps & Iron

  • Sprint
  • Traveling Burpees: This is a normal burpee, except you jump forward with both feet instead of up (jump as far forward as you can; this requires more effort and makes it more challenging). Each burpee will go like this: squat down, placing hands on ground in front of you; jump feet back into plank position; jump feet forward; stand back into squatting position, jump forward (with both feet; this isn’t a leap) as far as possible, landing in squat position.
  • Push-ups: From your knees or feet, depending on your fitness level.
  • Leg Lifts: Lay on back with hands under your butt or by your side for support. 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.
  • Reptile Planks: Bring your left knee (bent out to the side and parallel to the ground) up to your left elbow, crunching your obliques. Repeat on the right side.

WEARING:

Top: Under Armour (old) // Shorts: LLD // Sneakers: Ryka

What’s your favorite way to workout outdoors?

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Double Ladder Workout

Donkey Kick Exercise

So I may have exaggerated a little when I said that THIS workout takes 40 minutes (I recently did it again in a clean 32 so maybe I just read the clock wrong the first time and should go back to the second grade and work on my life?), but today’s workout actually will take you 40(ish) minutes. Like other pyramid/ladder workouts, the time it takes to complete will depend on your fitness level and how hard you push yourself.

Double Ladder Workout

Equipment I Used:

  • 15-lb kettlebell
  • 20-lb kettlebell
  • Exercise mat

You’ll go through the following ladder TWICE. That means 5-10-15-20-25-30-25-20-15-10-5 and then ANOTHER set of 5-10-15-20-25-30-25-20-15-10-5. But if you want to start with just one ladder, you’ll still get a great workout. When I have a longer time for working out, I’ll do the full double ladder, and when I’m in a rush, I’ll just squeeze one in—still leaves me sweaty and out of breath! You’ll do each of the following exercises on BOTH sides.

double-ladder-workout

  • 5 Turkish Get-Ups (on each side): For a detailed tutorial on how to do a Turkish get-up check out THIS previous post. Essentially you start laying on the ground, holding a kettlebell or hand weight (I use 15 lbs), and go from that position to standing, and then back down to laying down, all while keeping the weight lifted. But if you’re unfamiliar with the move, seriously check out the full tutorial, it’s a much better explanation.
  • 10 Side Plank Lift Kicks (on each side): Start in a side plank position. Lower your hips towards the ground, and then lift upwards, crunching into an arch passed your original straight plank position. Then kick your top leg straight out, bringing your free hand out to meet it.
  • 15 Side Burpees (on each side): This is a traditional burpee except you’re jumping your feet laterally out to the side instead of back into a plank position. Full sequence is: squat down with hands on ground, jump both feet out to the side in a lateral plank position, jump both feet back in, stand back up into squat position, jump up with hands overhead. 15 of those on each side.
  • 20 Donkey Kicks to Fire Hydrants (on each side): Start on all fours. Kick one leg up, squeezing your glutes, lower it back down and swing that knee up, bringing the leg up to the side (like a dog peeing on a fire hydrant). That’s one rep.
  • 25 One-Arm Kettlebell Swings (on each side): Hold kettlebell in one hand with legs a little more than shoulder-width apart. Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. Swing back down and repeat. At the bottom of your swing, your thumb should be pointing back through your legs. I use a 20-lb bell.
  • 30-second Elbow Plank: You know the drill! This will serve as a little break in the workout, so enjoy that elbow plank.

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