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!


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!


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.


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

What’s your favorite way to workout outdoors?