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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Stair Pyramid Workout

Stair Pyramid Workout - bodyweight exercises and stair sprints

Heads up: If you’re local, make sure to read through to the bottom of this post–I’m giving away a bib to run the Falmouth Road Race!

This workout was a no-brainer–I have to take advantage of the stairs in my apartment while I’m here! No equipment is needed and you can get creative–if you don’t have a staircase, you could go outside and replace the stair sprints with hill sprints and just use a bench for the other exercises.

Stair Pyramid Workout


You’ll complete 10 reps of each exercise, then 9, then 8, and so on, finishing with one rep of each exercise. Go through the pyramid circuit as quickly as you can without sacrificing proper form.

Stair Pyramid Workout - bodyweight exercises and stair sprints

Stair Hop Burpees | Start standing about a foot and a half away from the bottom of your stairs. From here, squat down, bringing your hands to the floor. Hop your feet back out into a plank. Hop them back up towards your hands, releasing your hands from the floor and coming upright into a low squat position. From here, hop both feet onto the bottom step, landing in a low squat and quickly jump back down to the floor in your starting position. That’s one rep.

Stair Step Taps (RIGHT) | Start with your right foot on the second step and your left foot on the floor. Squat down, sliding your hips back as you bend your knees. Your goal is to stay this low on the right side throughout the entire exercise. From this starting position, shift your bodyweight into that right heel and tap your left foot to the first step, back down to the floor, to the second step, and back down to the floor. That combo is one rep.

TAP FIRST STEP-FLOOR-SECOND STEP-FLOOR = 1 REP

Stair Step Taps (LEFT)

Stair Push Ups | This is just a traditional push up but with your feet on a step. The higher the step, the harder the push up.

Stair Sprints | Sprint up, jog down. That’s one rep. On the even-rep rounds (10, 8, 6, 4, 2), take the stairs two at a time on the way up. On the odd-rep rounds (9, 7, 5, 3, 1), take the stairs one at a time as you run up.

UP + DOWN = 1 REP

Stair Workout - wearing Booty by Brabants leggings & Athleta tank

WEARING | tank c/o Athleta (old – shop current selection here) // Booty by Brabants leggings // sneakers c/o PUMA

Enjoy your day! I went to see Guns ‘N Roses last night at Gillette Stadium so I’m off to a slow start–totally worth it though! I rarely go to Patriots games because Gillette is such a pain to get to but to see Slash and Axl in person … hell yes I’ll sit in traffic until 1AM.

And before I end this post, I’ve got an exciting giveaway for local readers!

Falmouth Road Race Giveaway

Falmouth-Road-Race-Page_Header

One lucky reader will win:

Enter using the widget below. Winner will be randomly selected this Friday.

a Rafflecopter giveaway
I’ve run the Falmouth Road Race once before and it’s so fun! Great excuse to get down to the Cape for the weekend (as if you need one). 😉

Good luck!

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Standing Core Workout

Standing Core Workout - this 20-minute workout will challenge your core stability with standing ab exercises

I’m using a medicine ball for today’s workout, but you could use a dumbbell or other weighted object if you don’t have one. I’m calling this a core workout, but your arms and legs will be feeling it as well–especially if you use a heavier weight. There are two bodyweight exercises thrown into the circuit purposely to give your arms a little breather in the event upper body fatigue is hindering the core work.

While I wouldn’t say this workout is “easy” (the first two sets especially are tough!), I’d consider it easier than some of the other core workouts I’ve shared. It’s a good one if you’re a beginner (just chose a light med ball or even just bodyweight) or have mobility impairments preventing you from comfortably getting down to the floor for crunches and other supine ab exercises.

20-Minute Standing Core Workout


Equipment I Used:

  • Medicine ball (I shot the workout with a 6-lb med ball because it’s all I have at home but would have liked to challenge myself with a 10-lb–next time!)

The structure of this workout is a time pyramid. Each time you go through the circuit you’ll stay on the exercises for less time. Here’s the breakdown:

60 seconds each exercise
60 seconds rest
45 seconds each exercise
45 seconds rest
30 seconds each exercise
30 seconds rest
15 seconds each exercise

Try not to rest in between exercises. Only rest as specified above (after a full set). In total, this workout will take you 20 minutes to complete. The goal is to complete as many reps of the exercise as possible in the specified time interval. That being said, never sacrifice proper form for the sake of speed!

As with all workouts, make sure to warm up beforehand. Always listen to your body and modify when needed.

Standing Core Workout - this 20-minute workout will challenge your core stability with standing ab exercises (follow-along video included!)

Marching Front Chop | Start standing with arms straight, med ball held overhead. Keeping your arms straight, you’re going to chop the ball down in front of you as you lift one knee up towards it (as if you were going to spike the ball off your knee). Raise the ball back overhead as you lower the foot back to the floor and repeat on the other side.

Crossbody Woodchop RIGHT | You want a wide stance for this one with both feet pointing forward. With the lower body, I want you to think side lunge; with the upper body think of tracing a diagonal line with the medicine ball.. Start with the legs straight, med ball held in straight arms up and overhead to the left (you want your torso twisted so that you’re facing the left side of the room). Keeping the arms straight, chop the med ball down towards your right foot as you bend into the right knee (remember, think side lunge) and twist to face the right side of the floor. Reverse the movement back to the starting position.

Crossbody Woodchop LEFT

Standing Bicycle Crunch | Start standing with feet a little wider than hip’s width apart, chest open, fingertips behind the ears and elbows out wide. From this starting position, you’re going to crunch the right elbow down and across your body to touch the opposite knee, which you’ll bend and lift up towards it, squeezing your low abs. Don’t worry if you can’t make physical contact between the knee and elbow; focus on pulling your core in tight and just get them as close as possible. Return to starting position and repeat to the other side.

Torso Twist to Front Chop in Lunge RIGHT | Start in a lunge position with your right foot forward; ball of the left foot planted behind you. Feet should be hip’s width apart (you’re not walking on a tight rope–you want a stable base!). If joint mobility allows, you want to find a 90-degree bend with the front knee. Hold the med ball at chest height, arms straight in front of you. Keeping the arms straight, twist towards the right side of the room so that the ball twists over the front leg. Twist back to center and then chop the ball down towards your back knee, crunching through the core to lower it. Rise back to starting position and repeat.

Torso Twist to Front Chop in Lunge LEFT

Sumo Squat Obliques Crunches | You’ll be in a wide sumo squat position the entire time with the lower body. You want a wide squat stance with your toes pointing outward; knees track in line with the toes. Chest open, have your fingertips lightly behind your head or hovering by the ears, elbows bent out wide to the side. From here, dip your right elbow towards your right knee, contracting the right side obliques. Lift upright and over to the left. As you crunch down side to side, think of staying in a single plane of motion; don’t lean forward as you dip to the side. So picture your torso is sandwiched between two walls, one against your back and one against your chest. Stay between the walls.

Side note: Every time I do this exercise I can’t help singing “I’m a little teapot short and stout…” in my head. Please tell me someone else’s mind goes to that when doing side bend motions?? 🙂

Standing Core Workout - this 20-minute workout will challenge your core stability with standing ab exercises

WEARING | leggings c/o PRISM Sport (30% off with code ACTPERRY) // shoes c/o Puma // bra c/o Forever 21 (old but shop current selection here)

It is such a game changer living in a space that’s well lit enough to shoot videos!! I’m sad I’m only here for the summer but plan on taking full advantage of that conveniently placed concrete wall next to the windows. Let’s see how many workouts I can shoot before August 31st… 😉

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