Bodyweight Interval Pyramid Workout

Bodyweight Interval Pyramid Workout -- each time through the circuit, the interval length gets shorter and shorter. Each exercise ends with an isometric hold for added burn!

It doesn’t really matter how good or bad today’s workout is if I’m wearing these leggings … am I right or amirite?! Shopbop has long been one of my favorite sites for (window) shopping and my go-to for special occasion dresses, so it’s no surprise their activewear boutique is bananas. I’m beyond excited to be working with them, and for my first piece in our partnership, I couldn’t resist picking out these Kindai Frame Leggings from KORAL ACTIVEWEAR. The pattern, the mesh, the colors–they’re just too fun.

Ok back to the workout or whatever. It’s a great one to do at home, blah blah, interval timer, blah blah …

(But seriously, read on–it’s a good one!) 😉

Bodyweight Interval Pyramid Workout

Equipment I Used:

You’ll complete this circuit of exercises four times. Each exercise is made up of an interval of movement followed by a 15-second isometric hold (for example, jump squats and then holding a squat in stillness). Each time through the circuit, the interval of movement gets 15 seconds shorter. Here’s the breakdown:

  • Round 1: 60 seconds movement / 15 seconds isometric (for each exercise)
  • Round 2: 45 seconds movement / 15 seconds isometric (for each exercise)
  • Round 3: 30 seconds movement / 15 seconds isometric (for each exercise)
  • Round 4: 15 seconds movement / 15 seconds isometric (for each exercise)

Don’t rest between exercises, move from one right to the next. Once you’ve completed the circuit, rest for 30-60 seconds and then start back at the top (using shorter intervals). In total, this workout will take you just under 25 minutes. Bodyweight Interval Pyramid Workout -- each time through the circuit, the interval length gets shorter and shorter. Each exercise ends with an isometric hold for added burn!

Push Ups >> Low Push Up Hold

I’m doing push ups with my arms close to the body (triceps push ups, or the type you’d see in yoga) rather than hands wide apart because these are what I need to work on. This one killed me! For the 60-second and 45-second rounds, I did these modified on my knees and then for the shorter rounds I did them in a full plank position.

Start in a plank position with your hands stacked underneath your shoulders. From here, roll forward slightly onto your toes so that your hands are now a little further back, aligned with your ribs (this will allow you to bend elbows to 90 degrees). Keeping your elbows close to your body, lower down to a low push up position and then press through your hands to rise back up, straightening your arms.

For the hold, go to that low push up position, pull your belly button in towards your spine (this isn’t just for your arms—it’s a major core exercise!) and stay there.

Squat Jump >> Squat Hold

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.

For the hold, just sink right down to your lowest squat, weight in heels, abs engaged.

Bicycle Crunch Sit Ups >> Side Plank Hold (right)

Start laying on your back with your hands lightly behind your head, elbows bent out to the sides and chest open. Engage your abs, pulling your bellybutton down to the floor as you lift your legs off the ground about six inches to a hover. This is your starting position. From here, bend your right knee in towards your chest as you crunch your left elbow across to meet it, lifting your shoulders off the floor like a twisting sit-up. Your left leg should remain outstretched in a hover as you do this. Slowly return back to the starting position and continue, crunching in the same direction the entire time. The goal is to keep the legs off the ground the whole time, but if you need to modify, your left heel can quickly rest on the floor in between reps.

I’m not sure why I went with a side plank hold instead of just holding the bicycle crunch sit up at the top, but I did. Feel free to do either.

Bicycle Crunch Sit Ups >> Side Plank Hold (left)

Curtsy Lunge Hops >> Curtsy Lunge Hold (right)

Start standing with feet hip-width apart. From here, sink down into your curtsey lunge: right foot stays planted on the ground and as you bend that right knee, reach your left foot behind it as far to the right as you can until it hovers off the ground. To modify, plant the ball of your foot on the floor for stability instead. From this deep lunge position, you’re going to press up through the right foot, bringing the left knee up towards your chest as you hop straight up off your right foot. Make sure to engage your abs as you drive the knee up! Land softly on the right foot, immediately bending the knee and lowering into your next lunge.

For the hold, just stay still in that bottom low lunge position, balancing on your right foot while the left leg hovers (again, plat the left foot on the ground if you need to modify).

Curtsy Lunge Hops >> Curtsy Lunge Hold (left) Bodyweight Interval Pyramid Workout wearing KORAL ACTIVEWEAR leggings

WEARING | Kindai Frame Leggings from KORAL ACTIVEWEAR c/o shopbop // Nike sports bra & Colosseum tank c/o Kohl’s // Nike sneakers

Let’s end by talking about the friggin’ death rays I’m shooting out of my eyeballs with this intense stare. I think it’s just a bad picture but lord help me if that’s the face I naturally make while working out …death-ray-stare

Aaaand I’m done.



Rowing Pyramid Workout with Bodyweight Exercises

Rowing Pyramid Workout with Bodyweight ExercisesHope you all had a great weekend! I was on the Cape for wedding #3 for the summer and as with all weddings, it was a blast. My bank account would like for everyone to stop getting married, however…

Rowing Pyramid Workout with Bodyweight Exercises

Equipment I Used:

You’ll go back and forth between rowing sprints and bodyweight exercises on the floor, completing a total of six rounds. Round 1 = 600m row + bodyweight circuit. Round 2 = 500m row + bodyweight circuit. Every round, the rowing distance is reduced by 100m. I’ve included some goal times for you so that you know (roughly) how hard you should be pushing–scroll down below the exercise descriptions to see that chart. Rowing Pyramid Workout with Bodyweight Exercises

  • 10 Side Plank Push Ups (Right) | From the waist up, you’ll be in a push up position: hands on the ground a little wider than shoulder width apart, chest square to the ground. From the waist down, you’ll be in a side plank with the left foot stacked on top of the right. It’s important that the twist is from the waist; you want equal weight in both hands. From here, you’ll do a push up, engaging that right oblique to keep your body in a straight line as you lower the chest towards the ground and then press up, straightening your arms. Beginners: modify by doing this from your knees (still twist the low body, left knee stacked on top of right knee).
  • 20 Air Squat – Squat Jump Combo | 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!) and driving your arms behind you. Next time you squat down, instead of simply standing up, you’re going to jump up straight into the air. Continue alternating between the squat and squat jump. 1 squat + 1 squat jump = 1 rep.
  • 10 Side Plank Push Ups (Left)
  • 20 Alternating Squat to Side Kick | Feet about hip’s width apart, start by squatting down, weight in your heels. As you press up to stand, shift your weight over to the left foot and kick your right leg up and out to the side. Bring it back in, landing right back down in a squat, weight once again even between your two feet. Next time you press up to straighten, shift your weight to the right and kick the left leg straight up and out to the side. Each kick counts as 1 rep (so you’ll kick 10 times on each side, alternating back and forth).

Rowing Pyramid Workout with Bodyweight Exercises

I’ve included some goal times for you hit on your sprints to keep you on track. Depending on your fitness level, you may be way below these times or just eeking in under the clock. Either way, challenge yourself not to go over these times if injuries/ability allows.   Goal Times for Rowing Springs (100m - 600m) Rowing Pyramid Workout with Bodyweight Exercises

WEARING | leggings c/o Ellie (old but similar HERE & HERE) // bra: c/o W.I.T.H. // tank: c/o Marshall’s (old but similar HERE) // sneakers: Nike

Rowers out there — what are your best times for each of these distances? I don’t do 600m or 400m sprints frequently, but my fastest times for the rest are: 17sec 100m / 36sec 200m / 58sec 300m / 1:49 500m. My competitive people, use my times as motivation to CRUSH this workout (and beat me). :)



Kettlebell Superset Pyramid Workout

Kettlebell Superset Pyramid Workout -- this is a fun one! The structure makes the time fly by!In theory, I love the shirt I’m wearing in this post (adorable, right?). In practice … not so much. When I try to wear it while teaching or working out, I might as well be shirtless because the thing literally falls down every five seconds. Oh well, it’s certainly not the least practical thing I own *looks at shoe collection* …

Anyway, on to today’s workout. This is the same structure I used in yesterday’s bodyweight workout, but with kettlebell exercises. I loved this workout.

Kettlebell Superset Pyramid Workout

Equipment I Used:

  • 25-lb kettlebell
  • 20-lb kettlebell

Complete each superset as quickly as possible. You’ll do 10 reps of each of the two exercises, then 9 then 8, all the way down to 1 rep of each. Finish one superset before moving onto the next. Rest for 30-60 seconds in between each superset.

Record your times for completing each superset so that you can revisit this workout later and try to beat your first performance!Kettlebell Superset Pyramid Workout -- this is a fun one! The structure makes the time fly by!


  • Bell-to-Floor Single Leg Squat (each side) | As far as upper body goes, I want you to think “deadlift.” Lower body, think “single-leg squat/curtsey lunge.” Start standing on your right leg holding the kettlebell in both hands in front of your body. Start to squat down on your right side, sending the left leg behind you into a hover. Make sure your right knee doesn’t jut out farther than your toes by thinking about sending your hips and butt back and down. Weight should be in your right heel at the bottom of your squat. Lower until the kettlebell lightly taps the ground and then stand back up. As you do this, make sure you’re engaging your abs to avoid undue stress on the lower back.
  • One-Arm Alternating Kettlebell Swings | This is your basic kettlebell swing, but holding on to the bell with only one hand and switching hands at the top. The main form difference is that your hand will rotate with the swing, as opposed to a two-hand grip where your knuckles are always facing out. Start holding the bell in your right hand, feet shoulder-width apart with a soft bend in the knees. Swing the bell back between your legs, thumb-first, leaning forward with a straight back and bending the knees a little deeper. As you explosively swing the bell forward and up, thrust the hips powerfully forward, rotating your hand so that knuckles face forward, bringing the bell up to chest-to-face height. At the top of the swing, when the bell has that quick moment of weightlessness, grab it with your other hand. Swing it back down, again rotating the bell so that your thumb leads the way. Continue, switching hands at the top of each swing. 


  • Goblet Squats | Stand with your feet about shoulder-width apart with your toes angled slightly outward. Hold a kettlebell in both hands, cradling it at the base of the handle at your chest. Keeping your torso as upright as possible (you don’t want to hunch forward with the weight of the bell), squat down, trying to get your bum lower than your knees. As you bend the knees, they should track in line with the angle of the toes and not jut forward of them. Once you reach the bottom of your squat, weight in your heels, power up to standing, thrusting the hips forward slightly at the top as you squeeze those glutes.
  • Figure 8 Squat Hold | Hold a low squat (weight in your heels, chest open) and swing the kettlebell through your legs, weaving it around one leg, passing off to your other hand in the center, and then around the other leg, in a figure 8 pattern. 


  • Clean ‘n Press (each side) | Start standing tall with feet shoulder-width apart, holding the kettlebell in one hand, arm straight, bell hanging in front of your body. Bend knees into a half squat, and bring the kettlebell from a straight-arm hanging position to being closely held by the center of your chest with arm bent, fingers facing up. It’s a smooth movement, pulling the bell straight up and flipping your grip around the handle from an overhand grip to underhand (it will be cradled in the crook of your thumb and index finger at the end). Use your legs to help you achieve the clean: push up from your feet, straightening your legs for added power as you pull the bell up, and landing softly back into that half-squat as you catch the bell in its new hand position. From there, straighten legs as you stand up and extend your hand and the bell skyward. Reverse the moves to bring yourself back to starting position. Try to keep the kettlebell towards the center of your body throughout this move. When done correctly, this isn’t just an upper-body workout, but great for your core.
  • Hopping Kettlebell Swings | This is a traditional kettlebell swing, adding in a little hop when the bell is at the top of each swing during that little moment of weightlessness when it’s switching direction. For these, I typically use a bell 5-10 lbs lighter than what I normally swing (I’m using 20lbs in this workout). 


  • Windmills (each side) | Start in a standing position, feet wider than hip-width apart, kettlebell pressed above head in right hand. Your right foot should be pointing forward, your left foot pointing out to the side (perpendicular to the right). Slowly bend down, keeping legs and the arm holding the kettlebell straight. Touch the ground by your left foot with your left hand, keeping the kettlebell perpendicular to the ground the whole time. Slowly rise back up to starting position. A good way to maintain proper alignment during this is to look up at the kettlebell the whole time. I used a 15-lb kettlebell for these.
  • Kettlebell Swings | Start with kettlebell on the floor between your legs and lift it up to starting position with both hands, flat back, using your legs to lift. With kettlebell hanging between your legs, use your arms as a pendulum, and swing the bell to chest-to-eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. Your knees should remain slightly bent, but the main source of movement is hinging at the hips—not so much squatting. I use a 25-lb bell (but need to go up!).

Kettlebell Superset Pyramid Workout -- this is a fun one! The structure makes the time fly by!

WEARING | top & shorts: Fabletics // bra: c/o PRISM Sports (get 30% off your first order with code ACTPERRY – must use THIS LINK) // sneakers: Nike

Alright, I’m off–got a super busy day of shooting new material for the blog! Enjoy your Tuesday!