Hill Pyramid Workout with Strength Training Tabatas

Hill Repeat Workout with Strength Training Tabatas (focusing on core and upper body)Hello from Maine! I’m up at my parents’ place enjoying a final morning of beautiful views before heading back down to Boston. There’s no phone service up here and I only get wifi at a couple places in town so it’s a forced unplugging that I need once in a while. :)

Hill Repeat Pyramid with Strength Training Tabatas

The running part of this workout is as hard as you make it–if your hill is long/steep, it’ll be a doozy. If you want more of a quick cardio blast in between the tabatas, pick an easier hill length/grade. I did this outside in the North End between teaching classes Friday on a short but steep hill (it probably took me 25 strides to get from the bottom to the top).

The hill sets get shorter and shorter as you go. First set = 5 repeats; next set = 4 repeats; all the way down to one. Sprint up the hill and jog down. If you’re doing this on a treadmill, you’d just reduce the incline and speed in between each sprint.

In between each hill set, you’ll do a tabata superset that focuses on the core and upper body. A tabata is 8 rounds of 20 seconds work and 10 seconds rest. You’ll alternate between two exercises in each tabata. For example, 20 seconds of marching plank, rest 10 seconds, 20 seconds of push ups, rest, and so on for a total of 4 minutes. Full detailed breakdown below the image.

Hill Repeat Workout with Strength Training Tabatas (focusing on core and upper body)

HILL REPEATS x5

TABATA 1

  • Marching Plank | You’re essentially just moving from low plank to high plank, up and down. Starting in a forearm plank position, press up into a high plank, one hand at a time. Reverse the movement when you’re in a high plank, lowering onto one forearm at a time.
  • Push Ups | I’m working on push ups with my hands close to my body rather than wide (because I’m bad at them and they need improving!) so I did them like this: 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.

HILL REPEATS x4

TABATA 2

  • Full-body Crunch | Start laying on your back with legs outstretched and hovering a couple inches off the ground. Arms should be outstretched overhead and hovering as well. From this starting position, crunch up, bringing your knees in towards your chest as you wrap your arms around your knees like a wide hug. Extend back out, lowering to starting position. The goal is to never bring the legs to rest on the ground when you extend back out.
  • Triceps Pulses | Start sitting down with legs outstretched and palms pressed to the ground by your sides. From here, press into your heels to lift your butt up a couple inches and forward a couple inches so that there’s space for you to bend into your elbows, pulsing your body up and down. Keep your elbows pointing straight back when you do these; don’t let them bow out to the sides.

HILL REPEATS x3

TABATA 3

  • Forearm Plank | Most of us are familiar with a plank, so just a couple form queues: think of stacking your joints, elbows directly below shoulders. Pull the lower abdomen in to protect the low back (think of pulling up your jeans’ zipper). Squeeze the quads above the knees—notice how engaging these muscles helps straighten out your body even more. Tuck the tailbone slightly and then fire up the entire abdomen by pulling the forearms and balls of feel in towards each other (you won’t actually move, you’ll just contract the muscles). Need more explanation? I did a whole post on common plank form errors).
  • Low Push Up Hold | For this, I want your hands close in to the sides of your body (tricep push up). To get into the hold with proper alignment, 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 hold there with your body hovering off the ground, abs held in tight.Modify by holding the push up from your knees. Just make sure your hips are still lowered so that your butt isn’t sticking up into the air. Think of lowering from your knees rather than your hips to achieve this.

HILL REPEATS x2

TABATA 4

  • Mountain Sliders (alternate) | Start in a plank position with wrists aligned underneath shoulders, abs engaged and spine straight. From here, lift your right leg and bend your right knee in towards your right wrist, making physical contact if possible. From this starting position, you’re going to slide your knee up and down your arm, zipping it towards your armpit as you pull your abs in and round your back slightly up towards the ceiling (think of a mini-cat stretch) and then sliding it back down to the wrist. At the bottom, you want the knee at a hover; try not to rest it on the floor. The goal is to keep the knee lightly touching your arm the whole time, but just keep the knee pulled in as close to the arm as possible.
  • Side V-Ups (alternate) | Start laying on your side, balancing on that bottom hip/side butt area with your bottom hand on the floor in front of you for support. Top arm is bent with hand behind your head and elbow out wide; legs should be extended and hovering off the ground. This is your starting position. From here, you’re going to crunch up and in, bending your legs and bringing your knees in towards your top elbow as you lift your torso up and in to meet them. Use that bottom hand for support, but try to push off it minimally. Slowly lower back down and extend back out to a hover.

HILL REPEATS x1

Get 15% Off My Outfit with code PUMPS15

Hill Repeat Workout with Strength Training Tabatas (focusing on core and upper body)The leggings and sweatshirt I’m wearing in today’s post were given to me by my friends at ALALA (. I love them! This is my second pair of their leggings and the fit and function are great. The material is shinier (more spandex-y, if you will) than, for example, Lululemon leggings, so they’re great for sweaty workouts. You only need to be traumatized by butt sweat showing up in a group fitness class once to agree with me that this is an important detail to include in an activewear review. I’d finish that sentence with a “LOL” or “haha” but I’m currently having flashbacks to the time I taught a row class in dark pink Fabletics leggings …

(I really like Fabletics leggings BTW, but for yoga and Pilates–would only wear the *black* ones for cardio).

Anyway, ALALA performance aside, the design is so on-trend. The print with sheer panels on the leggings is perfect and THE FISHNET THUMB HOLES on the hoodie–don’t even get me started. I feel like I’m both a trendy fitness instructor and an 80’s rock band member.

ALALA skews on the pricier side of the athleticwear spectrum, so I’m excited to give you all a code for 15% off: PUMPS15 Hill Repeat Workout with Strength Training Tabatas (focusing on core and upper body) Hill Repeat Workout with Strength Training Tabatas (focusing on core and upper body)

Enjoy the last bit of your long weekend for all those who have the day off today!

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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

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Full-Body Dumbbell Workout with Compound Exercises

Full-Body Dumbbell Workout with Compound ExercisesCompound exercises are great because they work multiple muscle groups at once. This workout is tough as-is if you’re looking to strength train, but I’ve also included a 5-minute treadmill blast that you can do at the end of each circuit if you’re looking for some added cardio. It’s a good way to switch things up and beat gym boredom!

Full-Body Dumbbell Workout with Compound Exercises

Equipment I Used:

  • Set of lighter weights (8-15lbs) – I used 12lbs for most exercises
  • Set of heavier weights (15-25lbs) – I used 20lbs for the standing side bends
  • Exercise mat

The weight ranges above are suggestions—pick what works best for you and challenges your body. You’re going to complete the following circuit three times. You can rest between each completed round or, if you’re looking for some added cardio, you can add in 5-minute treadmill blasts (example toward the bottom of this post) after each of the three dumbbell rounds.

Beginner: Complete 8-10 reps of each exercise
Intermediate: Complete 12-15 reps of each exercise
Advanced: Complete 18-20 reps of each exercise

Full-Body Dumbbell Workout with Compound Exercises

  • Lunge with Straight-Arm Torso Twist (Right) | Start standing holding a dumbbell in both hands at chest height, arms held straight in front of you. To make sure you have proper form, roll your shoulder cage back and down before you start the exercise. From there, lunge forward, stepping your right foot in front of you as you bend both knees to opposing 90-degree angles. Holding this low lunge, twist your torso to the right, keeping arms straight as you do. You want your whole upper half moving as one unit on this—imagine your waist is a wet towel that you’re wringing out as you twist. Reverse the sequence, twisting back to center and pushing off that front right foot to return back up to standing. That’s one rep.
  • Standing Side Bend to Bicep Curl (Right) | Stand with feet hip distance apart and a heavier dumbbell in each hand (this is the exercise I used 20-lb weights for). Lean over to the right side with your torso as you lower the dumbbell towards knee height. Engaging the oblique, bring your torso back upright to starting position once you’ve gone as low as possible. When you’re back upright, do one bicep curl on that side, curling the dumbbell up towards your right shoulder. That’s one rep.
  • Squat with Overhead Thrust | Hold the dumbbells at shoulder height, feet about hip’s width apart and squat down, keeping your lower abdomen held in and sliding your bum and hips back and down. Once you reach your lowest squat, power up, driving your hips forward and engaging the glutes as you straighten your legs to stand. As you do so, press the dumbbells overhead into a shoulder press.
  • Lunge with Straight-Arm Torso Twist (Left)
  • Standing Side Bend to Bicep Curl (Left)
  • Burpees with Crossbody Mountain Climber and Renegade Rows | Start standing with weights at shoulders, elbows bent. Squat down, weight in your heels. Bring the dumbbells to the ground, shoulder width apart in front of your feet. Jump back into a plank (hands still gripping dumbbells). From this plank position, crunch your left knee across your body to touch the right elbow. Step that foot back and repeat to the other side, right knee to left elbow. Back in plank, perform one dumbbell row on each side, pulling one elbow up as you bring the weight to your armpit and then the other. Last, jump your feet back up towards your hands, bring the weights back to shoulder height, and power up from that low squat back to your starting standing position. That’s one rep.

Full-Body Dumbbell Workout with Compound Exercises Like I mentioned at the start of this post, you can rest in between each of your three sets of this circuit, or you can mix in some cardio. The following 5-minute treadmill blast is a simple way to break up each dumbbell block. 5-Minute Treadmill Blast - great to do in between sets of strength training!Full-Body Dumbbell Workout with Compound Exercises

WEARING | leggings & bra c/o Fabletics // tank c/o The North Face // sneakers c/o Puma

Happy Marathon Monday, Boston! signature

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