Bodyweight Circuit with Running Pyramid Workout

Bodyweight Circuit with Running Pyramid WorkoutThis is a great workout for both outdoors and the gym. No equipment is required for the strength-training circuits, so you can stop at given points in an outdoor running route to complete them in the grass/sand/etc. On the flipside, if you’re gym bound, just snag one of the treadmills and a small area of floor space.

Bodyweight Circuit with Running Pyramid Workout

Bodyweight Circuit with Running Pyramid WorkoutYou’ll alternate between running (the distance decreases each round in a pyramid fashion) and completing three rounds of the following bodyweight circuit. In total, you run 2.5 miles and complete 9 rounds of the strength circuit. Here’s the breakdown:

  • Run 1 mile
  • 3 rounds of strength training circuit
  • Run .75 miles
  • 3 rounds of strength training circuit
  • Run .5 miles
  • 3 rounds of strength training circuit
  • Run .25 miles

Bodyweight Circuit with Running Pyramid WorkoutYou should try to run each leg as fast as you can without stopping. And if you don’t have a treadmill or just hate running, feel free to replace it with another type of cardio (the elliptical, biking, etc.).

Strength Training Circuit Breakdown

Complete three rounds of the following in between each running leg:

  • 10 Reptile Push Ups: Start in push up position (a plank with hands aligned under shoulders). As you lower down, crunch your right knee forward, in towards the right shoulder, squeezing those obliques. Return the foot back to the ground as you press back up into high plank position. Repeat, this time on the left.
  • 20 Hindu Squats: A Hindu Squat can best be described as a fluid, deep squat in which you roll onto the balls of your feet as you come up. This is one squat variation where it’s okay for your knees to stick out farther than your toes—but only when you’re on the balls of your feet. Keep feet shoulder-width apart and start by squatting down, hands behind you, torso leaning forward. Move your arms in a circular motion so that your fingertips brush the ground when you’re at your lowest squat, shifting weight onto the balls of your feet and sweeping the arms forward as you come up.
  • 10 (each side) Side Plank Crossbody Crunches: Start in a side plank position, top arm bent, hand behind your head, and bottom leg hovering a couple inches off the ground. From there, tuck your bottom knee forward as you crunch the opposite elbow towards it, twisting your torso towards the ground.
  • 10 (each side) Forward/Backward Pivoting Lunges:This is essentially a front-to-back lunge with one foot planted on the ground. Start in a split-stance lunge, one foot forward, and on the ball of the back foot. Both knees should be bent to 90 degrees, back knee hovering a couple inches off the ground and front knee aligned over the ankle. Using the front foot as your anchor leg, step the back foot forward, landing back in the starting position only with the opposite leg forward, and then quickly pushing off that foot and returning it back behind the anchor foot to where it started.

Bodyweight Circuit with Running Pyramid WorkoutYeah yeah, ok, workout shmorkout—these leggings! So. Stinking. Comfy. I had seen the lucy brand floating around the internet for a while, and then spotted one of their stores while in San Francisco a couple months ago. I remember thinking how cute everything in the window display looked, and then as if reading my mind, the awesome people over at lucy reached out to me about rocking some of their apparel on P&I. Yes, please! I’m wearing the I Run This Capri (retail at $89), and love them. They’re soft and comfortable with a wide, flattering waistband, thick enough material to keep everything where it’s supposed to be, and cute color options.

Now per usual, I’ll leave you with a couple questions to get the ol’ comments section going…

Outdoor running or the treadmill—who ya got? (I think treadmills are torture—I’m Team Outdoors all the way!)

Have you tried out lucy workout apparel before? Thoughts?

Happy Humpday, friends!

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Cardio Deck of Cards Workout for the Gym

Cardio Deck of Cards Workout (perfect for the gym!)Hello from Logan Airport! I’m here bright and early about to head to San Francisco for a fun blogging trip with Stitch Fix & LUNA Bars. I’ll obviously post ALL about it when I get back, but for now you can follow my trip on Instagram and Twitter. If you read a bunch of health & fitness blogs, you’ll probably recognize a lot of the other bloggers going with me–I was actually a little shocked (but so excited) to see I made the list! If they’re the MLB of fit blogging, I’m still playing tee ball over here haha. Anyway, on to today’s post…

I don’t have a gym membership, but every once in a while I’ll mooch a guest pass to Equinox or Sports Club LA from one of my friends and get in a workout using cardio equipment. This deck of cards workout is perfect for the treadmill, but can also be done using an elliptical, stairmaster, jump rope—or just by running outside. Get creative with the cardio portion!

Cardio Deck of Cards Workout

Equipment I Used:

  • Treadmill
  • Two 10-lb dumbbells
  • Deck of Cards (or a deck-of-cards app like RipDeck)

For the deck-of-cards workout structure, you flip over one card at a time. Each suite corresponds to a different exercise, and the number on the card indicates the number of reps you’ll do. For example, a three of diamonds = 3 jack-jump planks in this workout. Go through the entire deck. There are smartphone apps out there (I use RipDeck) you can use so that you don’t have to be that weirdo walking into the gym holding a deck of cards. ;)

Cardio Deck of Cards Workout (perfect for the gym!)

CLUBS = PUSH UPS WITH DUMBBELL ROWS

Holding a dumbbell in each hand in a plank position, do a push up. Row your right hand up, elbow thrusting up, and then do the left. That’s one rep. If it hurts your wrists to hold the weights while in plank, place them besides you and just grab them after you do the push up for the rows.

DIAMONDS = JACK JUMP PLANKS

Start in a plank position. Jump both feet up towards your hands. Jump them back into plank position. Jump feet apart (like a horizontal jumping jack) and then jump them back together into your starting plank position. That’s one rep.

SPADES = V-UP CRUNCHES

To do a V-Up, you start on your back with arms stretched out overhead and legs hovering just slightly above the ground. You’ll then crunch up, bringing your hands towards your toes (keeping legs and arms straight). When done correctly, your body will make a “v” shape as you crunch; this means you’re not just reaching your arms up, your chest needs to move towards your knees. Lower back down to starting position. If possible, your feet should never touch the ground.

HEARTS = TREADMILL FOR 2 MINS

  • Face card or Ace = Sprint (9-12 mph)
  • 6-10 = Run (7-10 mph)
  • 2-5 = Jog (5-7 mph)

Cardio Deck of Cards Workout (perfect for the gym!)

WEARING | tank: Athleta // bra & leggings: c/o Reebok // sneakers: Nike

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Like what I’m wearing in today’s post? SHOP A SIMILAR LOOK:

A Barry’s Bootcamp-Inspired Hotel Gym Workout

Barry's Bootcamp-Inspired Hotel Gym Workout--treadmill intervals & strength training intervalsFirst off, I loved reading all your comments on yesterday’s post—so many great suggestions for new workouts and blog topics! I’ve added all of them to my to-do list. And I was especially excited to see a few of you wanted to know more about Btone and the classes I teach there. I’ve tried not to talk too much about it on the blog because I know most of you guys aren’t in Boston or an area that offers Megaformer classes, but now I’m definitely going to dedicate a few posts to explaining more about this uh-mazing workout. As for today’s…

While in Mexico, I ate a lot, drank a lot, slept a lot, sunbathed a lot—but wasn’t a total slob (well, if the breakfast buffet could talk, it might say otherwise). I worked out a couple times at the resort’s gym, and wanted to share what I did the first day with you guys because it was actually a real ass-kicker. My boyfriend and I decided to do a Barry’s Bootcamp-inspired workout, mixing treadmill intervals with strength training. He’d do eight minutes on the treadmill while I was doing strength training, then we’d switch; doing this twice for a 32-minute workout. The majority of my strength training intervals were bodyweight exercises, but he did some crazy-looking dumbbell boxing thing. Here’s what I did:

Barry’s Bootcamp-Inspired Hotel Gym Workout

Equipment I Used:

  • Treadmill
  • Two 10-lb dumbbells
  • Exercise mat

As a reference, the treadmill I was using had a speed max of 12mph and an incline max of 15%. It also really really didn’t want me to workout:

Lazy treadmill aside, let’s get to the workout breakdown. Check out the picture tutorial then read the full description below for any needed clarification.

Think of this workout as being broken into four sections:

  1. 8-minute AMRAP focusing on lower-body muscle groups
  2. 8-minute treadmill hill workout
  3. 8-minute AMRAP focusing on core
  4. 8-minute treadmill sprinting workout

Barry's Bootcamp-Inspired Hotel Gym Workout--treadmill intervals & strength training intervals

8-Minute AMRAP (Lower Body)

Do as many rounds of the following exercise circuit as you can in 8 minutes. Try not to take any breaks; push yourself as hard as you can without sacrificing proper form.

  • 10 Burpees:The whole burpee sequence will look like this: squat down placing hands on the ground; jump back into plank position; jump legs back up towards hand; stand back into squat position; jump up with arms overhead.
  • 10 Squat Pulse Jumps: Squat down, sending hips back like you’re sitting in a chair. Jump up, coming out of the squat and into the air. Land back down softly, sinking right back down into that deep squat position. Staying low, do 3 squat pulses, up a couple inches, down a couple inches. That’s one rep. Go right into your next jump.
  • 10 Pivoting Lunges (each side):Holding a kettlebell in each hand, lunge forward onto one foot and then pushing off that front foot, come back upright and immediately step it back into a lunge. The other foot stays planted on the ground in the same position as you lunge forward and backward, back and forth. Hold a 10-lb dumbbell (or appropriate weight for your fitness level) in each hand.

8-Minute Treadmill Hill Workout

Adjust the speeds listed below to your fitness level, but try to stick to the incline changes.

  • [Min 0-1] 5 mph @ 5% incline
  • [Min 1-2] 6 mph @ 7.5% incline
  • [Min 2-3] 7 mph @ 10% incline
  • [Min 3-4] 6 mph @ 10% incline
  • [Min 4-5] 5 mph @ 10% incline
  • [Min 5-6] 5 mph @ 7.5% incline
  • [Min 6-7] 5 mph @ 5% incline
  • [Min 7-8] 7 mph @ 15% incline

8-Minute AMRAP (Core)

Do as many rounds of the following exercise circuit as you can in 8 minutes. Try not to take any breaks; push yourself as hard as you can without sacrificing proper form.

  • 50 Bicycle Crunches:Lay on back, hands behind head. When you crunch up towards your bent left knee, your right leg should be extended out and not touching the ground. Switch sides, crunching over towards the right with your left leg extended. Continue in a fluid, cycling motion.
  • 10 Windshield Wipers:Lay on back, legs perpendicular to the ground and arms outstretched for support. Lower your legs to the right, twisting your hips, until they are just hovering above the ground. Lift back to starting position and over to the left side. Continue back and forth in a windshield-wiper motion.
  • 10 Hip Dip Forearm Planks:Start in an elbow plank position. Keeping shoulders level, twist your torso to lower your right hip to the floor. Return to plank position and then twist the other way, lowering your right hip to the floor.
  • 10 Sawing Forearm Planks: Go right into these from the hip dips; don’t come out of the plank position. Get into an elbow plank position. Rock forward, pointing your feet, and then back, flexing them. Keep core tight and body straight throughout the movement.
  • 5 V-Up Crunches:Start on your back with arms stretched out overhead and legs hovering just slightly above the ground. You’ll then crunch up, bringing your hands towards your toes (keeping legs and arms straight). When done correctly, your body will make a “v” shape as you crunch; this means you’re not just reaching your arms up, your chest needs to move towards your knees. Lower back down to starting position. If possible, your feet should never touch the ground.

8-Minute Treadmill Sprint Workout

Stay on 0% incline the whole time. Adjust the speeds listed to your fitness level, but try to stay in a -2/+2 range if possible.

  • [Min 0-1] 6 mph
  • [Min 1-2] 7 mph
  • [Min 2-3] 8 mph
  • [Min 3-4] 10 mph
  • [Min 4-5] 6 mph
  • [Min 5-6] 10 mph
  • [Min 6-7] 6 mph
  • [Min 7-8] 10.5 mph

At Barry’s, on those amazing Woodway treadmills, I can max out closer to 12 mph when sprinting, but on the one at the resort I felt like I was dying at 10.5. Couldn’t have gone .0001mph faster if I tried.

Barry's Bootcamp-Inspired Hotel Gym Workout--treadmill intervals & strength training intervals

WEARING | shorts: Lululemon / tank: H&M / sneakers: Nike Free +3

Have you guys ever done Barry’s Bootcamp? They opened a location in Boston this fall and it’s suuuuuch a good workout. I don’t get in for classes as often as I’d like, but have been trying to make it to one every week or two. They’re longer (and harder) than this workout I’ve posted, which is just loosely based off Barry’s, so definitely try out the real thing if you have a studio in your area!

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