Superset Pyramid Time Challenge Workout (Week 2) – Slider Exercises

Week 2 of the superset pyramid time challenge series is here! If you missed last week’s, be sure to check it out, too (my abs were sore for three days after doing it!).

Superset Pyramid Time Challenge – Slider Exercises

Equipment I Used:

For this workout, you’ll do 10 reps of each exercise (on the right and on the left) and then 9 reps, 8 … down to 1 rep of each. Complete the workout as fast as you can without sacrificing proper form. Make sure to warm up beforehand. 

Torso Twist Lunge Sliders | Start in a low lunge position with the right foot forward and the back left foot on a slider. Hold a weight between your hands with arms outstretched at chest height. Staying low on the right leg, weight in your heel, bend your left knee, sliding the left foot forward as you bring the weight into your chest and then extending the leg back out behind you as you press the weight forward, returning to the starting position. From there, keeping your arms outstretched, twist your torso to the right and then back to starting. That’s 1 rep.

Single Leg Mountain Sliders | Start in a plank position with one foot on a slider and the other leg hovering. From there, it’s just like a mountain climber except you’re sliding the supporting foot in and out. Each pair = 1 rep (right + left).

WEARING | Reebok tank // Shadow Leggings by Michi c/o Shopbop // Nike TR Flex Supreme (also love their Flyknit training sneaker)

If you tried last week’s time challenge, too, let me know how they compared in the comments! Personally, this one was easier for me than the first.

 

Grapefruit Mimosas with Frozen Berries (+Giveaway)

Happy Friday! This weekend I turn 29 (what??) and I fully plan on celebrating with a couple of these champagne cocktails at Sunday brunch. A traditional mimosa is made with orange juice, but I’ve always preferred grapefruit juice (trust me). Adding frozen berries makes for a pretty and delicious garnish while also keeping the drink chilled. Just three ingredients so it’s a totally doable cocktail if you’re hosting guests or celebrating a special occasion. 

You’ll get sweetness from the berries and juice, so I’d stay away from using a sweet champagne or sparkling wine for mimosas. I’m using Belaire Brut (this isn’t a sponsored post, but they did send me a gift package of bubbly–thanks, Belaire!). With champagne and sparkling wine, “brut” means it’s dry or unsweetened. Belaire is a great option because it’s champagne quality at half the cost. After all, unless you’re Lil’ Wayne, you wouldn’t dilute a ridiculously expensive bottle of champagne with fruit juice. 😉

Grapefruit Mimosas with Frozen Berries

Grapefruit Mimosas with Frozen Berries

Ingredients

  • Brut champagne (or sparking wine of choice)
  • Grapefruit juice (fresh squeezed or bottled, but avoid sweetened juices)
  • Berries of choice (raspberries, blackberries, strawberries)*

Instructions

  1. If you buy fresh berries, put them in an airtight container in the freezer the night before you plan to enjoy the mimosas.
  2. The ratio of champagne to grapefruit juice should be roughly 2:1 or 1:1, depending on your taste preference.
  3. Drop in a couple frozen berries and enjoy!

Notes

*You can buy frozen berries, but if you're concerned about presentation, I'd recommend buying fresh berries and then freezing them overnight yourself (they'll look "prettier").

http://pumpsandiron.com/2017/01/06/grapefruit-mimosas-with-frozen-berries-giveaway/

If you’re hosting a daytime event, you could use this basic combo (champagne + fruit juice + frozen berries) to set up a make-your-own mimosa bar. Set out the champagne, juice options (I’d recommend orange juice, grapefruit juice and pomegranate juice) and frozen berry options (raspberries, strawberries, blackberries). Let guests create their own mixture–really can’t go wrong with any of those combos!

Reader Giveaway

I’m teaming up with my friend at Luc Belaire (the phrase “my friend at” is tossed around a lot in the blogging world but I mean friend friend–we went to high school together!) to give one reader a case of bubbly. You’ll get six bottles, two of each expression (Brut, Rose and Luxe). You’ll also get four Belaire glasses and a limited-edition backpack designed by street artist Ben Eine.

You must be 21 to enter. Giveaway is open to US residents. There are two ways to enter. You can follow me and Belaire on Instagram or, if you’re not on Instagram, you can leave a comment on this blog post telling me what your favorite cocktail or mocktail is. Use the widget below to record your entry/ies. I’ll pick a winner Monday. Good luck!

a Rafflecopter giveaway
Cheers to the weekend! 

Superset Pyramid Time Challenge Workout (#1)

Happy New Year! Hope you all had a fun NYE. I drank wine on my couch with my boyfriend and went to bed at 12:05AM. #TURNT

January Time Challenge Series

For the month of January, in addition to a different formatted workout posted most Wednesdays, I’m going to put up a time challenge workout on Mondays. (I know today is Tuesday but yesterday was technically a holiday.) These time challenges can be fit into your weekly workout routine in lots of different ways. You could use them as a finisher to a long run or longer gym session. You could use them alone on a busy day when you’re short on time for workouts. You could also time yourself and then repeat the workout next week to try to improve upon your first numbers.

The workouts all have the same structure I used in this Supersets Pyramid Workout. You’ll have two exercises. Do 10 reps of each, then 9 reps of each, then 8 … down to 1 rep of each. The goal is to complete that pyramid of reps as quickly as you can *without sacrificing proper form*. It’s always better to slow it down and do the moves correctly as needed.

Superset Pyramid Time Challenge: Week 1

I shot this workout yesterday and my obliques are FEELING it today. The rolling full-body crunches were so tough!

Equipment I Used:

  • 10-lb dumbbell (you can use a medicine ball or just bodyweight if you don’t have equipment handy)
  • Exercise mat

If you follow along with the video, don’t worry about staying at the same pace as me. Slower, faster–doesn’t matter. You’re only competing with yourself!

Squat Jacks with Obliques Scoop | For the low body, think jumping jacks in a squat position. For the upper body, think paddling a canoe. This one can be like rubbing your stomach while patting your head, so don’t be frustrated if it feels uncoordinated at first—you can always eliminate the upper body movement and just hold the weight at your chest as you jump your feet in and out.

Start in a low squat position with feet wide, weight in your heels, low abs engaged, hips back and a dumbbell held at your chest with both hands. Staying low in a squat, jump your feet in close together as you scoop the dumbbell down and around to the left of your left leg. As the weight comes up and back to center, jump your feet out wide again to the starting position. Repeat, this time scooping the dumbbell down and around to the right side of your legs as you jump them close together. The goal is to stay low in a squat as you jack your feet in and out, fluidly scooping the dumbbell side to side like a figure eight or canoe oar.

Right, center, left, center = 1 rep

Rolling Full-Body Crunches | For these, you just alternate between a side v-up crunch on your right side, then roll onto your back for a regular full-body crunch, then roll onto your left side for another side v-up, back to center, and so on. Start laying on your right side with right arm stretched outwards on the ground for support. Do a side crunch, lifting your legs up and crunching the knees in to meet your left elbow and raised torso. Lower down and roll onto your back with arms overhead and legs straight out, hovering a couple inches off the floor (to make these challenging, try your best to never let your feet rest on the floor, even while rolling from side to side). From this position, bend your knees into your chest at the same time as you crunch your torso off the floor. Slowly release back down onto your back and roll over to your left side for your next side v crunch.

Right, center, left, center = 1 rep

WEARING | Power leggings c/o Sweaty Betty (old but you can shop their current selection) // Kindness tank c/o Aurum // Nike TR Flex Supreme sneakers

If you choose to time yourself, feel free to leave it in the comments for a little friendly competition. Granted, I was pausing to give modifications and a few form explanations, but it took me 16:39 while filming the video.