Core Pyramid Workout

October 28, 2019 by Leave a Comment
Core Pyramid Workout - Each round, you'll add on a core exercise, up to a sequence of six. Video included! #coreworkout #workout #fitness #workoutpyramid

This core pyramid workout is the third in a series of four. Check out my lower body pyramid workout and upper body pyramid workout for the same structure, just focusing on different muscle groups. Fourth and final workout in this series will be total body.

This is also my dog’s YouTube debut. 😉 I adopted Pickles about a month ago and am absolutely in love! She’ll be chilling in the background of this workout, so don’t mind the messy couch.

Core Pyramid Workout

EQUIPMENT I USED:

  • A medium – heavy weight (I’m using a 20 lb kettlebell, but dumbbell/med ball works, too!)

This core pyramid workout is structured like a game of Simon or Bop It. Each round, we add on an exercise, building up to six exercises in the final, longest round. Exercises are done for 35 seconds. Rest is for 30 seconds. Here’s what it looks like:

Exercise 1
Rest
Exercise 1 + Exercise 2
Rest
Exercise 1 + Exercise 2 + Exercise 3
… and so on up to six.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two warm ups on my channel:

Core Pyramid Workout - Each round, you'll add on a core exercise, up to a sequence of six. Video included! #coreworkout #workout #fitness #workoutpyramid

Workout Breakdown

See times in above video for a preview of the exercises and how to modify.

  • Russian Twists (2:09)
  • V-Up ‘n Overs (3:24)
  • Side Plank Thread the Needle Pikes (5:05)
  • Rolling Crunches (7:19)
  • Slow Mountain Climbers (10:10)
  • Forearm Plank Jacks (13:39)

xo Nicole

Filed Under: Abs, Pyramid, Video, Workouts

Upper Body Pyramid Workout (15 Mins)

October 7, 2019 by Leave a Comment
Upper Body Pyramid Workout - Each round you'll add on an exercise, building up to a sequence of six. 15 minutes and a set of dumbbells is all you'll need! #upperbodyworkout #pyramidworkout #workoutvideo #workout #athomeworkout #fitness

Today’s upper body pyramid workout uses the same structure as last week’s focusing on lower body. If you’re looking for more of a total-body workout, try doing the two back to back! Next week I’ll have one focused on core, and finally one that’s total body. All are just 15 minutes long but pack a big challenge!

Upper Body Pyramid Workout

EQUIPMENT I USED:

  • Set of medium dumbbells + a drop set – I’m using a set of 10-lb weights and a set of 8-lb weights for my drop set. The last two exercises focus on shoulders, and you’ll probably want to have a lighter set on hand for those.

This upper body pyramid workout is structured like a game of Simon or Bop It. Each round, we add on an exercise, building up to six exercises in the final, longest round. Exercises are done for 35 seconds. Rest is for 30 seconds. Here’s what it looks like:

Exercise 1
Rest
Exercise 1 + Exercise 2
Rest
Exercise 1 + Exercise 2 + Exercise 3
… and so on up to six.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two warm ups on my channel:

Upper Body Pyramid Workout - Each round you'll add on an exercise, building up to a sequence of six. 15 minutes and a set of dumbbells is all you'll need! #upperbodyworkout #pyramidworkout #workoutvideo #workout #athomeworkout #fitness

Workout Breakdown

See times in above video for a preview of the exercises and how to modify.

  • Biceps Circle Curls (1:55)
  • Row x2 + Overhead Raise (3:00)
  • Marching Push Ups (4:41)
  • Surfer Get-Ups (6:58)
  • Bent Raise, Rotate, Shoulder Press (9:50)
  • Shoulder Press Ups (13:20)

Outfit is from Legit Activewear. Use my code NICOLE15 to get 15% off your first purchase!

xo Nicole

Filed Under: Hand Weights/Dumbbells, Pyramid, Upper Body, Video, Workouts

Lower Body Pyramid Workout (15 Mins)

September 30, 2019 by Leave a Comment

This 15-minute lower body pyramid workout will challenge your legs and glutes. And you may notice a change of scenery—we moved! I still have a lot of decorating to do, so reserve your judgement of the apartment until I’m finished. 😉

In this workout, I’m wearing LNDR leggings from Legit Activewear. Use the code NICOLE15 at Legit to get 15% off your first purchase! They’re online and located in Chestnut Hill for any local readers.

Lower Body Pyramid Workout

EQUIPMENT I USED

  • Resistance band loop – The heavier the resistance, the harder. You won’t need a huge range of motion for any of the exercises, so I’d recommend a medium to heavy weight.
  • Set of medium-heavy weights – Try to go slightly heavier than what you’d consider “medium.” I’m using a pair of 10 lb weights because it’s all I have on hand in my apartment, but if available, I would have gone a little higher (15 lbs). Option to have two sets on hand so you can go heavy for the deadlifts and clamshell lifts and a little lighter for the others.

This workout is structured like a game of Simon or Bop It. Each round, we add on an exercise, building up to six exercises in the final, longest round. Exercises are done for 35 seconds. Rest is for 30 seconds. Here’s what it looks like:

Exercise 1
Rest
Exercise 1 + Exercise 2
Rest
Exercise 1 + Exercise 2 + Exercise 3
… and so on up to six.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two warm ups on my channel:

Lower Body Pyramid Workout (15 Mins) - Each round, you'll add on an exercise, building up to a string of 6 exercises. #legdayworkout #workout #legworkout #pyramidworkout #workoutvideo

Workout Breakdown

See times in the above video (next to each exercise name below) for a preview of the move and how to modify it).

  • Squat with Pulse (2:15)
  • Lateral Step x2 + Squat Jump (3:16)
  • Clamshell Hip Lift (4:57) – alternate side each round
  • Donkey Hop x2 + Kick (7:13)
  • SL Deadlift to Back Lunge (10:04) – alternate side each round
  • Star Jacks (13:32)

If you like this lower body pyramid workout, I have a few from the archives using this same structure. No videos to go along with them (yet), but they’re still great!

Next week I’ll have one focused on upper body, then core, then total body.

xo Nicole

Filed Under: Lower Body, Pyramid, Video, Workouts
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