Pyramid — Page 2

Upper Body Pyramid Workout (15 Mins)

October 7, 2019 by Nicole Leave a Comment

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:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

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 Nicole 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:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

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

5-Minute Bodyweight Pyramid Workout

May 14, 2018 by Nicole 1 Comment

This post is sponsored by Hyatt Place. All opinions—as always—are my own.

Today I’m sharing another workout from my Workout Wednesday series with Hyatt Place Hotels. Like the other nine workouts I created, these are perfect to do while traveling. They don’t require much space (although Hyatt Place rooms are actually very spacious!) nor do they require much if any equipment.

This bodyweight pyramid workout is truly no-excuses, as it can be done in just 5 minutes. That being said, if you have more time to workout, rest 30-60 seconds after you complete the pyramid and then repeat it 2-4 times.

5-Minute Bodyweight Pyramid Workout

There are five exercises in this workout. You’ll do each for 40 seconds then each for 20 seconds. The goal is to not rest during the 5 minutes.

As with all workouts, make sure you’re properly warmed up beforehand and always listen to your body, modifying or stopping as needed.

EXERCISE BREAKDOWN

Bear Plank Jacks – Starting in a high plank position, hop your feet out wide and back to center. Then jump your feet forward, landing in a hovering tabletop position with knees stacked under hips. Hop back out to plank and repeat.
Side Lunge Hops (right) – Step to the right, sliding hips back as you bend into a side lunge on that right leg. Push off the right foot to come back up to center, bringing the right knee into your chest as you hop up off the left foot. Land and step wide back into your lunge.
Side Lunge Hops (left)
Bird Dog – Start in a tabletop position on the balls of your feet with knees under hips, hovering a couple inches off the floor (to modify, keep knees on floor). From here, extend right arm and left leg out straight. Bring back to center and repeat on other side.
Squat Jump to Jack – Staying low in a squat, hop your feet in narrow and then out wide. Do a squat jump, landing back low.