I love a good pyramid workout. They can be very challenging and go by so fast. It’s a great way to mix up your sets and reps to keep you from getting bored in the gym. This total body pyramid workout can be done with or without weights and the intensity can be modified if needed. It can easily be done at the gym or at home. Complete each block of exercises before moving on to the next (25, 30, 35, 40, 50, 60) after you have finished 60 you will go back down through each exercise (60, 50, 40, 35, 30, 25). Rest when needed.
Warm Up: Dynamic warmup or jog, bike or row for 2-3 minutes.
Block 1 (25 reps)
- Ski Jumps
- Super Jacks
- Plank Hops
- Kettle Bell Swings (can use a dumbbell)
Block 2 (30 Reps)
- Lunge Hops
- Squat Knee Hops
- Goblet Squat
- Plank Shoulder Taps
Block 3 (35 Reps)
- In and Out Tire Runs
- Sumo Squats
Block 4 (40 Reps)
- Star Jumps
- Bent Over Rows
Block 5 (50 Reps)
Block 6 (60 Seconds)
- Plank (extended or forearm)
Let me know if you give this workout a try. If you are looking for more total body workouts, here are a few you might like.
Total Body HIIT Workout
Total Body Boot Camp Workout
Orange Theory Inspired Total Body Workout
Orange Theory Inspired Workout
Have an awesome week!
Hi Guys, for the past few months I have been trying to change-up my workouts especially my running. Sometimes I get in a rut and need to switch things up a bit. So for the past few months my hubby and I have been going to Orangetheory Fitness. It opened up at the about 2 months ago and I had heard about it from friends and I had to try it out. If you are not familiar with Orangetheory Fitness it is a heart rate based interval training workout. Workouts incorporate the treadmill, rowing machine, and weight training to give you a full body workout and get your heart pumping. It is a group atmosphere so you can be pushed by a friend, inspired by a neighbor or just have the support you need from the other members around you. As a group fitness instructor myself I often find that I need to be inspired and pushed by others as well, so that is why I decided to give OT a try.
Now, if you don’t have an OT studio in your area, have no fear I have an OT inspired workout you can give a try at the gym or at home. This is inspired by some of the workouts I have done at the studio and then done at the gym when I don’t have time to get to an OT class. I hope you enjoy the workout. It’s a good one!
The Warm Up (repeat as many times as you can for 5 minutes)
- Body Weight Squats
- Push Ups
- Full Sit Ups
- Jumping Jacks
Strength Training Section (15 Minutes) Focus on using a lighter weight for more reps.
- Bicep Curls
- 1 Push Ups with Alternating Reaches (Bird Dog)
Treadmill Workout (15 Minutes)
- Jog 2 Minutes at a comfortable pace
- Run 2 Minutes at a harder pace (about 1-2mph faster than easy pace)
- Jog 1 Minute to recover
- Run 2.5 Minutes at a harder pace
- Jog 1 Minute to recover
- Run 3 Minutes at a harder pace
- Jog 30 Seconds to recover
- Sprint 1 Minute (this should be a difficult pace, faster than your hard pace)
- Recover 2 Minutes at a Jog or Fast Walk
Rowing Section (if you don’t have access to a rower, you can bike or do the elliptical for time). You will need a weight for this section. Keep it near your machine.
Do as many rounds as you can for 15 minutes.
- Row 400 Meters
- Sumo Squat (hold weight between your legs, wide stance)
- Row 600 Meters
- Sumo Squat
- Row 800 Meters
- Sumo Squat
- Row 1000 Meters
Cool Down and Stretch
Wow! My legs hurt today. Tuesday was a fun and challenging workout. For the month of April I have been really trying to emphasize core and total body in my classes that I teach two times a week. This workout combines high intensity interval training, total body strength training, and core conditioning. You can do this workout at the gym or at home.
Materials you will need for the workout: Weights (dumbbells), Mat Towel, Water
Workout: Complete each set of exercises 3 times. 1st set 45 seconds, 2nd set 30 seconds, final set 20 seconds. Always finish your workout with your favorite cool down moves and some stretches. I like to incorporate some yoga stretches like the pigeon, downward facing dog and cobra.