Spring Time ☀ Pyramid Workout

Sometimes doing things off the cuff is necessary. Routine get’s – well routine and wheres the fun in that? It was a sunny day and actually warm outside for a change. I was in a good mood so when I got home I just did this circuit spur of the moment. Looking back it’s five exercises that I just plain like doing. Everyone has certain moves they get pumped about (and ones they dread) but I’m trying to break the idea that I’m obligated to exercise, that’s its just one more thing to check off my list. That’s just ridiculous and really exhausting. Burning calories shouldn’t be the main objective, but instead an added bonus. Working out should make me smile and feel happy! And this workout did just that! I decided to make it a pyramid after I finished the first 3 rounds and discovered that I randomly had some late afternoon energy left in the tank (usually I’m dwindling by this time). So get smiling and sweating!

Equipment I Used:
Exercise Mat
Medicine Ball (optional)

There are 6 rounds of work, take 30 seconds of rest and grab a quick drink of water and then get going onto the next round!

Round 1: Perform each move 25x
Round 2: Perform each move 20x
Round 3: Perform each move 15x
Round 4: Perform each move 15x
Round 5: Perform each move 20x
Round 6: Perform each move 25x

spring time pyramid workout

Alternating Toe Taps:
Place an object such a dumbbell or medicine ball in front of you. Stand with feet hip width apart. Place hands on your hips for stability. Keeping a moderately fast tempo, quickly tap the object with the toes of your right foot, keeping your weight on your  back left leg. With control quickly switch your feet, and tap the object with your left foot. Repeat! This is a combination of cardio, agility, and quickness. Also keep your abs engaged (think belly button pulled in towards the spine)!

Reverse Fly’s:
Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders with your palms facing. Raise both arms out to the sides as you squeeze your shoulder blades together. Return to start. That’s one rep.

Deck Squats:
One of my favorite core exercises because it really works the abs! Holding a medicine ball or dumbbell, stand up straight with enough room behind you to lay down.  In a continuous motion, lower your hips until your glutes hit the floor and roll back bringing your legs to your chest. Without using your hands build momentum (try not to pause!) and roll forward until your feet are on the ground, stand back up and press your weight up overhead. Repeat.  This exercise is in fact more difficult without a weight which actually helps gives you more momentum.

Windshield Wipers:
Lay on back, legs perpendicular to the ground and arms extended out on the floor for support. Lower your legs to the right, twisting your hips while your back on stays glued to the ground. Lower until legs are hovering just above the ground. Lift back to the center starting position and repeat on the left side, and then back to starting position.

Circle Squats:
Holding either a medicine ball or dumbbell, stand with feet hip distance apart. Keeping your chest u, belly button towards the spine, bend your knees, and lower your body as deeply as you can into a squat.

What are your happy exercises?


40 Minute Fat Blasting Cardio-Strength Pyramid

I don’t know about you guys, but I am starting to get cabin fever. I am SO ready for spring.  I’ve already caught myself going through the motions with my workouts. This is actually what inspired this workout, I wanted something to kick my workout blues to the curb. Not going to lie, I started this workout off feeling “blah” but by the time I hit my 4th set of stairs I was ready to bring it. I got my beats bumpin and really hit my stride (pun intended). Even if you’re stuck inside you can do this workout really anywhere! If you don’t have access to stairs you can jump rope, do shuttle runs, suicides, or jumping jacks – anything that gets your heart rate up! The stairs definitely had me going anaerobic. I hope this workout can break your February fitness funk – atleast for one day anyway 😉

40 Minute Fat Blasting Cardio-Strength Pyramid:

Equipment I Used:
Interval Timer App (free)
Physio Stability Ball
Exercise Mat

5 Sets  interval cycles (number of moves)
45 seconds of work (High)
15 seconds of rest (Low)
set the repeat option to “ON” for 5 cycles.

Also, make sure you set the warm-up and cool-down to 0:00 otherwise it will repeat these each time you go to do your next round!

Each round of interval timed toning moves is 5 mins. Followed by descending timed stair runs (5 mins, 4 mins, 3 mins, 2, mins, 1 min). Do your run, then start your interval Timer as you begin your 5 toning moves. Then pause the timer and begin your stair run (I just glanced at the time before starting my stair run). Start your interval timer back up again once you’ve finished the stair run cardio interval.  So it will look like this:

  • Round 1: 5 min Stair Run, 5 interval timed toning moves
  • Round 2: 4 min Stair Run,5 interval timed toning moves
  • Round 3: 3 min Stair Run, 5 interval timed toning moves
  • Round 4: 2 min Stair Run, 5 interval timed toning moves
  • Round 5: 1 min Stair Run, 5 interval timed toning moves

Trainer Tip: During the first round, try and keep track of how many reps you do for each of the five interval timed toning moves. On the fifth and final round, try to match those rep numbers. Not gonna lie I couldn’t match it for the glider planks, but just having that number in my head helped me push myself harder than I normally would have during the last round!

Want an even longer more challenging workout?
Repeat the circuit but this time acceding the time of your stair runs (so climb back down the ladder: 1 min, 2 min and so on til you finish with a 5 min stair run)! Still doing the 5 interval timed toning moves between each stair run. 

When we were trying to get photos of the Glider Planks I had to hold the walking positions, so my hubby could catch the stills (so the pics wouldn’t be blurry). Not gonna lie I was having trouble maintaining my isometric holds, so that Michael could get the pictures (in my defense I had already done spin class that morning – so my muscles were already tired). Anyway, Michael was all “really you can’t hold those planks so I can get the pictures??” and so I challenged him to it…and snapped these gems:


And now back to your workout:

40 min fat blasting cardio stength pyramid5 Interval Timed Toning Moves:

Stability Ball Hamstring Curl: Lie on your back with your calves and heels on a stability ball. Raise your hips until your body forms a straight line from knees to shoulders.  Without pausing, do a hamstring curl, pulling your heels toward you and rolling the ball as close as possible to your booty. Pause, then reverse the movement. As you get tired you’ll want to drop your hips. Dont!

Reverse Flye with Alternating Single-Leg Kickbacks: Grab a pair of dumbbells (I used 7-lb weights) and stand with your feet hip-distance apart and your knees soft. Bend forward at the hips and let your arms hang straight down from your shoulders, with your palms facing each other.  Simultaneously raise both arms out to the sides as you squeeze your shoulder blades together, while also raising your right leg until your upper body is almost parallel to the floor. Return to start. Repeat on the opposite side.

Alternating Curtsy Lunges with Biceps Curl: Grab a pair of dumbbells and stand with your feet hip-distance apart. Take a big step back with your left leg, crossing it behind your right, holding a dumbbell in each hand by your sides, palms facing inward. Bend your knees and lower your hips until your right thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible. Return to starting position and . Perform a biceps curl: Bend your elbows and rotate your palms forward as you pull the dumbbells up toward shoulder level. Be sure to keep your elbows at your sides (do not let them move forward away from your body). Flex your biceps tightly at the top of the movement, then lower the dumbbells in a slow and controlled motion back to the start position. Repeat curtsy lunge on the opposite side. Followed by a biceps curl. Repeat.

Plie Squat to Upright Row:  Stand with feet slightly more than hip-width apart, toes pointing out (about 45 degrees – think opposite corners of a room). Hold dumbbells in front of you, palms facing body. Slowly lower into a squat, bending knees and keeping back straight and chest upright. Return to starting position, lifting dumbbells up to chest height, keeping elbows pointed out to sides (think zipping the dumbbells up your body up towards your chin. Slowly return to starting position. That’s one rep! 

Glider Planks: You’ll need an uncarpeted smooth surface, such as your kitchen floor, so the towel glides easily. Begin in plank position, palms flat and under shoulders, toes positioned on your towel (you can use one washcloth for each foot or just a single towel – up to you). Pulling belly button in towards spine, walk your hands forward, while your body maintains a plank, dragging your feet as you move. Repeat moving backwards. Think the length of a hallway, when you reach one end, reverse directions, and so on! Be careful not to over-arch your lower back or let your booty raise up towards the ceiling!

How do you get out of a workout rut??


Total Body Dynamic Circuit

This workout is awesome because it can be done without equipment (although adding weight earns you a gold star in my book). It can be done just about anywhere and will leave you super sweaty. You’ll go through four – six (for you over achievers) rounds of the following exercises.

Total Body Dynamic Circuit

Equipment I used:

  • Yoga Mat
  • Dumbells (I like 10 – 12lbs)

Dead-Lift to Upright Row: Lower Back, Glutes, Thighs, and Shoulders
Stand with feet hip-width apart, knees slightly bent, and hold dumbbells in front of thighs, palms facing body. Slowly hinge forward at hips, lowering torso until it’s almost parallel to floor. Pause, then squeeze glutes and return to standing, lifting dumbbells to chest height and keeping elbows pointed out to sides. Slowly return to starting position. That’s 1 rep.

Bear Crawl Lunge Stretch with T-Reach: Hip Flexors, Core, and Back
From a plank, your arms straight and your hands slightly beyond shoulder width. Bring your right foot next to your right hand. Reach your right hand up, twisting your torso. Return it to the mat. That’s 1 rep. Repeat on Left. Bear crawl forward, bringing your left foot next to your Left hand.

Inchworms: Abs, Arms, Back, Chest, Shoulders, Full Body/Integrate
Stand tall with your legs straight and bend over and touch the floor. Keeping your legs straight, walk your hands forward as far as you can without letting your hips sag. Then take tiny steps to walk your feet back to your hands. That’s 1 rep.

Overhead Press: Shoulders
Hold weights at shoulder height with palms facing forward. Keeping shoulders down, straighten arms and press weights up. Slowly lower.

Plank: Core and Shoulders
Begin on all fours with your forearms parallel to one another and shoulder-width apart on the floor. Curl your toes under and step both feet back until your legs are straight and hip-width apart. Stack your shoulders directly over your elbows. Your shoulders, hips, and heels should all be in one straight line. You should be looking slightly past your fingertips. Don’t let your butt go upward toward the ceiling (this happens when you’re tired)!!


Booty Blast ☀ Stair Workout

Hey Everyone!

This weekend I was craving some variety in my workouts. So I ventured down to the neighborhood stadium for an amazing stadium stair workout!! I had the entire stadium to myself and seriously loved it! To top it off I burned just over 600 calories without even thinking about it! It was so much better than feeling like a lab rat on the elliptical at the gym!

Stairs are a one of the best ways to both target your glutes, quads, and hamstrings while simultaneously getting your heart rate thumping! You will boost your fat and calorie burn by adding strength and toning moves between your stair runs! You can find stairs at parks, your local high school stadium, office parks, inside your apartment building, or your home!

Booty Blast ☀ Stair Climber Pyramid

5 – 10 min warm-up:
Try butt kicks, high knees, tap backs (each leg taps back one at a time), jumping jacks, side stretches, run in place, arm circles forward and back.

2x Stair Run

25 x Acceding Lunges (repeat on opposite side):
In a lunge position place Right foot forward on a higher step with Left foot back on lower step, pulse down then up, that is one.

3x Stair Run

3x Five-Stair Squat Jump Climb
From a squat position jump-up climbing a set of five stairs, walk back down, repeat 3 times!

4x Stair Run

30x Bench Tricep Dips
Find a step or bench, from a sitting position place your hands on the edge by your side. Slide your tush forward and dip down, while kicking one leg out engaging your core! Alternate legs for each rep. Then run up those steps!!

5x Stair Run

10x Side-Jump-Up
Stand on steps with the next stair up on your right side
Jump up and back down, this is one, do 10x total
Repeat on opposite side (jumping up to the stair on your left)

4x Stair Run

10x Mountain Climber Push-Ups
Your standard push-up but while your arms are extended, bring your right knee to your right elbow.
Return your right leg to starting position before performing another push-up.
Alternate knees for each rep.

3x Stair Run

1 MIN Football Side Shuffle (repeat going in opposite direction):
Get low into a wide legged squat. Lead with your right and quickly side-step to the Right while STAYING LOW in your squat! Do for 1 min. Repeat, moving Left!

2x Stair Run

Have Fun!!

Your Trainer,