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No Equipment, Total Body Pyramid Workout

This total body pyramid workout includes no weights at all. The entire workout can be done anywhere using your body weight alone.  Remember to keep good form and push yourself throughout the entire pyramid. You’ve got this!

Hey squad goals.  First of all, happy Friday!  This week flew by at record speed.  I’ve been good with keeping to my resolution to meditate every day, and my eating has definitely been healthier.  That being said, my workouts leave a bit to be desired.

Oh well, what can you do?  Just kidding… I have the perfect solution!

I’ll be traveling up to Breck again this weekend with Ray and my brother is coming to visit.  However, while we ski up in the mountains regularly, a traditional workout is rarely in the cards.  With that in mind, my girlfriend Lacey (the genius behind My Boring Closet) and I set out to make a simple, but effective workout that can be completed anywhere to help us stay on track.

No Equipment, Total Body Pyramid Workout

Enjoy!

Workout descriptions are as follows:

Burpees (10)

Okay, we went pretty light on these – I mean, we could have put them in the 100 bucket, right?  Feel free to incorporate a push-up at the bottom of the burpees if you feel like spicing it up a bit.  To modify down a bit, just step back instead of jumping.

Lunges (20 each side)

Feel free to mix these up between reverse lunges, side lunges, walking lunges.  Whatever fits your fancy works!  Just be sure to keep whatever lunges you select even on both legs.

Tuck Jumps (30)

Get your knees up!  Extra points if your pony tail flows lightly in mid-air.

Tricep Dips (40)

Use either a stair or the floor.  To make these a little bit easier, you can bend your knees to take some weight off of your arms.

Star Jumps (50)

Start in a half squat and explode up into your jump.  Land softly to repeat.

60 Leg Lifts (each leg)

Keep your hips still and squeeze your booty to lift your leg.  Lacey is showing two different positions that you can use for the same move.  Feel free to do these with your leg out to the side if that’s preferred, but just remember to do the same thing on both sides.

Side-to-Side Shuffles (70)

Think Heisman style football runs.  Quick shuffle, then lift inside knee to chest before repeating on the other side.  Keep your abs tight throughout the whole move.

Plank (80 seconds)

Abs tight and keep your booty in line.  You’ve got this!

Jump Rope (90 Seconds)

Either use an actual jump rope, or fake it like I did.  Either way, just keep moving… you’re almost there!

Squat Jumps (100)

Go into a mid-squat (aka, what Lacey is doing in the picture below) and burst up. Land softly back into the squat position.  100 seems like a lot, but you can do it!  To modify down, either take a break before continuing to count reps or move to a traditional squat.

If you enjoyed this workout, feel free to sign up for the mailing list where I highlight exclusive workouts, recipes, and tips to help you live a more balanced life.  I promise it’s a lot of fun!

Create a great life!

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2 Comments

  • Reply Heather @ Polyglot Jot

    Love your ponytail in that picture–hah so cute! 😀 Looks like a great workout!

    January 6, 2017 at 11:43 am
    • Reply semisweettooth

      Haha – isn’t that great! When Lacey took that, I knew it was the one. Ha!

      January 10, 2017 at 3:27 pm

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