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?


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  • Reply
    March 11, 2014 at 8:52 pm

    I really like that you do pictures with proper technique since half the time I’m never sure if I’m doing it right. I’ll have to give this a go tonight! Looks tough

    • Reply
      liveng proof
      March 12, 2014 at 8:09 am

      Thank you Ursula! If you enjoyed the workout comment back and let me know how it went! 🙂

      Proper technique can be SO tricky! Have you ever heard a fitness instructor say something like “pull your belly button in towards your spine”? Honestly up until recently, I never really understood what that meant and I would just try to suck my belly in? haha. Now I know that they say that to get your hips in proper alignment!

      Ursula, if you ever have any questions about this workout, cardio, or other fitness routines, just leave a comment ! And if you need anything else from me, I’m your trainer!

      your trainer,
      Engrid xo

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