I’m bringing you another at home workout – pyramid style to celebrate fitness Friday! Are you excited? You should be! This workout can be done at home or in the gym, whatever you prefer! You will only need a set of dumbbells, but even those are optional!
This week has been full of so many inspiring posts from my dear friends. Maybe you have been feeling a bit lost or out of sorts lately? Maybe it’s time to create a personal mission statement like my girls Suzie and Lindsay. Go check them out, you will be inspired! Once you are inspired, hop over to my girl Jill Conyer’s site and check out my guest post on SMART goals on Monday. Going through the check list for smart goals may help you create a more defined mission statement for yourself. If nothing else you will get some great parameters on how to set goals you can actually achieve. This might be a great exercise to go through with your kids or even your team at work!
But I’m going to assume since you came to see me this lovely day that you are INSPIRED to work on that lovely body of yours! Maybe you are looking for tips on how to gain strength? Check out all my awesome beginners series posts if the moves in this workout seem a bit too intense for you, that’s an awesome place to start, there are even resistance band exercises there! Maybe you are looking for a challenge, and I’m here to bring you one 🙂
Today we are going to work on our balance while building strength 🙂 Balance work is so important to me, and it should be for you as well. A strong foundation (strength in your core as well as flexibility all around) is such a critical part of your overall health and well being. Don’t under estimate the power of stretching people 🙂
Today’s at home workout is going to be a pyramid workout. What that means is that you will increase the number or repetitions each time you finish the entire set of exercises. For this workout we are going to increase in increments of 5. I will leave it up to you how many times you want to climb up and down the pyramid. Beginners may just climb up the pyramid. Advanced may climb up and back down 2-3 times. That’s why this workout is fun and it’s for everyone! I’ll explain some modifications as well.
To perform this workout you will climb up the Pyramid up then back down with the following reps of each move: 5-10-15-10-5. Repeat as many times as you can. No time limit, go to exhaustion.
Single leg dumbbell Romanian deadlifts – don’t let this title scare you. Deadlifts are amazing for that booty! Being on one foot challenges your balance, helps strengthen your core. glutes and hamstrings as well. And there are options here. Beginners, please don’t use a weight! To perform this move, hold a weight in one hand. Whatever hand the weight is in, that leg will stay planted on the ground. The other leg will lift off the floor and be moving through the exercise. With a straight arm starting holding the weight by your hip, slowly lower the weight down, keeping the core engaged, back flat as you lift the opposite leg back. your standing leg will stay straight during this exercise, see picture. Depending on your flexibility and range of motion you might reach the weight to your knee, others may be able to touch the ground. Keep the weight near the body the entire move. Slowly come back up the same way you went down, slow and controlled while squeezing that booty on the way up.
Mountain climbers (option to hold the weights) – Add some cardio as well as balance and core strength. Start in a push up position, back is flat and hands are either on the floor right below shoulders or holding weights right below shoulders. Keeping the core engaged, drive one knee into the chest, working to keep the shoulders parallel to the ground. Switch legs. Go as fast as you can while still in control of your upper body. No slouching, rounding of the back or dropping of the hips during this move!
Renegade rows – I have to admit this is one of my least favorite exercises because well it’s tough. Total core work here! Start in push up position, back flat, abs engaged, hands slightly further than shoulder width, legs out wide! Trust me you are going to want your legs wide unless you are a #boss. Holding the weights in the hands, lower down into a push-up. Push back up and when you reach the top (elbows are extended but not locked) row one arm back at a time, squeezing the back, like you are going to squeeze a grapefruit between the shoulder blades). Keep the weights close to your sides, hips and shoulders stay parallel to the ground. Drop to your knees if needed and don’t go heavy on the weights. Beginners, you can work on just practicing this move without any weight, and it’s perfectly fine to be on your knees, you will still get a great core workout.
Tricep Push-ups – my favorite kind of push-up! I used to do these in EVERY workout until they were no longer (as)difficult for me. That being said, these are tough. You can start on your knees, I know I had to! Ok so this push-up is a bit different, it’s like chatarunga if you go to yoga. Start in push-up position but hands are directly under your shoulders. When you lower down into the push-up, keep your arms super close to the body (instead of flairing out like traditional push up). Elbows should be brushing up against your ribs as you lower down, elbows go back towards hips, not out. This works primarily the triceps but I promise you will feel it in your chest and core too! Push back up maintaining a neutral spine, abs engaged.
Pile squat calf raise – this move always gets me. It’s a total balance challenger! Start with your legs out wide in pile (like when you were 5 and took ballet, you know the move). Ok so legs are wide, toes are pointed out away from each other. Lower down into pile squat but work to keep your knees in line with your second/third toe, don’t let them cave in toward each other. Once you are down low, lift up onto your tip toes!! Lower heels down to the ground and repeat for the number of reps. Return to standing when you are finished.
Let me know if you try this workout! You can tag me on IG @sam_pancakewarriorfitness or on my facebook page Pancakewarriors. I’d lvoe for you to tag me in a sweat workout pic!!
What about you?
- Do you workout at home?
- What is an area you wish you were stronger at?