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Eat Move Make

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  • Recipe Index
    • Appetizers
    • Main Dish
      • Casseroles
      • Main Dishes: Beef
      • Main Dishes: Pork
      • Main Dishes: Poultry
      • Main Dishes: Vegetarian
    • Salads
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    • Sandwiches
    • Side Dishes
    • Desserts
      • Slow Cooker
      • Instant Pot
      • Holidays
  • Travel
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    • health
    • free workouts
    • buy chanelle’s eBook!
    • shop chanelle’s faves
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Home » Fitness » Workout Wednesday: Push Yourself with a Pyramid

Workout Wednesday: Push Yourself with a Pyramid

By: Chanelle  /  Published: October 20, 2015  /  Updated: October 30, 2016  /   Leave a comment

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Yo yo yo! It’s your favorite day of the week again – Workout Wednesday! Today’s workout is a pyramid workout, which means you’ll start by completing 20 REPS of each exercise and slowly decrease the reps with each round until you get down to ONE.

By the end, I promise you’ll be totally gassed. That’s the point, right? Don’t be scared!

Let’s get started!

 

Workout Wednesday Pyramid Workout

For this Pyramid Workout, there are only three exercises to remember!
Running man squat
Pushup
Side kick + front kick

Do them each 20 times, then start from the top with 19 reps each, then 18, etc. until you get down to ONE of each!

Exercise 1: Running man squat

Running man squat

  • Jump to a wide squat, then jump feet back to center.
  • Hop and lift right knee, then left knee.
  • Beginner variations:
    • Jump to wide squat, then jump back to center, excluding the high knees.
    • Step out to the right, back to center, then step out to the left, excluding the high knees.

Exercise 2: Plain old pushups

Simple pushup

  • Beginner variation: do the pushups from your knees or by placing hands on an elevated surface.

Exercise 3: Side kick + front kick

Side kick front kick

  • Kick your right foot to the side with toe pointed forward. Make sure you lean left!
  • Kick your right foot to the front with toe pointed up.
  • Repeat side + front kick on left side.
  • Right side + front + left side + front = one rep.

Remember: 20 of each, 19 of each, all the way down to one!

InknBurn Atalanta Yoga Short

I bet you’re admiring my shorts. These cuties are brought to you by InkNBurn! I wore an InknBurn outfit in my Relaxing Yoga Flow workout post and I liked my outfit and working with my friends there so much, I’m doing it again! As I mentioned in the yoga workout post, all InkNBurn clothing is specially created with features that any athlete would appreciate, like sweat-wicking material and hidden pockets for keys, and their designs are all limited-edition, so if you see something you like, you should click “buy” now!

InkNBurn Atalanta Short

This time, I’m wearing the Atalanta shorts, which match the tank top I wore in the yoga post. I am loving the fit of these shorts because the waistband is wide and can be worn up for more coverage, or rolled down to show off the cute pattern. They’re just the right length so that they don’t ride up, and they even made it through a rigorous leg day last week. (I’m a bodybuilder so you know they took some abuse!)

Looks like I'm headed out to run errands in my casual outfit, but I'm actually headed to the gym for an intense workout. 😮😮😮These shorts are athletic shorts from @inknburn! 👟 Can you believe it? I'll be sporting these in next week's #workoutwednesday, so stay tuned. #inknburn #atalanta #ad

A photo posted by Liz & Chanelle ✈️📷🌎 (@eatmovemake) on Oct 13, 2015 at 2:55pm PDT

👆🏽👆🏽👆🏽This is a fakey-faker smile. I have been sick for the past few days and instead of resting today, I decided it was a great idea to do leg day. 😷😷😷 I almost passed out after Smith machine squats, texted my bf to tell him that, and then kept going. 😒 He replied, "And what are you always telling me?" because I always say, "Don't be a hero," when he's pushing it after an injury. Guess I needed a taste of my own medicine today. Cut the workout short and headed home to bed, shaking like a leaf. 😩#doasisaynotasido #restday #listentoyourbody #dontbeahero

A photo posted by Chanelle Smith IFBB Pro (@chanmeleon) on Oct 13, 2015 at 4:17pm PDT

Also? These shorts make me feel inexplicably sexy. So there’s that.

If you like what I’m wearing, visit InkNBurn.com and get your hands on these limited edition shorts fast! You can find the Atalanta shorts here and the matching tank right here!


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Related topics
Fitnesspyramid workout workout wednesday

About Chanelle

Chanelle is a yogini, techie, millennial, and recovering unsolicited advice-giver. To catch a Chanelle, set a trap containing one or more of the following: sesame tofu, 70s music, memes, kittens.

Reader Interactions

Comments

  1. Peachy @ The Peach Kitchen says

    November 3, 2015 at 1:01 am

    You look really good! Such an inspiration. I’m just starting to work out again after a long time so I think i still couldn’t do this. I’m starting with easier exercises.

    Reply
  2. ashleigh says

    October 28, 2015 at 4:48 pm

    What an amazing workout! That is a great way to burn calories, wish my endurance was up for that.

    Reply
  3. Digna says

    October 28, 2015 at 3:41 pm

    What a great workout! This surely would wear me out!

    Reply
  4. Shannon Gurnee says

    October 28, 2015 at 2:58 pm

    That is so awesome that you are a mom and daughter blog team! I love all the posts you put up!

    Reply
  5. Shaney Vijendranath says

    October 28, 2015 at 10:25 am

    Look at those legs. 😛 Haha you really inspire me. Soon I will be there too, give me couple more months.

    Reply
  6. Erin says

    October 28, 2015 at 10:00 am

    Yeah… so you’re amazing. Theres no way I could do that move! LOL! I need to keep working towards it!

    Reply
  7. Tracy @ Ascending Butterfly says

    October 28, 2015 at 6:45 am

    I need to look into InknBurn someone told me they have cute stuff with butterflies on it too! And we all know I am obsessed with Butterflies! 🙂

    Reply
  8. HilLesha says

    October 28, 2015 at 3:22 am

    It has been ages and ages since I’ve worn shorts, but those are really cute! Also, I’ll definitely have to try this workout sometime.

    Reply
  9. Nile says

    October 27, 2015 at 11:39 pm

    What a great suggestion for a workout. I usually go through all 17 kata 3 times each, and then do a series of kicks and other martial arts movements. It really can be a great workout. I do though need to do more pushups and crunches though. lol

    Reply
  10. aaronica (the crunchy mommy) says

    October 27, 2015 at 10:45 pm

    i love a good pyramid workout! those running man squats are the business!!!

    Reply
  11. Claudia Krusch says

    October 27, 2015 at 9:54 pm

    I think these moves are great! I love your outfits too!

    Reply
  12. CourtneyLynne says

    October 27, 2015 at 5:44 pm

    I keep telling myself I need to get back in the gym! November is the month… Hopefully 😉

    Reply
  13. Lynndee says

    October 27, 2015 at 4:31 pm

    20 of each? I think I can only do one of each. LOL. Thanks for the ideas though. I really need to start exercising. 🙂

    Reply
  14. Holly C. says

    October 27, 2015 at 2:44 pm

    I workout regularly and do these exercises. All great and easy to do anywhere, I would add the plank for an all around body toner 🙂

    Reply
  15. Rosey says

    October 27, 2015 at 2:12 pm

    Your workout gear is really cute. I’ve noted it before and thought that too. I’ve got a dr’s appt. tomorrow and if I get the okay, I can go back to light exercise at least (Emergency Hysterectomy messed up my exercie routine for awhile). Though I’m not buff like you (you go, girl!), I still miss working out a lot!

    Reply
  16. Sicorra@NotNowMomsBusy says

    October 27, 2015 at 1:37 pm

    Great work out plan! You look amazing too!

    Reply
  17. Tonya C says

    October 27, 2015 at 1:30 pm

    I love your shorts! And these moves are nice and easy. Love that I can workout simple and easy and still get results!

    Reply
  18. Ourfamilyworld says

    October 27, 2015 at 12:00 pm

    I think these moves are easier than the ones you featured in the past weeks. I love the shorts!

    Reply
  19. ricci says

    October 27, 2015 at 11:52 am

    If I was in better shape I would totally try this workout! However, I am bookmarking it for future use. I am slowing getting back into working out!

    Reply
    • Chanelle says

      October 27, 2015 at 1:28 pm

      That’s great! Keep up the good work! 🙂

      Reply
  20. Lily Kwan says

    October 27, 2015 at 10:53 am

    These exercises look very useful. Thanks for sharing!

    Reply
  21. Chubskulit Rose says

    October 27, 2015 at 10:32 am

    Just watching you do the running man squat makes me feel tired already lol. You look gorgeous!

    Reply
  22. Annemarie LeBlanc says

    October 27, 2015 at 3:56 am

    I have been seeing a lot of different exercises on this blog and I love how these work for you. You look so fit and healthy. You really inspire me to actually start loving myself more and getting fit.

    Reply
  23. Reichel says

    October 27, 2015 at 3:19 am

    Wow! You are an inspiration. I’ll have to try this out 🙂 My body could use a good kick the pants! lol

    Reply
  24. Shane Whittle says

    October 27, 2015 at 2:33 am

    OMG! Just seeing you do those routines… wow! How can I do all of those? Haha. Thanks for the motivation! By the way, your shorts is so cute. I’d love to have that as well 🙂

    Reply
  25. rika says

    October 27, 2015 at 12:33 am

    I need to push myself harder and be more active. I used to work as an aerobic instructor for 7 years.

    Reply
  26. Alecia @CSNY says

    October 27, 2015 at 12:00 am

    That looks like an incredible workout! You are in great shape

    Reply
  27. Kendra says

    October 26, 2015 at 11:34 pm

    Thanks for there motivation! Now I just need to get off my butt!

    Reply
  28. Miles L. says

    October 26, 2015 at 11:13 pm

    I think this is a pretty doable workout. This gets me motivated as I think it’s been a long while since I had a “real” workout. Thanks for the tips, Chanelle!

    Reply
  29. Amanda L says

    October 26, 2015 at 11:04 pm

    This looks like a fun workout I can actually do! Now I just need to get on it! Wanna roll me outa bed in the morning?

    Reply
  30. Clarissa says

    October 26, 2015 at 10:57 pm

    This is the perfect motivation for people like me, who find it almost impossible to workout!

    Reply
  31. Jeanette says

    October 26, 2015 at 7:39 pm

    You looks great in those shorts! You friend is right when you are sick you need to let your body heal. Stay home take a day off and get better then go out again!

    Reply
  32. Jennifer B says

    October 26, 2015 at 7:09 pm

    This looks like a great workout! I have got to try this out soon!

    Reply
  33. Bonnie @wemake7 says

    October 26, 2015 at 6:58 pm

    You look great! I wish I had your energy! These look like some great workouts.

    Reply
  34. Kelly Hutchinson says

    October 26, 2015 at 5:57 pm

    Those shorts are so darn cute on you! This workout looks like a toughie!

    Reply
  35. Betsy Rubendall Barnes says

    October 26, 2015 at 5:44 pm

    This workout looks really fun! I really love your shorts, they are so cute 🙂

    Reply
  36. K-Squared says

    October 26, 2015 at 4:22 pm

    Though I once was fit, I was teased by many of my peers growing up! The web site really enlightens the spirit by various exercises! Keep up the fitness exercise in that of the shorts with features that any athlete would appreciate, like sweat-wicking material and hidden pockets!

    Reply
  37. Shell Feis says

    October 26, 2015 at 4:16 pm

    Hey I can actually do all these moves! I like the idea of a pyramid workout, I love that it gets easier {well, smaller reps- by the end it won’t feel easy!} as it goes!

    Reply
    • Chanelle says

      October 26, 2015 at 5:38 pm

      The countdown totally makes it manageable!

      Reply
  38. Tiffany Cruz says

    October 26, 2015 at 2:37 pm

    Your shorts look great. They fit you really well. They almost look like denim shorts.

    Reply
  39. Shell says

    October 26, 2015 at 2:28 pm

    Great workout! The shorts are very cute.

    Reply
  40. Allison says

    October 26, 2015 at 2:28 pm

    I can’t wait to try this! I did a great core workout this morning and have slowly been picking up my running pace – baby steps!

    Reply
  41. maria @closetohome says

    October 26, 2015 at 2:06 pm

    so nice to have videos explaining the workout. Too often you have to guess by their descriptions. thanks

    Reply
  42. Austin says

    October 26, 2015 at 1:45 pm

    Over the past month I have lost 25 lbs using the bulletproof diet. (Coffee, butter, and coconut oil) adding an exercise routine like this would be killer. Btw you look great

    Reply
    • Chanelle says

      October 26, 2015 at 4:18 pm

      Thanks! How often do you drink the coffee?

      Reply
      • Austin says

        October 26, 2015 at 9:34 pm

        Every day I drink the coffee it keeps me full and focused for hours.

        Reply
  43. Nicky says

    October 26, 2015 at 1:42 pm

    I like the idea of a pyramid workout, simple and to the point. It’s a great way to get in shape and mix things up

    Reply
  44. lisa says

    October 26, 2015 at 1:02 pm

    This looks like a great workout! I love a good pyramid workout and those workout shorts are super cute!

    Reply
  45. Stacie @ Divine Lifestyle says

    October 26, 2015 at 1:00 pm

    I’m not admiring your shorts so much as I’m admiring your glutes! You are a real world example of what hard work can do for the human body. Thank you so much for sharing all of these workouts every week.

    Reply
  46. Robin (Masshole Mommy) says

    October 26, 2015 at 12:49 pm

    What a killer workout. I need to try some of those kick to get my thighs in shape!

    Reply
  47. Dana Rodriguez says

    October 26, 2015 at 12:40 pm

    Apparently it works because you look FAB!

    Reply
  48. Rana Durham says

    October 26, 2015 at 12:33 pm

    the pyramid looks like the exercises i need to do. i want a flat stomach like yours. you look amazinh thanks for sharing

    Reply
  49. Kay says

    October 26, 2015 at 12:06 pm

    Looks like the Pyramid is working for you! Good job.

    Reply
  50. vickie Couturier says

    October 26, 2015 at 7:53 am

    well you make it look easy and stay pretty too,,you look awesome

    Reply
  51. Natalie Brown says

    October 26, 2015 at 6:40 am

    This outfit is super cute! I have a chronic illness that reduces my ability to exercise in this way but I could do the moves slowly to stay limber and get in some indoor exercise. Thanks for the ideas!

    Reply
  52. Amanda Sakovitz says

    October 26, 2015 at 2:45 am

    The running man squat looks intense but Id love to try this workout.

    Reply
  53. Cheryl says

    October 25, 2015 at 1:59 pm

    That is quite a workout, but I have to stick with very low impact for congestive heart failure.

    Reply
  54. Alicia says

    October 25, 2015 at 1:17 pm

    This looks like a great workout! You look amazing in those shorts. Jealous over here! 🙂

    Reply
  55. Valerie Remy-Milora says

    October 24, 2015 at 10:10 pm

    That is an awesome workout and I cannot wait to give it a try! I love workouts that are simple and efficient, can be done anywhere and don’t require a ton of time. Perfect!

    Reply
  56. Lee says

    October 23, 2015 at 11:26 pm

    As always, you amaze me. Your body is perfection. I especially admire the one where you kick to the side and then to the front because I’ve had to do that before and I hate the kick to the front. I’m no Rockette.

    Lee

    Reply
  57. Ellen ThatChicMom says

    October 23, 2015 at 3:48 pm

    Ok I almost died watching you do those. I am going to attempt but can’t guarantee I will make it the whole way.

    Reply
  58. Patty says

    October 23, 2015 at 3:32 pm

    You look amazing in those shorts. For me they’d have to support a butt that is somewhere around my knees. It’s competing with my boobs for which will hang lower.

    Reply
  59. Farrah says

    October 21, 2015 at 8:11 pm

    I love that there are only 3 exercises to remember in this! 😛 Will try to start out my day with this tomorrow! :] Thanks for the workout idea!

    Reply
    • Chanelle says

      October 21, 2015 at 8:24 pm

      Yay! You’ll have to let me know how it goes!

      Reply
  60. Alissa Apel says

    October 21, 2015 at 4:30 pm

    You make exercising look like so much fun! I love the first one you showed.

    Reply
    • Chanelle says

      October 21, 2015 at 7:48 pm

      🙂 That one was fun to do. Almost enough to not seem like a workout!

      Reply

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