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!
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
- 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
- Beginner variation: do the pushups from your knees or by placing hands on an elevated surface.
Exercise 3: 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!
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!
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!)
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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Peachy @ The Peach Kitchen says
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.
ashleigh says
What an amazing workout! That is a great way to burn calories, wish my endurance was up for that.
Digna says
What a great workout! This surely would wear me out!
Shannon Gurnee says
That is so awesome that you are a mom and daughter blog team! I love all the posts you put up!
Shaney Vijendranath says
Look at those legs. 😛 Haha you really inspire me. Soon I will be there too, give me couple more months.
Erin says
Yeah… so you’re amazing. Theres no way I could do that move! LOL! I need to keep working towards it!
Tracy @ Ascending Butterfly says
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! 🙂
HilLesha says
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.
Nile says
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
aaronica (the crunchy mommy) says
i love a good pyramid workout! those running man squats are the business!!!
Claudia Krusch says
I think these moves are great! I love your outfits too!
CourtneyLynne says
I keep telling myself I need to get back in the gym! November is the month… Hopefully 😉
Lynndee says
20 of each? I think I can only do one of each. LOL. Thanks for the ideas though. I really need to start exercising. 🙂
Holly C. says
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 🙂
Rosey says
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!
[email protected] says
Great work out plan! You look amazing too!
Tonya C says
I love your shorts! And these moves are nice and easy. Love that I can workout simple and easy and still get results!
Ourfamilyworld says
I think these moves are easier than the ones you featured in the past weeks. I love the shorts!
ricci says
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!
Chanelle says
That’s great! Keep up the good work! 🙂
Lily Kwan says
These exercises look very useful. Thanks for sharing!
Chubskulit Rose says
Just watching you do the running man squat makes me feel tired already lol. You look gorgeous!
Annemarie LeBlanc says
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.
Reichel says
Wow! You are an inspiration. I’ll have to try this out 🙂 My body could use a good kick the pants! lol
Shane Whittle says
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 🙂
rika says
I need to push myself harder and be more active. I used to work as an aerobic instructor for 7 years.
Alecia @CSNY says
That looks like an incredible workout! You are in great shape
Kendra says
Thanks for there motivation! Now I just need to get off my butt!
Miles L. says
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!
Amanda L says
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?
Clarissa says
This is the perfect motivation for people like me, who find it almost impossible to workout!
Jeanette says
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!
Jennifer B says
This looks like a great workout! I have got to try this out soon!
Bonnie @wemake7 says
You look great! I wish I had your energy! These look like some great workouts.
Kelly Hutchinson says
Those shorts are so darn cute on you! This workout looks like a toughie!
Betsy Rubendall Barnes says
This workout looks really fun! I really love your shorts, they are so cute 🙂
K-Squared says
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!
Shell Feis says
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!
Chanelle says
The countdown totally makes it manageable!
Tiffany Cruz says
Your shorts look great. They fit you really well. They almost look like denim shorts.
Shell says
Great workout! The shorts are very cute.
Allison says
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!
maria @closetohome says
so nice to have videos explaining the workout. Too often you have to guess by their descriptions. thanks
Austin says
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
Chanelle says
Thanks! How often do you drink the coffee?
Austin says
Every day I drink the coffee it keeps me full and focused for hours.
Nicky says
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
lisa says
This looks like a great workout! I love a good pyramid workout and those workout shorts are super cute!
Stacie @ Divine Lifestyle says
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.
Robin (Masshole Mommy) says
What a killer workout. I need to try some of those kick to get my thighs in shape!
Dana Rodriguez says
Apparently it works because you look FAB!
Rana Durham says
the pyramid looks like the exercises i need to do. i want a flat stomach like yours. you look amazinh thanks for sharing
Kay says
Looks like the Pyramid is working for you! Good job.
vickie Couturier says
well you make it look easy and stay pretty too,,you look awesome
Natalie Brown says
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!
Amanda Sakovitz says
The running man squat looks intense but Id love to try this workout.
Cheryl says
That is quite a workout, but I have to stick with very low impact for congestive heart failure.
Alicia says
This looks like a great workout! You look amazing in those shorts. Jealous over here! 🙂
Valerie Remy-Milora says
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!
Lee says
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
Ellen ThatChicMom says
Ok I almost died watching you do those. I am going to attempt but can’t guarantee I will make it the whole way.
Patty says
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.
Farrah says
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!
Chanelle says
Yay! You’ll have to let me know how it goes!
Alissa Apel says
You make exercising look like so much fun! I love the first one you showed.
Chanelle says
🙂 That one was fun to do. Almost enough to not seem like a workout!