Feel the Pulse
Print Workout Here
Pulsing may not be the sweatiest exercise you could do, but man is it one of the ‘burniest’. Damn this one works, and you’ll feel your heart pulsing too! Today this workout with the warm-up and cool down will take 35 minutes of your time. Let’s do this!
What you will need:
- Nothing!
Warm-Up:
- A couple minutes of jump rope – which you can also simulate!
Workout: Today we are doing a drop set workout moving from 20 reps to 2 reps for each exercise. You drop each set like this: 20 reps, 18 reps, 16 reps, etc.
- 3 pulse squat + jump – With your feet just a little further than hip distance apart, keep your back nice and flat, your shoulder blades retracted, and your core in while you drop your butt and complete 3 squat pulses followed by a big squat jump!
Modification: If you want to skip the jumps or need a break, you can complete a full squat after each 3 pulses instead. - 3 pulse lunge + switch jump– Similar style as above but in a lunge position, complete 3 pulses (mostly focusing on the back leg pulsing) followed by a jump.
Modification: Do the same thing but walk switch which leg you have in front. - Tempo alternating plank walks – In a high plank position, you’re going to alternate walking your feet up beside your hand and then hold it there for 3 seconds to stretch your hips but also contract your abs. Switch sides on count 4.
Modification: If your form is failing or your wrists are getting sore, you can do the same thing on your knees. - Alternating pulsing side planks – In a side plank position pulse your hips up towards the ceiling as high as you can to really contract your side ab. After this you’re going to move into a low plank, and then switch to the next side, all without dropping down to your knees.
Modification: If you need some support feel free to do this on your knees as well. Demo in video
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
I don’t know what you’re talking about. Sweaty mess! I feel fabulous!
Haha amazing! Happy Friday!
Feeling great
Perfect way to start your weekend!
I’m dripping sweat!!! I love pyramid workouts! Thank you!
Meeeee tooooo! Not many people do so I’m happy to hear we’re on the same page with the pyramids. Enjoy your day!
Dripping sweat. Love drop sets. Happy Saturday
Right back at you Pat!
I’m sweating buckets too! That was great. Thanks!
You’re more than welcome! Enjoy your day Kendra ☺
Got a Saturday sweat on :)
And hopefuy more from the workout than the weather haha. Nice work Jen!
Yeah. I am dripping sweat and heart is still pumping! Could be partly because it’s 31 degrees outside but in my basement it’s cool and I am dripping!
It was hot but if you’re basement is cool I say it was due to some hard work!
Whoa. Done!!
Boom 💪
Done.
💪
Sweated like crazy!!!
Sweated like crazy!!!
Nice! You’re awesome Lisa!
Month 9 done! I think this was my sweater yet!
That’s what I like to hear! Can’t wait to see your write up!
I didn’t get time for this one. I was in a soccer tournament and played 5 games on the weekend…. I hope it makes up for it;) I will get to this one sometime in June.
Ummm…yes that makes up for it and then some! What a beauty weekend for a tournament! I’ll be waiting for your comment on this one Andrea!
Finished to the end of 13 but didn’t have time for rest
That’s OK! I’m just so impressed you’re still at it Ash. Keep up the good work!
done!
👍👍👍
ummmm that was super sweaty haha so much for that disclaimer above ;) loved this one!
He he awesomeness!
better late than never, sweaty!
Amazing! Good for you
Absolutely! Love it!
a real sweater for me…wow…1st w/o this week 2nd tomorrow..will make up next week with 4
Nice work Kim!!! Thanks for commenting.