Pyramid Abs and Bum
Print Workout Here
Don’t let this deceive you, there is a lot of sexy shoulders going on in this bad boy and way more sweat than I thought! I felt crazy powerful at the end and I hope you do too. This will only take 16 minutes of sweaty time!
What you will need:
- Just yo’ sexy self, and Ugi and 1 heavy weight, I used 15lbs and I was nicely challenged
Warm-Up:
- 3 minute jump rope – I did the last 1 minute skipping backwards
Workout: 50/10 2x through
- Pendulum Legs with Ugi – Bring your knees down to the Ugi and place your hands in front of your knees so you’re in a really compact table top. Bring one leg out to the side, then as you bring it back to the ball quickly swing your other leg out to the side. Make sure one knee is always touching the ball. Be sure to keep your back straight, bum pushed back and your head up so your back doesn’t curl. Do this as fast as you can.
Modification: You can use any piece of furniture really instead of the Ugi. Also, if this is hard on your back, wrists, knees etc come up to standing get low in your legs and do the same movement with your legs swinging them back and forth as fast as you can. - Renegade Plank Rows – Right Side – Grab your heavy weight and get into high plank with the weight in your right hand. I spread my legs pretty wide here as it’s easier on my back. You are now going to bring the weight up to your hip and turn so your shoulders are opening up so that you are facing the direction you are rowing and you are also working your obliques. Be sure to pinch your shoulder blades together so you really work that upper back. Also ensure that your stabilizing hand is right under your shoulder.
Modification: You can also do this from your knees and follow the same directions as above. If from your knees is too easy but toes is too hard extend the same leg as the arm you’re working out straight behind you. - Donkey Kicks on Ugi – Right Side– Grab the Ugi and get into table top with your elbows on the Ugi, this challenges your abs much more. Bring your right leg up bending it 90 degrees and pulse here. Make sure your pulsing leg doesn’t come below hip height, keep it nice and high. You can also do this from high plank on your hands if you don’t have an ugi. If you want to make it more challenging you can do this from your toes. It works your abs more but I really wanted to focus on working my butt for back strength. Don’t do this from your elbows with no Ugi or something to keep you more elevated (like a bosu), it’s can be too much pressure for your back.
- Earthquake Abs – Sitting on your bum lean back keeping your back nice and straight and chest forward. Bring your arms out straight in front of you, don’t hold your hands together. You shouldn’t feel this in your lower back, if you do, bend one knee 90 degrees and switch your bent leg each set. Want to make it harder? Start moving those arms around!
- Donkey Kicks on Ugi – Left Side– same as before just other side
- Renegade Plank Rows – Left Side – same as before just other side
- Pendulum Legs with Ugi – Same as the first move
- BONUS MOVE! Do 1 minute of burpees when you finish this – Why? Why not?!
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Done! Dead, but done! Lol
Atta girl!!
Done! Happy Monday:)
Great start to your week Jillian!
Done wow that was a sweaty one. Those side renegades were tough. Ty Nicole.
Nice work Pat!!
Today was one of those days that I really wanted to just skip my workout. I wasn’t in the mood. It is on days like these that I know I need the sweat sesh the most, and I am glad I decided to push through it and get ‘er done because you know what… I feel that much better for it now. :)
Yes girl! You’re so right. They days you don’t feel like it is just a mind fuck and it’s just testing you. I’m pumped you didn’t succumb to that little devil on your shoulder and your powered it out. Well done girl!
Done!
Nice work!
Definitely had to do everything modified and did high knees instead of burpees since I woke up crippled this am and figured not to go too hard since medication is covering the pain right now, but still got my heart rate up and a little sweat going!!!
Nice job girl! Modifications are totally fine and the high knees are a great sub for burpees. I hope you back lets up today.
Done! Great start to the week
Totally! Nice job girl!
Happy Monday!
Great week starter girl!
Did a 4km run for a warm up and then finished off with this! Those pendulum legs were definitely tough since my legs were exhausted. Sweaty Monday! : )
I bet! Great work lady!
After a super long hiatus, I’m back and sweating my ass off. Thanks, Nicole!
Welcome back Nicky!! Glad I could help kick start it for ya :)
That was great! Thank you!
Killed it Patricia!
Supposed to a rest day but I thought what the heck it is short. Not my best or strongest workout even though I completed it so the goal is to repeat tomorrow with more effort and strength! I can’t cross it off without giving it my best!
We all have our off days and that’s ok. Be sure to let me know how it goes today!
That kicked my ass!
Mission: Accomplished!
killer! loved it.
Boom!
Good one Nicole! I’m sweaty now!!
Thanks, jill
Love it Jilly Bean!!
Done. Thanks Nicole
Well done Ash!
Done! Great way to start the day!
I’ll say!! Nicely done!
Done
Nailed it!
Done and it felt great
Unreal!
quick and efficient
Killed it girl!
Loved it. Thanks!
Nice Work Stef!
Did this, got a long walk in with lots of lunges and felt pretty awesome. Thanks!!
Unreal lady!!
All done!
Boom!
Had to take a rest day yesterday. I should have Monday when I did this the first time. Anyway all rested and brought my A game for it tonight!
I’m not even surprised! I love that you came back to it to give it all you had :)
Did this today, need to catch up after taking a few days off!
No worries lady – sometimes we need the days off. You’re back at it now and dominating!
All done
Boom!
Tough workout after almost a week off. Started supply teaching this week, Isla in daycare for first time and planning hubby’s Amazing Race 40th birthday party this coming weekend… might not be getting my workouts in – though I need them! That was a big challenge and feel great now.
Amazing Jackie! You have a lot of stuff coming up that’s for sure but be sure to take some you time, even if you can only get 10 minutes in. It will help you feel less stressed and extra motivated and energized :) You got this!
Did this one today beacuse I was short on time…. and I haven’t worked out in a while lol. Great start to the week!
Hey – you got it in and you got sweaty! Love it Cat! Back on the wagon and going hard! Stay with it girl :)