Pyramid Bonanza

by Nicole Maryse | Jun 26, 2017 | Members, Weighted Workouts, Workouts | 36 comments

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Let’s build those reps up. This workout is fast, efficient and you will do more reps than it seems. Each time you increase the amount of reps you will do. For instance you will do each more for 1 rep, then start back at the beginning and do each move for 2 reps. Once you reach 7 reps then you work your way back down. So good and it’s only 15 minutes of greatness.

What you will need:

Just your sexy self + weights, I use 12lbs but could maybe have done 15 lbs

Warm-Up:

Jump Rope + Squats with Arm Circles + Hamstring and Ab Stretch

Workout: Go through each move for 1 rep then start again and do for 2 reps working your way up to 7 reps then right back down to 6 and so on down to 1.

Round 1

Seesaw Press– Standing tall with your hips locked in and your abs are tight. Hold a weight in each hand and hammer press (your wrists should be facing each other) one weight straight up for a press. You will want your elbows forward here. Bring it back down and repeat on the other side. Both sides count as 1 rep. As you work your way back down bring your elbows out to the side and do wide elbow seesaw presses.
Modification: if you can’t shoulder press then just stick with curls here
Weighted Squat– Keep the weights up at your shoulders and do a regular squat. Keep your bum back and your knees behind your toes. If the weight gets too heavy to hold at your shoulders you can let them hang between your legs. Make sure they don’t pull your body forward; keep that back nice and straight. When you bring the weights back up for your seesaw press make sure you don’t whip your hips forward to get the weights up. You can use momentum with your arms but not your hips.

Round 2

Plank Jump Ins– Get into high plank and you are going to jump your feet in towards your hands trying to keep your bum as low as possible. Jump them back out into plank but don’t let your hips fall.
Modification: If you can’t jump then alternate walking your legs in toward your hands and back into plank. You can also come to standing and do squat jumps or pulses.
Pikes – Get into high plank position, keeping your shoulders over your hands the whole time. Lift your hips high up into the air keeping your shoulders as much over your wrists as possible. Keep your legs as straight as possible as well. You’ll be in a kind of down dog position. Bring yourself back into plank.
Modification: If you can’t be in plank then come on to your back and bring your legs straight up in the air. Contract your lower abs so your back flattens then loosen them. This is very similar to heels to the heaven but you don’t want your hips or legs to swing.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole

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36 Comments

Joelle LaRonde on June 26, 2017 at 5:42 am

Nice one Nicole!!
Reply
- Nicole on June 26, 2017 at 10:25 am
  
  High five Jo!
Kim Ruis on June 26, 2017 at 9:07 am

Those plank jump ins were intense! Great work out Nicole!
Reply
- Nicole on June 26, 2017 at 10:26 am
  
  I know I love them. Especially the slider version. :)
Becky McDougall on June 26, 2017 at 12:54 pm

Nice one, my arms were on fire!!! Thanks, Nicole ;)
Reply
- Nicole on June 28, 2017 at 7:48 am
  
  Love that feeling!!!
Ashley Gabel on June 26, 2017 at 2:36 pm

Awesome arm workout they are on fire. Thanks Nicole.
Reply
- Nicole on June 28, 2017 at 7:48 am
  
  Hello tank tops!!!
Rachel on June 26, 2017 at 5:10 pm

Good one!
Reply
- Nicole on June 28, 2017 at 7:49 am
  
  Well done Rachel!
Patricia C on June 26, 2017 at 7:28 pm

That was a great one. My everything felt it lol. Ty Nicole
Reply
- Nicole on June 28, 2017 at 7:50 am
  
  Haha Pat I love that! My everything hurt too :)
Katkersch83 on June 26, 2017 at 8:05 pm

Okay that was a great arm workout!
Reply
- Nicole on June 28, 2017 at 7:50 am
  
  You should feel super powerful lady!!
Lisa Zapfe on June 26, 2017 at 9:05 pm

that went by too fast!!! thank you!
Reply
- Nicole on June 28, 2017 at 7:51 am
  
  I know right! I love that style for that reason :)
Tracy Neziroski on June 26, 2017 at 9:45 pm

Good one Nicole!??
Reply
- Nicole on June 28, 2017 at 7:51 am
  
  Way to go Tracy!!
Amber Ashton on June 26, 2017 at 10:00 pm

Monday, done! Thanks Nicole.
Reply
- Nicole on June 28, 2017 at 7:52 am
  
  Way to start the week of strong!!
Nicole King on June 27, 2017 at 7:14 am

Got this one done yesterday! It was great. You don’t realize just how challenging the plank jump-ins and pokes are going to be until you are just about to reach the top of the pyramid and need to work your way back down.
Reply
- Nicole on June 28, 2017 at 7:52 am
  
  I know! Everything almost seems easy until you get to that point hehe
Kristin Goodwin on June 27, 2017 at 9:08 pm

Good one!
Reply
- Nicole on June 28, 2017 at 7:53 am
  
  Way to dominate!!
Kate Stock on June 27, 2017 at 9:32 pm

??
Reply
- Nicole on June 28, 2017 at 7:53 am
  
  *explosion *
Ashsavage on June 28, 2017 at 10:57 am

oh my shoulders lol
Reply
- Nicole on June 29, 2017 at 9:28 am
  
  Hopefully you don’t have any trouble lifting any cocktails – or Belle! – this weekend :)
Jodie Barfitt on June 29, 2017 at 2:42 pm

holy smokes this one really creaps up on you! Good one!
Reply
- Nicole on July 1, 2017 at 11:29 am
  
  Yes! Love it for that! Way to go Jods!
April Patch on July 2, 2017 at 6:40 pm

Missed your beautiful face! It’s been a little hiatus but I’m back getting sweaty as of today!
Reply
- Nicole Maryse on July 3, 2017 at 2:43 pm
  
  Yes love it! Welcome back rock star!
Angelika Henning on July 3, 2017 at 10:18 am

All done.
Reply
- Nicole Maryse on July 3, 2017 at 2:44 pm
  
  High Five Ang!
Kristina Bergeron on July 3, 2017 at 8:49 pm

fabulous!
Reply
- Nicole Maryse on July 4, 2017 at 3:44 pm
  
  Way to go!

Pyramid Bonanza

36 Comments

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