Total Body Pyramid Bench Workout

Total Body Pyramid Bench Workout with RitFit

Disclosure: While I was compensated to write this post and I received this bench in exchange for my review, all opinions, images, and workouts are my own. Gotta have the disclaimer here, but I only promote the products I love. Thank you for supporting the brands that support this blog!

Hi friends! It’s been a good long while since I’ve posted a workout here on the blog. I’m in the home stretch of finishing my Master’s degree (MPH) and have started a new job in which I’ll transition to full time in August when I graduate (!). That plus teaching classes has kept me QUITE busy! But today, I’m pumped to bring you a new workout with a new piece of equipment: the RitFit foldable adjustable workout bench. The bench is awesome and easily adjustable, like most workout benches you see at the gym or club (you just pull the pin out and lock it in place in a matter of seconds). But I think the thing that sets this one apart from the others is its ability to fold up and be stored. It’ll fit under your bed, in a closet, in your trunk even. So, it’s a great piece of home gym equipment, especially for small spaces!

But let’s get to the workout! This one follows a pyramid structure starting with 10 reps of every exercise going down to 1. I like the pyramid format for a quick and effective sweat sesh, and you can make it more of a HIIT workout with minimal rest periods. Ready to give it a try??

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Total Body Pyramid Bench Workout

What You’ll Need: The RitFit adjustable bench (or another sturdy workout bench that can adjust), and a medium dumbbell or kettlebell (optional).
What You’ll Do:
Aways warm up before beginning any workout. After your warm up, start with 10 reps of every exercise. After 10, move down to 9 reps. Keep going down to 1 rep each. Aim for minimal rest. (View a video of the exercises on RitFit’s Instagram.) Fun challenge: time yourself and see how long it takes you to complete the pyramid. Try again in a week or two and see if you can beat your time!

- Start with the bench seat and back flat -

Elevated Push Ups - start with your feet on top of the bench and hands on the ground in a pike position. Keep a neutral spine, look back at the bench, and lower yourself down, bringing the crown of your head toward the floor. Push back up through your shoulders. Trainer Tip: you should feel this one more in the tops of your shoulders rather than your chest.

Bench Hop Overs - place your hands on the seat of the bench with your body off to one side. From here, hop over the bench back and forth, bringing your heels up to your glutes.

Side Plank Adductor Lifts (each side) - get into a side plank position on your forearm. Place the inside of your top foot on the bench, other leg resting on the ground. From here, engage your abs and press through your top foot engaging your inner thigh as you lift your bottom leg to meet the bench. Do # of reps on each side.

- Adjust the back of the bench to an upright position, 2 clicks up from neutral -

Reverse Hyperextensions - trust me, this bench is sturdy and stable enough to support you here! Place your hips over the top of the bench back (shown), hold onto the seat, and lower your legs down. From here, lift your legs and drive your heels upward, squeezing your glutes and hamstrings.

- Adjust the bench back down to neutral -

Feet-Elevated Burpees - these are tough, but SO fun! I find it easier to start with your feet on the bench in a plank. Then jump your feet off to meet your hands, and jump up, exploding through the legs. Just like a burpee, place your hands back down and jump your feet back on top of the bench.

- Lower the bench back to a decline position (all the way down) and raise the seat up all the way -

Declined Sit Ups - weight is optional here. I’m using a 10lb kettlebell, but feel free to add more weight, use a dumbbell, or just your body weight. If using a weight, keep it by your chest. Lie down on the bench and hook your feet under the foot hold. Engage your abs and lift your back off the bench to a seated position, and then lower back down.

Whew! How’d it go? I hope your whole body is thanking you! Now fold up and store that bench away, but not too far - I challenge you to try this workout again and see if you can get it done in a shorter amount of time!

Readers chat with me! Do you use a bench in your workouts? What are your favorite bench exercises? Have you ever done a pyramid workout before? If so, how do you like them? If not, do you think you’ll try this one out?

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Strength + Cardio Total Body Circuit Workout (no equipment!)

Strength + Cardio Total Body Circuit Workout | In Fitness and In Health

I'm really excited about sharing today's workout with you because this is a format I've been teaching for a while now at Life Time Athletic, and I LOVE it!  At Life Time, the class is called C9 Challenge, and we typically use dumbbells and resistance bands for equipment.  Today's workout is all bodyweight though, so it's PERFECT for those of you going on vacation who are in need of a killer sweat sesh with no equipment!

I love this format because it's over and done in about 45 minutes (with a warm up and cool down), and it goes by SO quickly!  The format goes as follows: 3 blocks of exercises, and in each block there are 3 moves targeting the upper body, lower body, and abs, all done for 1 minute each and repeated 3 times through.  So it's a 3x3x3 workout, if you will.  Each block ends with 1 minute of a cardio move before you go onto the next block.  You ready to bring the heat??  Let's get going!

Strength + Cardio Total Body Circuit Workout | In Fitness and In Health

Strength + Cardio Total Body Circuit Workout

What You'll Need: just a mat, a timer, and yourself!  And maybe a water bottle and sweat towel. ;)
What You'll Do: time each exercise for 1 minute, completing each circuit 3 times through.  After each circuit, complete the cardio move for that circuit (shown below) for 1 minute.  After the cardio burst, rest for 1 minute before moving onto the next circuit.

CIRCUIT 1 (x 3)

Regular Push Up to Pike Push Up - start in a regular push up position and do 1 push up (shown).  Then walk your hands back toward your feet so your body forms a V (shown).  Look back at your feet and do 1 pike push up, bringing the crown of your head to the floor.  Walk your hands back out to a regular push up position and do another regular push up concentrating on lowering your chest to the floor and keeping your entire body straight.

Curtsey Lunge to Step Back Lunge (alternate legs each round; last round = 30/30) - start with your left foot planted on the floor, and bring your right leg behind and back to the left in a curtsey lunge.  From here, staying low in the transition, bring both feet together and then step back in a regular lunge on the same leg (i.e. right leg steps back).  Keep that pattern going for the full minute.  Switch legs for the second minute, and the last minute do each side for 30 seconds.

10 Knee Presses + 10-second Hold - start in a supine position with your knees bent at a 90˚ angle, knees in line with hips (as shown).  Lift your upper back off the mat slightly, and press your hands into your knees and knees back into your hands to engage your abs.  Press and release 10 times, making sure to really engage your abs with each press.  After 10 presses, hold the press in for 10 seconds.  Keep that pattern going for the full minute.

- repeat circuit 1 two more times -

Circuit 1 Cardio: high low jabs (shown below) - start in a low squat facing one side and punch out to the side in a jab.  Propel yourself up in a high jump and as you rise, jab again.  Land back down in that squat and jab, and then jump up again and jab.  Do each side for 30 seconds, focusing on hard punches and recruiting your quads & glutes for the jumps.

high low jabs

CIRCUIT 2 (x 3)

Swimmer Pulls - start lying down on your stomach in a Superman position with legs and arms raised.  From here, extend both arms out straight (as shown), and then pull them back slowly so your shoulder blades come together.  Squeeze your back here for a second, then release back to starting position with arms out straight.  Keep the pulls and squeezes going for the full minute.

Lunge + Kick Sequence (alternate sides each round; last round = 30/30) - start standing and step forward with your right leg into a forward lunge (shown).  Get as low as you can.  Push yourself back up to standing and immediately do 1 front kick on the right leg (shown).  Then step out to the right into side lunge (shown).  Push yourself back up and immediately kick that leg out into a side kick (shown).  Now step your right foot back into a backward lunge (shown), push back up, and do 1 back kick on the right (shown).  Keep the pattern going on the right leg for the full minute, then switch to the left for second round and do each side for 30 seconds in the last round.

Birddog Plank + Crunch (30/30) - start in a high plank extending your right arm and left leg out straight in birddog position (shown).  Hold this position for 2 seconds, actively engaging your abs.  From here, bring your elbow and knee in to meet in the middle, exhaling and bracing your abs at tight as possible.  Extend back out without letting the right hand and left foot to touch the ground.  Hold the plank for another 2 seconds, then bring your elbow and knee in together.  Keep the motion going for 30 seconds on one side, then switch for the next 30.  Take it slow!

- repeat circuit 2 two more times -

Circuit 2 Cardio: Up & Over Jump Lunges (shown below) - start in a low lunge on one side, reaching your hands toward the ground (as shown).  From here, push off your legs to get height in the jump, and reach up and over to the other side, landing in a lunge on your other leg (shown).  Keep alternating jumps side to side for 1 minute, focusing on loading the jump, then exploding upwards. 

alternating jump lunges

CIRCUIT 3 (x 3)

Tricep Dip Toe Reach - start with your feet and hands flat on the ground, butt raised slightly off your mat (shown).  Bend your elbows to lower yourself down so your butt touches the mat.  Push back up to starting position, and extend one arm and the opposite leg to meet in the middle, reaching for your toes (shown).  Go back down in a tricep dip, and as you come up, extend the other arm and leg up.  Keep that pattern going for the full minute.

Single Leg Glute Bridge - start supine with one leg raised in the air, the other foot flat on your mat, arms by your sides.  Pushing through your heel, raise your hips up as high as you can, lifting your butt off your mat, and squeeze your glutes at the top.  Lower back down to starting position.  I'll give you the option here of either doing each side for 30 seconds, or staying on one side for the full minute, then switching for round 2, and 30/30 in round 3.  Up to you!

Toe Reach to Leg Lower - staying in that supine position, raise your legs up straight, bottoms of your feet toward the ceiling, arms extended straight upwards as shown.  From here, reach for your toes lifting your upper back and shoulder blades off your mat as much as possible.  Lower yourself back down slowly, and while keeping your arms extended upwards, lower your legs toward the floor (but don't let your feet touch the ground!).  Raise them back up to start, and reach for your toes again.  Keep that pattern going for each minute.  Feel those abs!

- repeat circuit 3 two more times -

Circuit 3 Cardio: Side to Side Burpees (shown below) - start on one side of your mat and do 1 full burpee.  When you come back up to jump, simply hop over the mat and land on the other side.  Do 1 full burpee here, and hop back over to the other side.  Keep 'em going as quick as you can for the full minute.

side to side burpees

Woo baby!  How'd that workout go for you??  Are you feelin' the burn?  I love this circuit format because it really pushes you, and that cardio burst at the end is always a killer.  I hope you enjoyed the workout today, and if you haven't yet entered the GIVEAWAY from yesterday's post, make sure you do it before midnight tonight!! 

Wear It To Heart Leggings

Wearing: Teal Adder leggings & Mahalo bra c/o Wear It To Heart; Lululemon tank; New Balance sneakers

Readers: chat with me!  Do you add bodyweight workouts to your fitness regimen during the week?  How often do you work out at home or on the go and need a no equipment workout to bring with you?  How was your weekend?

10-Minute Do Anywhere Ab Workout

10-Minute Do Anywhere Ab Workout

Today I'm bringing you a killer ab workout that I'm really excited to share.  Everyone is all about the abs now that summer is (almost) in full swing, and I tried this one at the gym the other day - whoa.  My abs were on. fire. halfway through the first round!  I ended up having to take a break before round 2 because my abs couldn't take it.  And I have to say, they're pretty sore right now.  I'm excited about this one not just for that reason, but it's a workout that you can take with you anywhere.  Do it in your room, hotel, in your backyard, garage, or obviously at the gym... wherever you are, this ab workout is too! 

So let this be motivation for you to try it out, and save it to that Pinterest board for later, too!  (And if you're really into do-anywhere ab workouts, this one is a killer too!)  Ready to feel the burn?  Let's get to it!

10-Minute Do Anywhere Ab Workout | In Fitness and In Health

10-Minute Do Anywhere Ab Workout

What You'll Need: nothing!  Hah!  Though I'd recommend an exercise mat if you're working on a hard surface.
What You'll Do: every move is done for 1 minute (in some cases, 30 seconds each side).  Easy enough - just work your way through the exercises twice, trying to rest as little as possible.  And don't be fooled by the short timeframe... this will get your abs fired up in no time!

V-Up to Push Up - start lying face up on your mat, arms extended overhead.  From here, V up, keeping your legs and spine straight (don't round your back!).  Go back down and roll over onto your stomach, placing your arms close by your ribs, ready for a push up.  Then, push yourself up off the ground.  Go back down, and roll back over to perform another V up.  Keep alternating in this fashion for 1 minute.  Trainer Tips: the keys to this move are: a) to keep your spine straight when you V up (engage those abs HARD), and b) lift your WHOLE body up at ONE time when pushing up off the ground.  Don't "roll" up from chest to toes, but rather lift yourself as if you are a rod that cannot bend, and think of sucking your belly button in toward your spine as you lift.

Knee Trace Planks (30s/30s) - this move you'll do for 30 seconds on one side, then switch for 30 seconds on the other (1 minute on a single side is BRU-TAL!).  Start in a high plank position, bringing one knee to meet the same side elbow.  From here, trace your knee up along your arm to your armpit, rounding your upper back and tucking your chin to your chest.  Then lower your knee down to your wrist.  Keep tracing up and down for the full 30 seconds each side, trying to keep your knee in contact with your elbow the whole time.  Trainer Tip: if high plank is too challenging, drop down to a knee on that stationary leg.

Up & Over Crunches - oooo, you'll feel the burn during these ones!  Start in a seated position, legs out straight and upper body leaning back with forearms on the floor.  From here, bring your legs "up and over" to the other side, lifting your upper body up to meet your thighs in the middle.  Try to keep your feet elevated off the floor at the bottom.  Trainer Tip: if keeping your legs straight is too much for the full minute, or if it's causing you lower back pain, bend your knees in to your chest instead of keeping them straight.

Thread the Needle (30s/30s) - another one that you'll do for 30 seconds per side.  Start in a side plank on your forearm with the opposite arm extended toward the ceiling (shown).  From here, lift your hips up and press your forearm into the ground while reaching your other arm underneath and through towards your ribs (shown; think of it like a side pike position).  Do this for 30 seconds each side.

Leaning Oblique Twists (30s/30s) - last one you'll do for 30/30.  It's easier to explain this one in terms of sides, so start in a kneeling position on your right leg, with your left leg out straight to the side, and left hand tucked behind your head (shown).  From here, lean to your right, engaging your obliques, creating a straight line from head to foot (shown).  Now twist your torso so your top elbow is pointed toward the floor (shown), trying to maintain work in that same plane as much as possible (i.e. keep your weight still, don't lean forward).  Reverse the entire move so you are back upright, pausing for a second in each position.  Trainer Tip: if you're doing these on a hard surface, I recommend folding over your mat so you get double the cushion.  This one can be hard on the knees.

HYLETE Apparel for the Modern Athlete + 40% DISCOUNT!

I got the chance to partner with HYLETE in outfitting today's workout.  I'm excited to introduce this brand to you because, well, I'm really liking their leggings so far, and I think they have something unique going for them.  They're an online-exclusive brand, meaning that HYLETE doesn't sell their products in retail stores, but rather only offers them on their website, and as such, can offer better pricing and exclusive discounts rather than retail markups normally seen.

Hylete tank and Invex crops

The leggings I'm wearing are the Invex II Crop in black/gunmetal (also offered in black/teal, black/gray, and plum/gray).  They're slightly compressive, and hug the hips nicely, and the contouring stitching on the sides is very figure-flattering.  They also promote these crops as being adjustable in the waist, meaning the waistband is designed to roll down if you want them lower on your hips.  For me, they hit just below my belly button, so rolling them down would be a little TOO low in my opinion. ;)  They stayed put during this workout, too, so no worries about them sliding down and having to readjust them mid-workout (don't you hate that?!).  I chose black because it's more versatile with what tops I have in my activewear collection, but I'm eyeing the black/teal ones, too! 

Hylete tank and Invex crops

As a special treat for blog readers, you guys are getting 40% off your HYLETE purchase using code HM4612 at check out!  Super stoked to share this with you because they have some other cute legging options (like these adjustable-length Nimbus Caprites) and tops (eyeing this tank, and this jacket).  Go get yourself some new activewear! :)

Readers: chat with me!  What new ab workouts are you trying?  Any new moves out there that you like?  How has your week been?  Anyone have any fun, active plans for the weekend/month/summer?

All HYLETE apparel links are affiliate.  Thank you for supporting the brands that support this blog!