And, at long last, I actually had someone other than Ryan photograph me doing the exercises for you guys to make this one super easy to follow… Bless the talented Stacey Lanier because she made our little photo session at Burn Boot Camp an absolute blast which is saying something since I typically feel incredibly awkward in front of the camera.
Although I did this workout at Burn Boot Camp, you can do this in your living room or wherever you are!
The format of today’s workout follows a decreasing repetitions pyramid format where you will complete ten reps of each exercise, followed by nine reps, eight reps, seven reps… all the way down to one.
It’s a total body scorcher that should leave you dripping in sweat. It’s also the perfect workout to keep in your back pocket for a summertime travel workout or a living room workout you can complete on days when you cannot make it to the gym or do not have access to any fitness equipment.
All you really need for this one is a pair of sneakers!
I’m wearing Nike Free Transform Flyknit sneakers that I recently received to test out as part of Nike’s 30 Day Challenge. The challenge allows you to try out a pair of shoes from the Nike Free line for 30 days to give yourself time to wear the shoes and decide whether they are the perfect fit for you or not. (Nike allows customers to return their Nike Free shoes within 30 days of purchase for a full refund if they are not right for you.)
I actually first received a pair of gray Nike Flyknit sneakers from my parents for Christmas (you may remember them popping up in a subsequent Things I’m Loving Friday post) and they quickly became my go-to gym shoe of choice for almost all of my workouts.
The Nike Free Transform Flyknit is an incredibly lightweight shoe that fits almost like a compression sock with a flexible sole, allowing me to move, jump and run without feeling like my shoes are restrictive in any way. There’s a reason I asked for another pair of Flyknits for my birthday (I had an irrational fear that Nike would discontinue them or something and I’d be super bummed!) and I love the way the shoe hugs my foot in a way that feels natural.
Now for the workout!!!
10 to 1 Bodyweight Workout
This workout incorporates total body plyometric exercises that will spike your heart rate. No built-in breaks are added, so please be sure to listen to your body, rest and hydrate as needed as you progress from one exercise to the next.
There are actually multiple ways you can work through this workout, the first being the most obvious where you move from one exercise to the next, on down the line. I actually prefer to perform the exercises in a superset of two before moving onto the next set of two. For some reason this makes me feel like I’m chipping away at the workout and can check one exercise off my list!
To perform the workout this way, you’d complete 10 reps of mountain climbers followed by 10 reps of touchdowns. Then return to the mountain climbers and complete 9 reps, followed by 9 reps of touchdowns and so on until you get to one rep. Then move onto supersetting shoulder taps with squat jumps, etc.
Get creative with this workout and have fun with it! If you decide to give it a shot, please let me know how it goes!
Exercise Descriptions
Mountain Climbers: Begin in a high plank, with your weight supported by your hands and toes and your core engaged. Bring one knee in toward your chest with toes just off the ground. Return to high plank position and quickly switch legs, bringing the opposite knee in toward your chest. Quickly switch legs back and forth.
Touchdowns: Stand with feet shoulder-width apart, toes pointing forward and arms at your sides. Jump into a squat position and touch the ground with your left hand before jumping back into the starting position. Jump into a squat position again, this time touching the ground with your right hand.
Shoulder Taps: Begin in a high plank position with your wrists under your shoulders and feet hip-width apart. Touch your left shoulder with your right hand and return to high plank position. Touch your right shoulder with your left hand and return to high plank position.
Squat Jumps: Begin with your feet shoulder-width apart, arms hanging at your sides. Squat down until your knees are bent about 90 degrees and immediately swing your arms up overhead while simultaneously engaging your core and jumping as high as you can. When you land, take care to gently bend your knees and lower your body into the squat position.
Speed Skaters: Begin in a small squat position and jump sideways to the right, landing on your right leg with your left leg behind your body and behind your right ankle. Reverse directions and jump to the left with your right leg behind your body and behind your left ankle.
Push Ups: Begin in a plank position with hands under and slightly outside of your shoulders. Bracing your core, lower your body until chest nearly touches the floor. Push up to return body to starting position.
Plank Jacks: Begin in a plank position, with your shoulders over your wrists, your core braced and your feet together. Jump your feet out wide and then back again while upper body remains in place.
Cricket Climbers: Begin in a high plank, with your weight supported by your hands and toes and your core engaged. Bring right knee in toward your chest, across the body toward the left shoulder, with toes just off the ground. Return to high plank position and quickly switch legs, bringing the left knee in toward your chest, across the body toward the right shoulder. Quickly switch legs back and forth.
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Details:
Apparel: Nike Get Fit Tank // Nike Pro Indy Sports Bra // Nike High-Waisted Sculpt Capris // Nike Free Transform Flyknit (c/o Nike)
Photos: Stacey Lanier Photography
Location: Burn Boot Camp
This blog post is sponsored by Nike. Thank you very much for your continued support. I truly appreciate it and hope you enjoy the workout!
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Just finished this workout. Definitely worked some sweat up. Thanks so much for posting it! I’m going to add it for a pre-workout to cycle classes 🙂
I am really excited to see this. I commented to myself that this looks just like a Burn Bootcamp routine and then noticed the backgroound? I am just finishing a punch card for BBC, but just can’t swing the expense of
of a contract. These exercises are so doable at home and I already know they make a difference for my body!! Thank you!!??
How long did it take to complete?
Ah love this post! Also I know what you mean about feeling awkward in front of a camera but I think you look strong and confident!
Hey, Julie it really is an amazing workout!
It really gets my blood pumping 🙂
Just did this finally. Kicked my butt in such a good way! Thank you!!
I found this workout on Pinterest, just one question what do you consider to one rep?
Just finished this workout! Was a great break during work AND I’m glad I can be sweaty and wear workout clothes at work bc this made me sweat! Loved it!
Just tired this workout for the first time and loved it! But, boy, is it intense! Thanks for the ideas 🙂 Love your blog!
Just found this workout on Pinterest, it’s so good! As a mom still trying to loose that baby weight, I can’t get enough of these workouts!