This week’s WOW is a pyramid workout!

Complete 10 reps of each exercise, one after the other. Then start back at the top, but this time complete 9 reps of each exercise. Then 8 reps, 7 reps, etc. until you get to 1 rep of each. 



10 Double hop squat

10 Burpee

10 Speed skater

10 Tricep dip

10 Plank jack push up

10 Superman

9 Double hop squat

9 Burpee

9 Speed skater

9 Tricep dip

9 Plank jack push up

9 Superman



Exercise Guide / How To

Double hop squat: Hop in place two times with feet together. Then jump feet wide and send your hips back and bend the knees like you’re sitting in a chair. Keep your core engaged and chest lifted, then drive through the heels to activate your glutes, jumping feet back together. Repeat movement.

Burpee: Stand with feet shoulder width apart. Lower your body into a squat position, and place your hands on the floor in front of you. Kick your feet back so you are in high plank position while lowering your body to the ground. Push through the arms and jump feet wide to start position, stand, and jump up.

Speed skater: Leap laterally onto the left leg, while reaching for the ground with the right hand. Repeat on the opposite side, jumping as far as you can. Count right+left as one rep.

Tricep dip: Start in a crab position on your hands and feet with hips lifted. Bend the elbows away from the body, while keeping the hips off the ground. Straighten the arms back to the start position, and repeat movement.

Plank jack push up: Complete one push up. Once back in high plank position, jump feet apart and back together. Repeat. For an extra challenge, complete the push up while jumping the feet apart.

Superman: Laying on your stomach with arms extended overhead in a V, raise both arms and legs off the ground, squeezing the glutes and keeping the neck in a neutral position. Lower the limbs back to the ground, and repeat movement.