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.
***
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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Saving this one for vacation because it looks awesome!
These photos are gorgeous, Julie!
Thank you! I owe it all to my friend Stacey! She’s wonderful. <3
I was on the hunt for a body weight workout to do today, and I just found it! Heading out to the gym in a few, so will be sure to report back!
I also LOVE the photos you used here. The whole post looks gorgeous and really professional!
Thank you, Christina! I really appreciate it! I also really hope you enjoy the workout. Definitely let me know how it goes!
I really enjoyed this one! It took me about 25 minutes to get through (I didn’t really take any breaks), and between the heat and the cardio bursts, I was definitely a sweaty mess!
Today’s an “off” day for me (HA), so I think on days that I want to push myself harder, I’d run a mile or so beforehand to just round things out.
Also, thank you for NOT including burpees in this! Those are the WORST.
Love from Paris!
Great format!! I am going on vacation next week and won’t be able to go to the gym everyday. This a perfect alternative!
Enjoy your vacation!!!
Girl you look awesome! I love all your photos!!
Thank you for this one! Looks simple but effective! And I agree with the above, the photos are perfect!
I love doing body weight exercises! They are so effective and I feel like my heart is always pumping hard. Love your workout tutorials and your pictures looks great!
Those shoes are adorable! Do you find they have good arch support or are they really flat? I have bad arches and need something supportive.
I recently got a pair of fly knits partly due to your recommendation and have been wearing them around Europe the past couple of weeks – I LOVE them! Can’t wait to give this workout a go when I get back home to the states :).
Holy GUN SHOW! You look great!
Spoken like a true best friend. <3 Miss you!!
This looks like a great workout- I can’t wait to try it! Random question, it seems like you get a lot of new shoes. If that’s true, I’m wondering what you do with the old ones? Or do you just have a huge collection of trainers? I know it’s random, but I’ve been wondering for awhile and finally had to ask haha!
This is awesome I needed a workout that I could pair with strength training today! Love love love pyramids!
Amazing photos, so professional looking and i’m in love with those trainers! I need some in the pink colour!!
Bookmarking your exercises to take away with me when i go away in 2 weeks, won’t have access to any gym equipment and need to get some workout in!
Hope you like it, Emma!! <3
Definitely pinning this, looks like a great workout! Question- about how long do you estimate this workout? Thanks!
looks like the perfect workout for my vacation in a couple of weeks. I’m not seeing a HUGE difference between the mountain climbers and the cricket climbers. Are the cricket climbers just targeting more of the obliques rather than the “main” abdominals?
I tried the workout yesterday and the crickets are KILLER for obliques.
This is a good one! I’m always looking for different workouts because I get so bored doing the same things over and over again.
Thank you Nike for hearing my wishes to be able to return shoes. I wish all companies had this policy. So often a shoes feel good and then a few days later something can be off. Awesome workout, too!
This looks like such a fun workout! I can’t wait to try this out – though still in the yoga room at the gym. Just get me in the mind-set, ya’ know?!
I LOVED my Nike Frees. I switched to Innov8s most recently, but have a pair of each ready to go. They feel so cozy and are perfect for every type of workout.
Great photography, too. 😉
XO, Jessica
http://www.semisweettooth.com
These are fantastic!!
Like others have said, love the photos – so professional and fun! Your arms are amazing. 🙂
I love your workouts, and this one looks awesome, too! Pinning it for sure and trying it ASAP 🙂
Initial Reaction: “Could she BE any cuter?!” Great workout – and the photos turned out awesome!
Thank you, Helen!! <3 Also LOVE the name of your blog!!!
Thanks Julie!!
This is a great post (and super helpful for when I can’t get to the gym) but I really encourage you to disclose sponsorships at the top of the post instead of the end. I don’t think most readers mind that this is a sponsored post or that we are supporting you in this way, but best practices and FTC regulations agree that a note at the end is insufficient.
Thank you for the feedback!! I have another workout post with Nike coming up later this week and will definitely include a disclaimer at the top.
Thanks for the workout! You look great! This looks like something out of Oxygen magazine!
Looks like a great workout! And those shoes are super cute!
You look fabulous and am saving this for our camping trip in 2 weeks! Thanks!
I love these moves! Squat jumps and mountain climbers are a few of my favorites!
Love the photographs! You look awesome! This sounds like a great workout!
Great pictures, Julie! If you’re uncomfortable in front of the camera, you’d never know it by looking at these. 🙂
I’m always on the hunt for bodyweight workouts; I like to use them as a circuit combined with a run (1/2 mile loop, circuit, repeat)! Pinning this one!
Pinning this one! Looks like a real burner and I can’t wait to try it! 🙂
Also, props on another fantastic sponsored post, you continue to be amazing at providing super high quality content in your sponsored posts. Great pictures, great content and workout! It’s really obvious to me that you really take the time to invest in campaigns that are important to you, I know I appreciate it :).
I did this on Sunday, and WOW! What a burner 🙂 Thanks for sharing!
LOVE LOVE LOVVVVVVVE Nike’s return policy! I so wish all shoe companies would adhere to this! You look great, mama!
Love it! What are your thoughts on preforming planks with a slight rectus diastasis?
This rocked my socks. I did it in 17 mins. With no breaks – except to throw the stuffed hedgehog so my doggy would stop licking the sweat pouring off my face. Literally sweating like a pig. Loved it. (Can I share the link to think on my blog?)
I totally enjoy this blog. I also just ordered some collagen after reading one of your posts!
ps. I wish thrive market shipped to Canada…
Thanks so much for this awesome sweat session.
Rebecca 🙂
Absolutely!! Thank you for giving it a try, Rebecca!! <3
Love the photography and cute shoes! Thanks for sharing that workout- I love having a few workouts that I don’t need equipment for when I’m on the go and don’t have time to stop by a gym. Plus it looks like you targeted all the main body parts which is a definite plus!
That workout was so much harder than it looked! It was a great one, though. Thank you for posting!
Thanks for giving it a try, Natalie! 🙂
This looks so fun – I’m doing it this weekend when I go to Santa Fe! Quick question – should any of them be doubled? Like – when you do the plank taps or the cricket one do you just count to ten or do you do each side and end up counting to 20?
I have the same question, I ended up doubling the mountain climbers, shoulder taps and crickets but I’m not sure it was meant that way?
yes!! for those particular exercises left + right = ONE rep!
I’m definitely saving this. I’m terrible about actually cross training and not just running, but this has enough variety I might actually do it! 🙂
This looks like an awesome workout. Challenging but do-able. I’m wanting to start incorporating a little more exercise to get some extra energy and feel better physically and mentally. Hopefully I can try this out tomorrow, thanks for sharing!!
Let us all take a moment to applaud your shoulder muscle game!!!! *Jealous (in a good way)
Also, do you wear socks with these Nikes? I always have an issue running, and my socks falling below the shoe “line” and rubbing the backs of my ankles. SO uncomfortable!!!
I did this last night in addition to some dumbbell arm exercises and I am SORE! Specifically my buns and back! I will definitely be using this often 🙂 Thanks!!
Those kicks look soo comfy!
1: awesome work out!
2: you look hella great!
This looks like a magazine spread–so gorgeous! You look fantastic, and that workout looks legit! <3
Just did this and I am sooo sweaty! I like that you can easily customize it as well.
I saved this to do later and finally did it this morning! I loved it, especially that it was fast, but hard! Please publish more body weight workouts like this that busy moms can squeeze in at home!
So glad you liked it!!
Hi Julie! Sorry I’m so late in responding to this blog post, it looks fantastic! I have a rather random question…what headband did you use for this? I struggle to find ones that stay put on my hair, they all tend to slide off 🙁 I thought yours was cute, so I thought I’d check and see if I could finally find one that stays put! Thanks so much and I look forward to your posts daily!
What a fun workout! I also have a pair of Nike Free Flyknits and love them for circuit training 🙂
I love this!!! Saving these tips!
You look amazing, Julie! <3 <3
My new favorite at home workout! I spend most of my summer at our lake place so I put my gym membership on hold. This is perfect to do outside on my deck. It’s a killer but so worth it! I could not walk the next day the first time I did this workout!!!! Definitely a keeper!