Every Friday in April, you can take a special Peterson-style class at F45 studios, using the rep-based pyramid workout he does with all his clients. The hybrid workout combines cardio, resistance, agility, and core movements, so you truly get a full-body challenge.
In case you're not near an F45 studio — or you simply want to sweat at home — Peterson shared an exclusive version of his F45 signature workout for you to try on your own.
Directions: Do a dynamic warmup that gets your heart rate pumping and works through your range of motion, such as this five-minute workout warmup from Kelsey Wells.
This workout has eight supersets with two moves in each, meant to be performed in a pyramid format: You start by doing 12 reps of the first exercise in each superset, then do 12 reps of the second exercise. Then you do 10 reps of the first exercise and 10 reps of the second, and continue, dropping two reps from each move until you've completed a total of four rounds.
Round 1: 12 reps of each move
Round 2: 10 reps of each move
Round 3: eight reps of each move
Round 4: six reps of each move
You'll have four minutes to try to "finish" the pyramid — meaning, to complete the fourth set of six reps — but don't rush, and focus on form over speed. If you do finish before the four minutes are up, you can start working your way back up the pyramid. And after four minutes, you'll rest for 45 seconds before moving on to the next superset. Grab a water bottle and a sweat towel, and let's jump in.
POPSUGAR Photography | Sam Kang
Superset 1
Exercise 1: Frog Squat
Begin standing with your feet wider than shoulder-width apart and your feet angled outwards. Bend over to place your elbows on the insides of your knees, pressing palms together and keeping a flat back.
Lower your hips into a yoga squat, stopping when you feel a stretch in your adductors.
Drive your hips up so that your legs are almost straight, returning to starting position.
Place two dumbbells or Ybells on the floor, shoulder-width apart. Start standing just behind the weights.
Squat down and grab the handles of the dumbbells, and jump both feet back into a plank position, making sure your entire body is in a straight line.
Quickly jump both feet back up to the starting position, making sure the weight is evenly distributed in your feet, and stand, bringing dumbbells up with you.
Alternate between the two Superset 1 exercises in a pyramid format for four minutes. Rest for 45 seconds.
Start standing, holding the sandbag handles with an overhand grip (wrists facing your body).
Take a step backward with one leg, lowering into a lunge. As you do so, move the sandbag with your arms to the outside of the front leg. Be sure to keep the core engaged through this movement.
Step the rear leg forward to stand, and return the sandbag to the front of your body.
Repeat on the other side. That's one rep.
Exercise 2: Sandbag Clean and Jump
Start standing with feet under hips, holding the sandbag with palms facing thighs.
Clean the sandbag: Bring elbows up, and quickly flick the hands underneath the sandbag to catch it at your chest. The clean component needs to be explosive; keep your core tight, and use a lot of force to bring the bag to your chest, keeping a small bend in your knees.
Sink into a quarter squat, and jump off the ground, landing with soft knees. Lower the sandbag to starting position.
Alternate between the two Superset 2 exercises in a pyramid format for four minutes. Rest for 45 seconds.
Place both dumbbells on the ground shoulder-width apart. Begin in a high-plank position with each hand holding a dumbbell. Ensure your body is straight with your core drawing in toward your belly button and your glutes engaged.
Lift one dumbbell off the ground, driving your elbow upward alongside your torso by engaging your back muscles. Try to keep hips and shoulders square to the floor. Return the dumbbell to the ground, then repeat on the other side. That's one rep.
Squat down to place palms to the floor, and jump your legs backward so your body is in a push-up position with hands underneath shoulders.
Lower chest to floor. Immediately press back up to plank, jump your feet in toward your hands, and stand and jump, raising hands overhead. Land softly with knees bent in the starting position.
Exercise 2: Predator Jack
Start standing with feet together and arms extended straight out in front of chest with palms together.
Jump your feet apart, landing in a sumo squat position. At the same time, open your arms wide.
Jump to bring feet and arms back together. (Think: like a cross jack but without crossing your hands and feet.)
Alternate between the two Superset 5 exercises in a pyramid format for four minutes. Rest for 45 seconds.
Stand with your feet hip-width apart and knees softly bent, holding a dumbbell in each hand, palms facing in toward each other. With a straight back, push your hips backward, and lower dumbbells until they reach your knees.
Squeeze your shoulder blades together, and row the dumbbells up to your ribs.
With control, lower the dumbbells to your knees. Keep your core engaged throughout the movement.