13 Jan Home Workout #1
Welcome to your first home workout of 2020!
This 10-minute home workout uses The P.A.U.L. Method to maximize results in minimal time.
The P.A.U.L. Method utilizes the principles of metabolic conditioning high intensity interval training (HIIT) and excess post-exercise oxygen consumption (EPOC) to get real results in just 10 minutes.
What if it’s too easy or too hard?
That’s the beauty of The P.A.U.L. Method — YOU decide how intense your workout is going to be.
Rather than performing a certain number of repetitions, we’ll be using time instead. Each exercise is 30 seconds.
That means you’ll perform as many, or as few, repetitions as you can in 30 seconds. You’ll adjust your speed, and thereby intensity, to meet your fitness level exactly where it is.
Plus, the more challenging exercises (today that’s burpees) will usually have an easier variation for beginners.
Alright, you ready? Let’s jump in.
Each P.A.U.L. workout has 4 exercises, one exercise per each of the following 4 categories:
P- Plyometric Cardio
A- Abs
U- Upper Body
L- Lower Body
It’s pretty simple. And that’s why it works. In just 10 minutes, you’ll hit everything you need to strengthen your whole body, burn fat, and improve your health.
Here are the 4 exercises you’ll be performing today:
*** If you haven’t already, make sure you watch each exercise’s full tutorial video (links below) before starting. These videos will teach you proper form so that you effectively perform each exercise and don’t risk getting hurt. Watch the tutorials, then watch this video when you’re ready to actually start the workout. ***
EXERCISE #1: Burpees (Plyometric Cardio)
–> Video Tutorial: https://www.fit2gopt.com/burpee
EXERCISE #2: Dead Bug (Abs)
–> Video Tutorial: https://www.fit2gopt.com/deadbug/
EXERCISE #3: Resistance Band Chest Press (Upper Body)
–> Video Tutorial: https://www.fit2gopt.com/resistance-band-chest-press/
EXERCISE #4: Resistance Band Good Morning (Lower Body)
–> Video Tutorial: https://www.fit2gopt.com/resistance-band-good-morning
You’ll perform each exercise for 30 seconds. During those 30 seconds, complete as many or as few repetitions as you’re able to. Adjust to your fitness level and gradually progress with each workout.
The ONLY rule is that you have to keep moving for all 30 seconds. You can go slowly if needed. Just keep your body in motion.
After performing each of the 4 exercises you’ll take a 30 second break. This completes one set.
Each set = 2 minutes (4 exercises x 30 sec each).
Each set + 30 seconds rest = 2 minutes and 30 seconds.
You’ll perform 4 sets for a total of 10 minutes (2 min and 30 sec x 4 sets).
After you complete your P.AU.L. workout for the day, give me a shout in the Busy Baltimore Fitness Tribe (facebook.com/groups/busybaltimorefitness) to let me know.
Congratulations on choosing to start your morning in the best possible way.
Let’s roll!
– Coach Dani
