27 Feb P.A.U.L. Workout of the Week (March 14, 2020)

Welcome to Your P.A.U.L. Workout of the Week!

The P.A.U.L. Method is the 10-minute home workout formula designed specifically for busy professionals to maximize results in minimal time.

–> For more about The P.A.U.L. Method, watch this video.

Here’s how it works:

Each P.A.U.L. workout includes one exercise from the following 4 categories:

P: Plyometrics –> Gets your heart rate up to burn fat.
A: Abs –> Builds strong core and tight waist.
U: Upper Body –> Strengthens and tones arms & torso.
L: Lower Body –> Strengthens and tones glutes and legs.

How it’s Done:

Step 1: Perform each exercise for 30 seconds.

Step 2: After completing all 4 exercises, rest 30 seconds and repeat.

Step 3: Stop once you’ve reached 10 minutes (4 sets). Take a quick peak in the mirror — you just nailed your workout for the day.

Here are the 4 exercises you’ll be performing this week:

EXERCISE #1: Floor Jump (Plyometric Cardio)

Starting Position: Stand with your feet hip width apart and your arms down at your sides.

Step 1: Squat down by sitting your hips back behind you and touch your hands to the floor. Pause for 1 second.

Step 2: Once at the bottom of your squat, pause for 1 second.

Step 3: Explode up into a jump as high as you can, reaching your hands towards the sky.

Step 4: As soon as your feet touch the ground, immediately flow right into your next rep.

Note: You want to land SOFTLY, and quietly, rather than stomping your feet on the floor. Absorb the force by immediately flowing right into your next squat when your feet touch the floor, rather than landing abruptly and shocking your joints.

EXERCISE #2:  Toe Touchers (Abs)

Starting Position: Lie down on your back. Start with your arms and legs straight in the air with your hips tilted slightly back towards your head. Your abs should be pulled in tight with no space between your lower back and the floor (no arch).

Step 1: Keeping your legs in place, contract your abs to roll your upper back up off the floor. Reach your fingers to touch your toes.

Step 2: Slowly, and with control, lower your upper back down to the floor, returning to the starting position.

EXERCISE #3: Dumbbell Floor Fly (Upper Body)

Starting Position: Lie down on your back with your knees bent and your feet flat on the floor. Hold your dumbbells together directly above your chest with your arms just shy of full extension. Your elbows should be slightly bent away for each other.

Step 1: Keeping your elbows in this same slightly-bent position, bring your arms out wide until your elbows are just above the floor. Pause for 1 second and feel that stretch through your pecs (chest).

Step 2: Squeeze your chest as bring the dumbbells back together above your chest, returning to the starting position.

EXERCISE #4: Reverse Lunge To Knee Raise (Lower Body)

Starting Position: Stand with your feet shoulder width apart and your hands on your hips.

Step 1: Keeping all your weight on your right leg, step your left leg back behind you and rest the ball of your left foot on floor.

Step 2: Bend both knees and hips as you lower your body until your left knee is just above the floor and your torso in leaning forward. Pause for two seconds, keeping all your weight on your right leg.

Step 3: Push through your right heel to bring yourself back up. As you extend your right leg, lift your left foot off the floor. Keep your left knee bent at a 90 degree angle as you bring your knee in front of you towards your chest.

Step 4: Pause for two seconds, squeezing your abs. Then step your left foot back behind you into your next reverse lunge.

Note: If you have pain or the exercise is too hard — don’t bend as far down. Try going halfway down, and adjust as appropriate.