26 Feb P.A.U.L. Workout of the Week (March 21, 2020)

Welcome to Your Workout of the Week!

This 10-minute workout uses The P.A.U.L. Method, designed specifically for busy professionals to maximize results in minimal time.

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: Jumpeth To and Fro (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 bringing your hands together in front of you.

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

Step 3: Jump forward explosively by extending your legs and throwing your arms down at your sides (this arm motion adds extra power).

Step 4: Land a few feet forward and immediately come back down into a squat.

Note: You should land back in a hip width stance, ready to squat without needing to readjust. 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.

Step 5: Repeat the same process to squat-jump backward to your starting position.

EXERCISE #2:  Scissor Stops (Abs)

Starting Position: Lie down on your back. Start with your 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 the same position in your torso (abs engaged and no arch), keep your right leg high and slowly lower your left leg down to right above the ground.

Step 2: STOP and hold for 2 seconds, keeping your abs pulled in tight and your back flat against the ground.

Step 3: Switch sides, bringing your left leg up high and your right leg down to right above the ground.

Step 4: STOP and hold for 2 seconds. Repeat, alternating sides with each rep.

EXERCISE #3: Band Pull Apart (Upper Body)

Starting Position: Stand and hold a band out in front of you at chest height. Maintain a slight bend in the elbows (just shy of locking out).

Step 1: Pull the band apart, moving your hands away from each other until the band touches your chest. Pause for 2 seconds, trying to feel the activation of your upper back (around the shoulder blades).

Step 2: Slowly reverse the motion, bring your hands back toward one another to return to the starting position.

EXERCISE #4: Resistance Band Squat (Lower Body)

Starting Position: Stand on your band with with your feet shoulder-width apart and holding both handles. Perform a bicep curl to raise the handles and rest them on your shoulders.

Note: Ensure that you’re resting your hands on your shoulders, so that your body is absorbing the tension, not your arms.

Step 1: Keeping your abs pulled in tight, sit your butt back behind you, as if sitting back into a chair. Your hips and knees should bend as you sit back. Your spine should stay straight (no movement between your shoulders and hips) but not upright. Your torso should lean forward as you squat down. This engages the glutes (your butt) and is the correct squat form.

Step 2: When your thighs are parallel to the ground, pause for two seconds. Then drive through your heels to engage your glutes as you extend both your hips and knees to return to the starting position.

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.