27 Feb P.A.U.L. Workout of the Week (March 28, 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: Ice Skaters (Plyometric Cardio)

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

Step 1: Stand on your right foot and squat down. As you squat, reach your left leg behind your right leg and reach your left arm out in front of you.

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:  Cross-Body Touch (Abs)

Starting Position: Lie on your back with your legs spread wide and your arms fully extended, laying on the floor behind your head.

Step 1: Keeping your arms and legs fully extended, raise your right arm and left leg trying to touch your fingers to your toes. Pause for

Note: To do this, you’ll use your upper abs to pull your upper back off the floor, your lower abs to raise your leg (hinging at the hip), and your obliques to reach across your body.

Step 2: Slowly, and keeping your abs tight, lower yourself back down to resume the starting position. Alternate sides with each reop.

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

EXERCISE #3: Serratus Push Up (Upper Body)

Starting Position: Start in push up position with your hands under your shoulders.

Step 1: Keeping your elbows locked out, lower your chest toward the ground allowing your shoulder blades to fully retract (come together).

Step 2: Push your chest away from the floor raising your body as high as you can. Your shoulder blades should fully protract (move apart), activating your serratus anterior.

EXERCISE #4: Lungeth to and Fro (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 lift your body, stepping into a forward lunge on your left leg.

Step 4: Shift all your weight to your left leg, as you lower your into the forward lunge. Stop when your right knee is just above the ground and pause for two seconds.

Step 5: Push through your left heel to lift your body and step back into a reverse lunge on the right leg, starting your next rep.

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.