Each day you will find two videos, one is the introduction to the lesson. Watch this carefully to be sure you are using proper form and technique for each exercise in the workout.
The second is your daily workout. Once you have the technique memorized, you will only need to watch the workout video for that day.
There are 5 videos in the program. The videos rotate throughout the month, so you will repeat the 5 videos throughout the month!
Week Two kicks off with Day Two and rotates from there.
Repetition is crucial in both feeling and seeing results, as you are targeting specific areas of the body to maximize your results!
I encourage you to mix and match the levels of difficulty to challenge yourself and incorporate a new routine each week!
Set a schedule 5 days a week to devote these 10 minutes for yourself. No excuses! In 30 days, you will be a more confident, fitter, better version of yourself.
As you start today, you will take a "Before" picture of yourself. This will be used to help you see your progress. We will do this on Day 1, Day 15, and Day 30 so that you can see the great progress you are making, and the changes to your abs.
Envision yourself having the abs you have always wanted! Now, let's get started!
~ Kari
Click above to watch my welcome video!
This calendar is your guide for the next 30 days to help you get those PowerAbs you have always wanted.
Some important things to keep in mind before we start...
- You can do this workout anywhere you have access to a floor. No equipment is necessary!
- Nutrition for these next 30 days is important! Try to eat clean, and stay hydrated. Hydration is key!
Each day, I will introduce the movements we will be doing in our workout. Follow the technique closely to ensure you get the maximum benefit of the exercise.
Mountain Climbers
1. Start in a push-up position.
2. Bring one knee into your chest.
3. Keep your core nice and tight.
4. Shoulders are engaged.
5. Alternate bringing your knees in to your chest.
6. Start slowly and increase speed as you become more comfortable.
7. To modify if you are not quite flexible yet, bring your knee in to just under your hips or however far is comfortable.
Hollow Body Hold
This is the single most important foundation movement to improve your gymnastics and take your training to the next level.
This may look simple, but believe me - if you are doing this correctly, it is much harder than it looks!
1. Start on the floor, lying flat on your back.
2. Extend your arms over your head.
3. Straighten your legs out.
4. Eyes up towards the ceiling.
5. Lift your shoulders and legs up, keeping your back firmly pressed to the floor. There should be no space between your lower back and the ground!
6. Keep core tight in the Hollow Body position.
7. To modify this position to keep your back firmly pressed against the ground, bring your knees in to a bent position.
As you become more comfortable in that modified position, slowly work on extending your arms and legs to the original Hollow Body position.
Plank Hold
1. Start on the floor, on your elbow and toes.
2. Your shoulders should be directly above your elbows.
3. Hands relaxed.
4. Head Neutral. Core is tight.
5. You should be in a nice straight line from your shoulders to your core, to your heels.
6. Be aware of your hips, do not raise them up or dip them down. Stay in a straight line.
7. Abs engaged and bottom squeezed tight for support.
Plank Walk Up -
If you have mastered the Plank, this is your Level Two movement
1. Start in the plank position on your elbows.
2. Walk up to your hands.
3. Go back down to your elbows.
4. Alternate which arm you start with for each rep to maintain the balance of each arm.
5. Core stays tight throughout.
6. Do not sag your hips.
7. Be sure you are getting all the way to a nice, extended plank position.
Superman’s (Arch Holds)
1. Lie on the floor, flat on your stomach
2. Raise your hands straight ahead keeping them by your ears.
3. Lift your arms and legs up at the same time.
4. Head remains neutral. Legs remain straight.
5. When you do this correctly you will be activating your shoulders, your lower back, your glutes, and your hamstrings. Also make sure you're pulling your hands up as high as you can!
Windshield Wipers
1. Start flat on your back, lying on the floor.
2. Arms extended out to the side. This will help you with your balance throughout the movement.
3. Leg position -
Level One - Legs stay bent 90 degrees throughout the movement
Level Two - Straighten your legs.
4. Moving at your waist, move your legs from one side to the other, as though you are a windshield wiper.
5. Stay slow and controlled throughout the movement. Do not let your feet or knees hit the ground throughout the movement. Decrease the range of motion if your feet are hitting the ground.
2 Rounds for each level
Level 1
:30 on / :30 off
- Mountain Climbers
- Hollow Hold
- Plank Hold
- Superman’s
- Bent Knee Windshield Wipers
Level 2
:40 on / :20 off
- Mountain Climbers
- Hollow Hold
- Plank Walk Ups
- Superman’s
- Windshield Wipers
Share your progress with me on social on my Instagram, Facebook, or Twitter page or send them to me at BeforeAndAfter@PearcePointers.com with the hashtag #PowerAbs. Good luck!
]]>Today we are going to work on another five movements to help strengthen and tighten your core. Remember to keep breathing throughout these exercises, as it is very easy to hold your breath when doing core work. Keep breathing to get the oxygen to your muscles.
Let's start with everyone's favorite exercise, Burpees!
Burpees
1. Start in a standing position
2. Get your hands as close to your feet as you drop down.
3. Drop to the floor so that your chest and thighs touch the floor.
4. Jump your feet in.
5. Stand Up.
6. Jump up with your arms above your head.
To modify this movement:
1. Place your hands on the ground.
2. Step one foot back, followed by the other foot.
3. Touch your chest and thighs to the ground.
4. Push yourself back up.
5. You can stand or jump up from this position.
To further modify, if necessary:
1. Place your hands on the ground in a push up position.
2. Briefly hold in a plank position.
3. Step your feet back in one at a time.
4. Stand up with your arms over your head to complete the movement.
The goal with any modification is to increase your strength to the point that you are doing the original movement as prescribed without any modification for full benefits of the exercise.
Tuck Ups - Level One movement
1. Start in the Hollow Body Position.
2. Bring your knees into your chest. Arms following through the movement.
3. Return to the Hollow Body Position with your arms over your head.
4. Note, when you are in the tuck position, you are sitting on your hips and not your back. Everything is engaged.
V Ups - Level Two movement
V-Ups are important because they are an extension of the hollow hold I taught you earlier to further build your core strength.
1. Start in the hollow hold position.
2. Keep your legs straight and bring your toes up, while at the same time lifting your upper body touching your fingers and toes together at the top forming a V with your body.
3. Your head stays straight with your chin tucked in.
4. After your toes and fingers touch at the top return back and repeat the movement.
Plank Walkouts
This movement is essentially the same for both Levels. The only difference is the degree in how far you walk your hands out.
1. Start in the push-up position on your hands.
2. Core is nice and engaged.
3. There should be a straight line from your shoulders, to your hips, to your heels.
4. Slowly walk your hands out.
5. Once you have walked your hands out, slowly walk them back in to your starting position.
6. If you feel your hips sag, limit the range of motion you are using.
The stronger you are, the farther out you will be able to walk your hands.
Reach Thrus (or as we used to call them in gymnastics, "penguins". You'll see why!)
1. Start flat on your back with your feet flat on the floor.
2. Lift your shoulders off of the floor, but keep your back flat to the ground.
3. Hands are hovering above the ground.
4. Tap one heel by leaning to the side.
5. Tap the other heel.
6. Continue to alternate, trying to get as close to your heel as you can.
You will feel your abs working here, particularly your obliques.
Seated Leg Lifts
Seated Leg Lifts to Strengthen Your Core and Hip Flexors.
1. Sit on the floor, back straight, legs straight out.
2. Place your fingertips on the ground. The further down your legs you place your fingers, the harder the exercise becomes.
3. Lift and then lightly tap one leg to the ground.
4. If this movement is too easy for you, you are a Level Two. For this exercise, you will lift both legs at the same time. Again, adjusting the placement of your hands further down your legs to increase difficulty within each variation.
9 MINUTE AMRAP (As Many Reps As Possible)
Level 1
- 10 Burpees
- 10 Tuck Ups
- 10 Plank Walkouts
- 10 Reach Thrus (each side)
- 10 Seated Single Leg Lifts (5 each side)
Level 2
- 10 Burpees
- 10 V-Ups
- 10 Plank Walkouts
- 10 Reach Thrus (each side)
- 10 Seated Leg Lifts
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We have four new exercises for you today to continue to give you that full core workout.
Rotating Plank
I like this one because it will hit your rectus abdominis, (your six pack muscles) and your obliques.
1. Start in the Plank position.
2. Core nice and tight. No sagging hips.
3. Straight line from your shoulders, to your hips, to your heels.
4. Rotate to one side.
5. Your feet will be stacked one on top of the other.
6. Your arm is lifted, with your elbow slightly bent.
7. You will maintain a straight line from the bottom of your shoulder, to your hips, to your heels.
8. Return to your starting position.
9. Repeat on the other side, alternating sides throughout the exercise.
To modify this movement, simply lower your knees to the ground. However, try to start this movement on your feet and scale down to your knees if you become tired.
Sit-Up Slides / V-Sit Slides
Level One will do the Sit-Up Slide
1. Lie on your back, knees bent.
2. Arms on your thighs.
3. Head neutral
4. Brace your abs, squeeze nice and tight.
5. Slide your hands up your knees, lifting your shoulders nice and high off of the ground.
6. Your back remains flat on the ground throughout. This is very important.
Level Two will do the V-Sit Slide
1. Lie on your back, legs extended in the air.
2. Arms on your thighs.
3. Head neutral
4. Brace your abs, squeeze nice and tight.
5. Slide your hands up your legs towards your ankles, lifting your shoulders nice and high off of the ground. for a greater range of motion.
6. Your back remains flat on the ground throughout. This is very important.
Crossbody Mountain Climbers
1. Start in a push-up position.
2. Bring one knee into your opposite elbow, across your chest.
3. Keep your core nice and tight.
4. Shoulders are engaged.
5. Alternate knees.
6. Start slowly and increase speed as you become more comfortable.
7. To modify if you are not quite flexible yet, bring your knee in to just under your hips or however far is comfortable.
8. Be conscious of the twisting motion you are doing with your body.
9. You should be in a nice flat line from your head, to your hips, to your heels.
Candlestick Roll to Sit-Up /Candlestick Roll to Jump
Level One will do the Candlestick Roll to Sit-Up
1. Starting in a seated position, Feet together, arms up by your ears, nice and straight.
2. Slowly lower yourself into the squat position. Get your butt as close to your heels as you can. This will help work your hip mobility.
3. Roll backwards, slowly.
4. As you roll onto your shoulders, extend your feet towards the ceiling. Keep your feet and legs glued together. Make sure that when you’re rolling back, your feet go straight up and not over your head
5. As you extend your feet up, keep your arms straight over your head in the original starting position. This creates the candlestick position.
6. Bring yourself back up to your original starting position, reaching forward to touch your toes.
Level Two will do the Candlestick Roll to Jump
1. Starting in a seated position, Feet together, arms up by your ears, nice and straight.
2. Slowly lower yourself into the squat position. Get your butt as close to your heels as you can. This will help work your hip mobility.
3. Roll backwards, slowly.
4. As you roll onto your shoulders, extend your feet towards the ceiling. Keep your feet and legs glued together. Make sure that when you’re rolling back, your feet go straight up and not over your head.
5. As you extend your feet up, keep your arms straight over your head in the original starting position. This creates the candlestick position. Bring yourself back up, by rolling forward. Bring your heels to your butt as quickly as possible. This will make the roll more efficient!
6. Jump up as you return to the starting position.
Complete 3 rounds of each exercise before moving on to the next.
Level 1
:30 on/:15 off
- Rotating Planks
- Sit-Up Slides
- Crossbody Mountain Climbers
- Candlestick to Sit-Up
Level 2
:30 on/ :15 off
- Rotating Planks
- V-Sit Slides
- Crossbody Mountain Climbers
- Candlestick to Jump
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This has been a lot of hard work but it will be totally worth it in the end when you see and feel the difference in your core. Now, on to Day Four!
Flutter Kicks
1. Lay on your back in the Hollow Body position
2. Arms are extended over your head.
3. Back is flat against the ground.
4. Flutter your feet while maintaining the Hollow Body position.
To modify this movement, bring your arms down to the ground on either side of your legs.
Planche Press / Wall Walks
Level One will do the Planche Press
1. Start in a push-up position
2. Core is tight and engaged throughout the movement.
3. Lift hips up towards the sky, creating a straight line between your hips, to your shoulders, to your wrists.
4. Head remains neutral.
5. Lower back down into a push-up position.
6. Repeat.
Level Two will do Wall Walks
1. Start by lying flat on the ground, with your feet against a wall.
2. Push yourself up.
3. Take a big step up the wall.
4. Walk yourself slowly into the wall until your nose touches. The goal is to have your nose touch the wall without letting your legs touch.
5. Slowly walk yourself back down the wall to your starting position.
If you do not feel comfortable going all the way to the wall, modify the movement and walk as close as you feel comfortable doing.
Tap Crunches
1. Lie on your back with your knees bent.
2. Your hands are right behind your head, with your elbows out straight to the side.
3. Lift your shoulders and feet simultaneously, crunching in the middle.
4. Your back is flat against the ground and you are bracing your abs with each rep.
5. You will want to take a nice pause at the top of each crunch.
Floor Thrusters with Push-Up
A Floor Thruster is a half Burpee. You are jumping your feet in and back out again, with an added push-up.
1. Start in a push-up position.
2. Head neutral, core engaged.
3. Jump your feet in to behind your hands, as close as you can.
4. Your feet should be flat against the ground.
5. Jump your feet back to your starting position.
6. Do a push-up with your chest making contact with the floor.
To modify this movement, you can perform your push-ups on your knees instead of your toes.
Hollow to Arch Roll
1. Start in the Hollow Body Position. Flat on your back, arms over your head, legs raised off of the floor.
2. Slowly roll to the Arch Hold or Superman position.
3. Roll back to the Hollow Body Position.
4. Your feet and hands should not touch the floor throughout the exercise if at all possible.
Hollow to Rolling V-Up
1. Start in the Hollow Body Position. Flat on your back, arms over your head, legs raised off of the floor.
2. Do a V-Up
3. Slowly roll to the Arch Hold or Superman position.
4. Roll back to the Hollow Body Position.
5. Do a V-Up
6. Repeat.
7. Your feet and hands should not touch the floor throughout the exercise if at all possible.
2 Rounds
Level 1
:40 on / :20 off on each exercise
- Flutter Kicks
- Planche Press
- Tap Crunches
- Floor Thrusters with Knee Push-Up
- Hollow to Arch Roll
Level 2
1:00 on each exercise
- Flutter Kicks
- Wall Walks
- Tap Crunches
- Floor Thrusters with Push-Up
- Rolling V-Up
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Let's get it, and continue the work of getting those abs you have always wanted. You have done an incredible job!
Today we are doing several variations of exercises we have done earlier. Let's start with the Hollow Rock.
Hollow Rocks
1. Start on the floor, lying flat on your back.
2. Extend your arms over your head.
3. Straighten your legs out.
4. Eyes up towards the ceiling.
5. Lift your shoulders and legs up, keeping your back firmly pressed to the floor. There should be no space between your lower back and the ground!
6. Keep core tight in the Hollow Body position.
7. Begin rocking back and forth in a nice, controlled, small movement.
8 Your feet are not going up too high.
9. Your feet are not touching the floor.
To modify this position to keep your back firmly pressed against the ground, bring your knees in to a bent position.
As you become more comfortable in that modified position, slowly work on extending your arms and legs to the original Hollow Body position.
Arch Rock (Superman Rock)
1. Start in the Superman position, on your stomach, arms extended over your head.
2. Begin rocking back and forth in a nice, controlled movement.
3 Your feet are not going up too high.
4. Your feet are not touching the floor.
5. Your legs are squeezed together nice and tight.
6. Your arms stay by your ears.
Burpees
1. Start in a standing position
2. Get your hands as close to your feet as you drop down.
3. Drop to the floor so that your chest and thighs touch the floor.
4. Jump your feet in.
5. Stand Up.
6. Jump up with your arms above your head.
To modify this movement:
1. Place your hands on the ground.
2. Step one foot back, followed by the other foot.
3. Touch your chest and thighs to the ground.
4. Push yourself back up.
5. You can stand or jump up from this position.
To further modify, if necessary:
1. Place your hands on the ground in a push up position.
2. Briefly hold in a plank position.
3. Step your feet back in one at a time.
4. Stand up with your arms over your head to complete the movement.
The goal with any modification is to increase your strength to the point that you are doing the original movement as prescribed without any modification for full benefits of the exercise.
Reverse Crunch with a Twist
This is the exercise that will work your entire core throughout the entire exercise.
1. Lie flat on your back on the floor.
2. Legs are extended out straight to start.
3.Bring your legs in towards you, adding a lift and twist as you do so.
Alternating Tuck-Up/Alternating V-Up
Alternating Tuck-Up
1. Start in the Hollow Hold Position.
2. Keep your legs straight and bring your knee towards your body, while at the same time lifting your upper body reaching your fingers towards your toes.
3. Your head stays straight with your chin tucked in.
4. After your toes and fingers reach through at the top of the movement, then return back and repeat the movement.
Alternate sides, bringing your knee in as close to your chest as possible.
Alternating V-Ups
1. Start in the Hollow Hold Position.
2. Keep your legs straight and bring your toes up, while at the same time lifting your upper body touching your fingers and toes together at the top forming a V with your body.
3. Your head stays straight with your chin tucked in.
4. After your toes and fingers touch at the top return back and repeat the movement.
Alternate sides, bringing your knee in as close to your chest as possible.
3 Rounds - One Movement At A Time For The Time Listed
Level 1
:20on/ :10off
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Alternating Tuck Up (9 each)
Level 2
:30 of each back and forth
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Alternating V-Ups (9 each)
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