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. This introduction will illustrate how to perform each exercise at each level. Please work at the level you are most comfortable with before moving to the next level.
The second is your daily workout. This workout will show you all 3 levels in action. Once you have the technique memorized, you will only need to watch the workout video for that day.
There are 10 videos in the program. The videos rotate throughout the month, so you will repeat the 10 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
This calendar is your guide for the next 30 days to help you get those Summer 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.
Side to Side Floor Thrusters
1. Start on the floor on your hands and toes, head neutral. Core is engaged and your body should be in a straight line from your shoulders to your heels.
2. While maintaining a tight core, jump both feet up to the side of your hands at the same time. First to the right, then to the left.
3. Your knees will be bent and your arms will remain straight.
4. Jump both feet back together to land in the starting position.
To modify this exercise, step up instead of jumping. The goal is to be jumping though!
Leg Raise to Windshield Wiper
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. Lift your legs up to the position for your level.
Leg position:
Level One - Legs stay bent 90 degrees throughout the movement.
Levels Two and Three - 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.
Plank Around the World
Begin in a 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.
8. Lift one arm, as you place it back in place, lift your other arm.
9.Once your second arm is back to the starting position, lift one leg. Return that leg and lift the other.
10. Alternate which arm and leg you start with for each rep to maintain the balance of each arm.
11. Core stays tight throughout.
12. Do not sag your hips.
13. Be sure you are getting all the way to a nice, extended plank position.
Plank Bird Dogs - Level 3
If you have mastered the Plank Around The World, this is your Level Three movement.
1. Start on the floor, in a Plank Hold 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.
8. Lift one arm and the opposite leg at the same time.
9.Return to your starting position and switch to the opposite arm and leg.
10. Alternate which arm and leg you start with for each rep to maintain the balance of each arm.
11. Core stays tight throughout.
12. Do not sag your hips.
13. Be sure you are getting all the way to a nice, extended plank position.
Upper Body Hollow Lifts
The Hollow Hold 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 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 this modified Hollow Body position.
7. Lift and lower only your upper body for Levels One and Two.
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.
Hollow Lifts - Level Three
If you have mastered the Hollow Upper Body Lift, this is your Level Three movement.
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. Lift and lower both your upper and lower body together.
8. Stay in control, lifting to the Hollow Body Position and lowering back down again.
3 Rounds
:45 each exercise
Level 1
- Side to side floor thrusters
- Bent Knee Leg Raise to windshield wiper
- Plank around the world
- Upper Body Hollow Lifts
Level 2
- Side to side floor thrusters
- Leg Raise to windshield wiper
- Plank around the world
- Upper Body Hollow Lifts
Level 3
- Side to side floor thrusters
- Leg Raise to windshield wiper
- Plank Bird Dogs
- Hollow Lifts
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 #SummerPowerAbs and #PowerAbs. Good luck!
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Today we are going to work on another set of 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.
Push Up + One Leg Knee To Elbow
1. Start on the floor, on your hands and toes. Hands relaxed. Head neutral.
2. You should be in a nice straight line from your shoulders, to your core, to your heels.
3. Be aware of your hips. Do not raise them up or dip them down. Stay in a straight line.
4. Abs engaged and bottom squeezed tight for support.
5. Keep your arms close to your sides. This will help you to use your shoulders, chest, and triceps.
6. Slowly lower yourself down until your chest touches the floor. You want a full range of motion.
7. Return to the starting position in a controlled movement.
Once back at the top, bring your right knee into your elbow. Return to the Push Up position.
8. Bring your left knee in to your elbow. Return to the Push Up position.
Frog Push Ups - Levels 2 and 3
If you have mastered the Push Up + One Leg Knee To Elbow, this is your Levels Two and Three movement.
1. Bring one knee to your elbow as you are lowering yourself into your push up.
2. Return to the starting position and begin to lower yourself again, bringing your other knee into your other elbow.
Sprinter Sprinter Suitcase
1. Start on the floor, lying flat on your back.
2. Extend your arms over your head.
3. Straighten your legs out. but leave them on the ground for Level One.
4. Eyes up towards the ceiling.
5. Lift your shoulders 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 Upper Body position.
7. Bring your arms forward as you bend one knee into your chest, straighten it back out.
8. Bring your arms forward as you bring the other knee in to your chest, return to the starting position.
9. Bring your arms forward as you bring both knees into your chest. Return to the starting position.
Sprinter Sprinter Suitcase - Levels Two and Three
If you have mastered the Sprinter Sprinter Suitcase, this is your Level Three movement.
1. Start on the floor, lying flat on your back.
2. Extend your arms over your head.
3. Straighten your legs out. but leave them on the ground for Level One.
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. Bring your arms forward as you bend one knee into your chest, straighten it back out.
8. Bring your arms forward as you bing the other knee in to your chest, return to the starting position.
9. Bring your arms forward as you bring both knees into your chest. Return to the starting position.
Side Tuck Ups
1. Lay on you back on the floor and roll slightly to your right side with your right arm extend out diagonally in front of you.
2. From here, use your core to lift your legs and upper body up at the same time while remaining partially on your side with your right arm on the floor for balance.
3. Your knees will be bent in towards you in a tuck position.
3. Your left hand will touch your toes at the top of the movement.
4. Return to the starting in a controlled manner.
5. Flip over and repeat on the other side.
Note, when you are in the tuck position, you are sitting on your hips and not your back. Everything is engaged.
Side V-Ups - Level Three Movement
If you have mastered the Side Tuck Ups , this is your Level Three 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.
5 Rounds (10 Minute Cap for Each Level)
Level 1
- 5 Push Up + One Leg Knee To Elbow Each Side
- 10 Sprinter Sprinter Suitcase (feet can rest on the ground)
- 15 Side Tuck Ups Each
Level 2
- 5 Frog Push Ups Each Side
- 10 Sprinter Sprinter Suitcase (feet in the air)
- 15 Side Tuck Ups Each
Level 3
- 5 Frog Push Ups Each Side
- 10 Sprinter Sprinter Suitcase (feet in the air)
- 15 Side V-Ups Each
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Today we have four new exercises for you to continue to give you that full core workout and build upon the work we have been doing.
Candlestick to Sit Up
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.
7. Ideally your legs are straight while in the candlestick position and when you come back to touch your toes.
Lunges or Lunge Jumps Each Side
1. Start by standing straight.
2. Shoulders back and relaxed and chin up, eyes straight ahead. Core engaged
3. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, and that your knee does not go past your ankle.
4. Keep the weight in your heels as you push back up to the starting position.
5. Switch sides.
To Modify into a Lunge Jump, simply jump straight up while switching your legs from one to the other for the next lunge.
Candlestick to Lunge Jumps
If you have mastered the Candlestick to Lunge, this is your Levels Two and Three movement
1. Start standing tall with your feet together, arms up by your ears. Slowly lower yourself into the squat position. Get your butt as close to your heels as you can.
2. Roll down to your back slowly. As you roll onto your shoulders, extend your legs so your feet are directly up to the ceiling. Keep your legs together.
3. As you extend your legs up, keep your arms straight over your head. This creates the candlestick position.
4. Bring yourself back up by rolling forward. Bring your heels to your butt as quickly as possible.
5. Stand up and jump explosively into the air landing in the lunge position.
6. Once you land, repeat the lunge on the other side.
7. Bring your feet right back together to get another rep.
Scissor Kicks
1. Lay flat on your back, arms next to your sides for support and raise your legs into the air 45 degrees.
2. While keeping your core tight, open your legs wide, then bring them back together again crossing them in front of you.
3. Repeat the movement, being mindful to switch which leg is on top for each rep. You will want to alternate legs.
It is very important to keep your abs braced and back against the floor throughout the exercise.
To modify this exercise, lift your legs higher in front of you. This will make it a little easier to keep your back flat against the ground.
Slowly lower your legs back down as your core becomes stronger.
Planche Press to Triangle Push Ups
Planche Press - Level One Movement
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.
Planche Press to Triangle Push Ups (Feet elevated on a bench, box, couch, or chair) - Level Two and Three Movement
1. Start in a push-up position with your feet elevated on a bench, box, couch or chair.
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.
Toe Touches
This really is as easy to do as it sounds, but you will feel this tomorrow!
1. Lay flat on your back, legs extended straight into the air.
2. Arms straight up.
3. From this position, lift up to touch your toes.
4. Lower back to the starting position.
10 Minute AMRAP (As Many Reps As Possible)
Level 1
- 10 Candlestick to Sit Up
- 10 Lunges or Lunge Jumps Each Side
- 10 Scissor Kicks Each Side
- 10 Planche Press to Triangle Push Ups
- 10 Toe Touches
Level 2
- 10 Candlestick to Lunge Jumps
- 15 Scissor Kicks Each Side
- 15 Planche Press to Triangle Push Ups (Feet elevated on a bench, box, couch, or chair)
- 15 Toe Touches
Level 3
- 10 Candlestick to Lunge Jumps
- 20 Scissor Kicks Each Side
- 20 Planche Press to Triangle Push Ups (Feet elevated on a bench, box, couch, or chair)
- 20 Toe Touches
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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. Lift each knee above your waist.
Burpee to a Box with High Knees
1. Place your hands on a box.
2. Step one foot back, followed by the other foot.
3. Push yourself back up.
4. You can stand or jump up from this position.
5. Once standing, lift each knee up above your waist.
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.
Burpee Tuck Jumps - Level Two Movement
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 into a Tuck Jump. Knees bent.
Burpee Pike Jumps - Level Three Movement
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 into a Pike Jump. Legs straight out in front of you. Try to touch your toes in the air.
Sunshines
1. Sit on the ground, legs straddled, back straight, core tight.
2. Hands up behind your head, fingertips touching lightly.
3. Lean to the side, trying to get as far as you can towards your knee.
4. Come back to center and repeat on the other side.
Tuck Up, Straddle Up
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.
5. From the Hollow Body position, lift up again, this time opening your legs into a Straddle. Bring your arms down in between your legs.
For Level One, you can place your legs on the ground between movements.
For Levels Two and Three, you will maintain the Hollow Body position, with your feet off of the floor throughout the exercise.
4 Minute AMRAP, Rest 1 Minute, and Repeat
Level 1
- 8 Burpee to a Box with High Knees
- 8 Sunshines Each Side
- 8 Tuck Up, Straddle Leg Lift (feet can be on the ground)
Level 2
- 8 Burpee Tuck Jumps
- 8 Sunshines Each Side
- 8 Tuck Up, Straddle Up (feet cannot touch the ground)
Level 3
- 10 Burpee Pike Jumps
- 10 Sunshines Each Side
- 10 Tuck Up, Straddle Up (feet cannot touch the ground)
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Donkey Kicks
1. Place your hands on the ground in front of you.
2. Bend forward and lift your feet off of the ground as high as you can.
3. Keep your core tight and engaged throughout.
4. Stay in control as you come back to the starting position.
Your feet do not need to go up very high, just as high as you feel comfortable.
Tuck Ups to Handstand (against wall)
Level Two Movement
Tuck Ups to Handstand are the most basic way to start practicing Press to Handstands. This movement will increase your core, triceps, and shoulder strength as well.
1. Start facing a wall with your feet and hands on the ground.
2. Knees will be bent, arms will be straight, and hands placed around 8 inches away from the wall.
3. From here, brace your core and transfer the weight that is on your feet to your hands.
4. Your feet will come off the ground and you will bring your hips closer to the wall as you bring your legs up while keeping them bent.
5. Continue this until you are upside down, which is when you will straighten your legs and end up in the Handstand.
6. Make sure you keep your arms straight the whole time and continue to press against the floor.
7. You can choose to come down the opposite way as how you got up or just kick down.
Tuck Ups to Handstand (Freestanding)
If you have mastered the Tuck ups to Handstand against a wall, this is your Level Three movement.
The only variation here is that you will do this away from a wall or support.
1. Start facing a wall with your feet and hands on the ground.
2. Knees will be bent, arms will be straight.
3. From here, brace your core and transfer the weight that is on your feet to your hands.
4. Your feet will come off the ground as you bring your legs up while keeping them bent.
5. Continue this until you are upside down, which is when you will straighten your legs and end up in the Handstand.
6. Make sure you keep your arms straight the whole time and continue to press against the floor.
7. You can choose to come down the opposite way as how you got up or just kick down.
Hollow Hold with Bent Knee Mini Leg Lifts
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. Lift and lower your legs towards the ground without touching.
To modify this position to keep your back firmly pressed against the ground, bring your knees in to a bent position as you lift and lower your legs.
Rolling V-Ups
V-Ups strengthens your entire core, targeting your rectus abdominus and strengthens your hip flexors while also working your quadriceps.
1. Start in a hollow body position on the floor, legs are straight, glued together, and arms up by your ears.
2. Roll all the way over until you are back in your starting position, maintaining a tight, solid core throughout.
3. Bring your legs up, while simultaneously lifting your upper body touching your fingers and toes at the top of the movement.
4. This will form a “V” with your body.
5. After you hit this position, lower your body back to the hollow body.
6. To scale the movement bend your knees which will make it easier.
Your feet can touch the floor in the Level One movement if necessary.
Rolling V-Ups to R/L/Both V-Up
1. Start in a hollow body position on the floor, legs are straight, glued together, and arms up by your ears.
2. Roll all the way over until you are back in your starting position, maintaining a tight, solid core throughout.
2. Bring your right leg up, then the left, then both legs up, while simultaneously lifting your upper body touching your fingers and toes at the top of the movement.
3. This will form a “V” with your body.
4. After you hit this position, lower your body back to the hollow body.
5. Roll back the other way and repeat.
For Levels Two and Three, your feet should remain lifted and in the Hollow Body position throughout the movement.
3 Rounds - One Movement At A Time for Time
Level 1
3 Rounds for :45on/:15off
- Donkey Kicks
- Hollow Hold with Bent Knee Mini Leg Lifts
- Rolling V-Ups
Level 2
3 Rounds for :45on/:15off
- Tuck Ups to Handstand (against wall)
- Hollow Hold with Mini Leg Lifts (feet can tap the ground)
- Rolling V-Ups to R/L/Both V-Up
Level 3
3 Rounds for :50on/:10off
- Tuck Ups to Handstand (freestanding)
- Hollow Hold with Mini Leg Lifts (feet can’t touch the ground)
- Rolling V-Ups to R/L/Both V-Up
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Lateral Burpees
1. Start in a standing position.
2. Get your hands as close as you can 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 to the side and repeat.
To modify this movement:
1. Place your hands on a box.
2. Step or jump back.
3. Touch your chest and thighs to the box.
4. Push yourself back up.
5. You can stand or jump up from this position to the side.
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.
Bicycle Crunches
1. Lay on your back in a Hollow Body position.
2. Hands will be behind your head, eyes up, head neutral.
3. Bring your right knee in to meet your left elbow.
4. Return to the starting position.
5. Bring your left knee in to meet your right elbow.
6. Continue to alternate back and forth.
Side Plank
I like this one because it will hit your rectus abdominis, (your six pack muscles) and your obliques.
1. Lay on your side with your forearm flat on the floor.
2. Your shoulder should be directly above your elbows.
3. Hands relaxed. Head Neutral. Core is tight.
4. Level One should have a bent knees resting on the floor for support.
Levels Two and Three should have both legs extended straight. Feet can either be staggered or stacked.
5. From here, you will lift your top arm to the sky then pull it down and rotate through your waist looping your arm under your body.
6. You will reach back up and continue to repeat.
7. Be aware of your hips, do not raise them up or dip them down. Stay in a straight line.
8. Abs engaged and bottom squeezed tight for support.
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.
4 Minute AMRAP, Hollow Hold, and Repeat
Level 1
- 6 Lateral Burpees to an elevated surface (3 each way)
- 8 Bicycles Each Way (feet on the ground)
- 10 Side Plank on Knee with Reach Unders
- Work for 4:00 then :30 Bent Knee Hollow Hold
Rest :30
- Repeat the whole sequence again
Level 2
- 6 Lateral Burpees (3 each way)
- 8 Bicycles Each Way (feet in the air)
- 10 Side Plank Reach Unders Each Side
- Work for 4:00 then 1:00 Hollow Hold
- Repeat the whole sequence again
Level 3
- 8 Lateral Burpees (4 each way)
- 10 Bicycles Each Way (feet in the air)
- 12 Side Plank Reach Unders Each Side
- Right after 4:00 then 1:00 Hollow Hold
- Repeat the whole sequence again
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Push Ups with Shoulder Taps
1. Start on the floor, on your hands and toes. Hands relaxed. Head neutral.
2. You should be in a nice straight line from your shoulders, to your core, to your heels.
3. Be aware of your hips. Do not raise them up or dip them down. Stay in a straight line.
4. Abs engaged and bottom squeezed tight for support.
5. Keep your arms close to your sides. This will help you to use your shoulders, chest, and triceps.
6. Slowly lower yourself down until your chest touches the floor. You want a full range of motion.
7. Return to the starting position in a controlled movement.
8. Once back at the top, tap your left hand to your right shoulder and then repeat, taping your right hand to your left shoulder.
Be very careful to keep your head neutral. Do not drop it down or stick your chin out. This will put pressure on your neck.
Having trouble getting that full range of motion? Here is a way to scale that will help you to build the upper body strength to get you to your perfect push-up faster:
1. Start in the traditional push-up position above and lower yourself all the way to the floor.
2. Once your chest touches the floor, lower your knees to assist in pushing yourself back up.
Going through that full range of motion will help you to build your upper body strength.
Explosive Push Ups - Level Two Movement
1. Start on the floor, on your hands and toes. Hands relaxed. Head neutral.
2. You should be in a nice straight line from your shoulders, to your core, to your heels.
3. Be aware of your hips. Do not raise them up or dip them down. Stay in a straight line.
4. Abs engaged and bottom squeezed tight for support.
5. Keep your arms close to your sides. This will help you to use your shoulders, chest, and triceps.
6. Slowly lower yourself down until your chest touches the floor. You want a full range of motion.
7. Return to the starting position in a controlled but brisk movement lifting up our hands from the floor at the top of the movement.
Clapping Push Ups - Level 3 Movement
1. Start on the floor, on your hands and toes. Hands relaxed. Head neutral.
2. You should be in a nice straight line from your shoulders, to your core, to your heels.
3. Be aware of your hips. Do not raise them up or dip them down. Stay in a straight line.
4. Abs engaged and bottom squeezed tight for support.
5. Keep your arms close to your sides. This will help you to use your shoulders, chest, and triceps.
6. Slowly lower yourself down until your chest touches the floor. You want a full range of motion.
7. Return to the starting position in a controlled but brisk movement lifting up our hands from the floor at the top of the movement and clapping before your return to the start position.
Circle Hollow Rocks
1. Start in the Hollow Body position, on your back, arms extended over your head.
2. Begin rocking back and forth in a nice, controlled, small movement.
3 Your feet are not going up too high.
4. Your feet are not touching the floor.
5. Slowly move yourself in a circle in one direction.
6. After completing the circle, reverse directions.
Level One will do this exercise with bent knees.
Levels Two and Three will have straight legs.
To Modify: Whatever position you are able to hold your Hollow Body position in, is the position you will do this movement in. If you are not able to have a firm connection to the ground with straight legs, bend your arms and legs and do the movement in this position.
Tuck Jumps
1. Begin standing with your knees slightly bent.
2. Hold your hands in front of you, with your arms or elbows at chest height.
3. Jump up as high as you can, bringing your knees towards the chest, attempting to touch them to your elbows or hands.
4. Land by straightening your legs out.
Squat Tuck Jumps
If you have mastered the Tuck Jump, this is your Levels Two and Three movement.
1. Begin standing with your knees slightly bent, move into a full Squat position.
2. Hold your hands in front of you, with your arms or elbows at chest height.
3. As you raise out of the Squat, jump up as high as you can, bringing your knees towards the chest, attempting to touch them to your elbows or hands.
4. Land by straightening your legs out.
Half V-Ups
1. Start in the Hollow Hold position.
2. Keep your legs straight and bring your knees in towards your chest, while at the same time lifting your upper body touching your fingers and toes.
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.
V Ups - Levels Two and Three 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.
10 Minute AMRAP - As Many Reps As Possible
Level 1
- 10 Push Ups (on knees if needed) Shoulder Tap Right /Shoulder Tap Left
- 1 Bent Knee Circle Hollow Rocks - each way
- 10 Tuck Jumps
- 10 Half V-Ups
Level 2
- 10 Explosive Push Ups
- 1 Circle Hollow Rocks - each way
- 10 Tuck Jumps
- 10 V-Ups
Level 3
- 10 Clapping Push Ups
- 2 Circle Hollow Rocks - each way
- 10 Squat Tuck Jumps
- 15 V-Ups
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We have four new exercises for you today to continue to give you that full core workout.
Side Crawl and Mountain Climbers
1. Start in a push-up position.
2. Take 3 steps in this position to the side
3. Bring one knee into your chest.
4. Keep your core nice and tight.
5. Shoulders are engaged.
6. Alternate bringing your knees in to your chest.
7. Start slowly and increase speed as you become more comfortable.
8. Repeat to the other side.
To modify if you are not quite flexible yet, bring your knee in to just under your hips or however far is comfortable.
Single Leg Seated Straddle Lifts
1. Sit on the floor, legs straight in an open straddle position.
2. Your hands are behind you for support.
3. Lift and then lightly tap your foot to the ground, right and then left.
Please be very aware to not lean back when doing this movement.
Seated Straddle Lifts
Levels Two and Three Movement
1. Sit on the floor, legs straight in an open straddle position.
2. Your hands can either be in front of you or behind you, whichever is more comfortable.
3. Lift and then lightly tap both of your feet to the ground.
For Level Three - Hold your feet at the top of the movement for 2 seconds.
Please be very aware to not lean back when doing this movement.
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 a box.
2. Step one foot back, followed by the other foot or jump backward.
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.
Elevated Burpees without a Push Up
Level Two Movement
1. Jump your feet onto an elevated box or chair.
2. Get your feet as close to your hands as you drop down off of the box.
3. Stand Up.
4. Jump up with your arms above your head.
Elevated Burpees with a Push Up
Level Three Movement
1. Jump your feet onto an elevated box or chair.
2. Drop to the floor in a push up position so that your chest touches the floor.
4. Jump your feet down off of the box.
5. Stand Up.
6. Jump up with your arms above your head.
Reverse Crunches
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 as you do so.
Level 1
4 Rounds :30 of work each
- Side Crawl to Mountain Climbers (3 steps each way and 5 Mountain Climbers Each Side)
- Single Leg Seated Straddle Lifts
Rest 1:00
4 Rounds :30 of work each
- Burpees
- Reverse Crunches
Level 2
4 Rounds :30 of work each
- Side Crawl to Mountain Climbers (3 steps each way and 5 Mountain Climbers Each Side)
- Seated Straddle Lifts
Rest 1:00
5 Rounds :30 of work each
- Elevated feet Burpees without a Push Up
- Reverse Crunches
Level 3
5 Rounds :30 of work each
- Side Crawl to Mountain Climbers (3 steps each way and 5 Mountain Climbers Each Side)
- Seated Straddle Lifts with 2 second hold
No Rest. Right Into:
5 Rounds :30 of work each
- Elevated feet Burpees with a Push Up
- Reverse Crunches
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Hollow Rocks Roll Over to Arch Rocks
This exercise is a combination of two movements. They are broken down for you below:
Hollow Rocks
1. Start in the Hollow Body position, on your back, arms extended over your head.
2. Begin rocking back and forth in a nice, controlled, small movement.
3 Your feet are not going up too high.
4. Your feet are not touching the floor.
Whatever position you are able to hold your Hollow Body position in, is the position you will do this movement in. If you are not able to have a firm connection to the ground with straight legs, bend your arms and legs and do the movement in this position.
Roll over to your stomach to do the Arch Rocks.
Arch Rocks
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.
7. Repeat
Plank Walk Outs
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.
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.
Plank Walkout to Press Up - Level Two Movement
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 all of the way, slowly lower yourself to the ground.
6. Press your body back up in that position.
7. Slowly walk them back in to your starting position.
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.
Plank Press Ups - Level Three Movement
1. Start in the push-up position on your hands.
2. Slowly walk your hands out.
3. Once you have walked your hands out all of the way, slowly lower yourself to the ground.
4. Press your body back up in that position.
5. Continue to repeat this motion, up and down.
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.
3 Way Candlestick Roll
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 a Straddle position, reaching forward to touch your right toe.
7. Roll back to the Candlestick, reaching towards the middle as you come back into your Straddle.
8. Roll back to the Candlestick again, reaching toward your left toe as you come back up into your straddle position.
Alternating Single Leg Candlestick Roll
Level Two Movement will do the Candlestick Roll to Standing on One Leg.
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, by rolling forward. Bring your heels to your butt as quickly as possible. This will make the roll more efficient!
7. Roll out of the Candlestick position to standing on one leg.
8. Roll back into the Candlestick position and repeat on the other leg.
Alternating Single Leg Candlestick Roll to a Jump
Level Three Movement
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, by rolling forward. Bring your heels to your butt as quickly as possible. This will make the roll more efficient!
7. Roll out of the Candlestick position to explode into a jump on just one leg.
8. Repeat with the other leg.
Planche Press to 2 Shoulder Taps Each Side
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. Tap your shoulders once you have returned to the starting position.
7. Repeat.
Wall Walks with 2 Shoulder Taps Each Side
This is the Level Two Movement
1. Start in a Push Up position. Do one Push Up with your feet against a wall.
2. Begin to push yourself up along the wall by taking big steps 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. Once you reach the handstand position, you will do a shoulder tap on each side.
6. 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.
Wall Walk with 2 Thigh Taps Each Side
This is the Level Three Movement
1. Start in a Push Up position. Do one Push Up with your feet against a wall.
2. Begin to push yourself up along the wall by taking big steps 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. Once you reach the handstand position, you will do a thigh tap on each side.
6. Slowly walk yourself back down the wall to your starting position.
Flutter Kicks
1. Lay on your back in the Hollow Body position
2. Arms are extended over your head or by your sides.
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 or bend your legs.
2 Rounds for Time
Level 1
:50 work :10 rest
- 5 Hollow Rocks, Roll Over to 5 Arch Rocks
- Plank Walk Outs
- 3 Way Candlestick Roll
- Planche Press to 2 Shoulder Taps Each Side
- Flutter Kicks
Level 2
1:00 Each
- 5 Hollow Rocks, Roll Over to 5 Arch Rocks
- Plank Walkout to Press Up
- Alternating Single Leg Candlestick Roll and Jump
- Wall Walk with 2 Shoulder Taps Each Side
- Flutter Kicks
Level 3
1:00 Each
- 8 Hollow Rocks, Roll Over to 8 Arch Rocks
- Plank Press Ups
- Alternating Single Leg Candlestick Roll and Jump
- Wall Walk with 2 Thigh Taps Each Side
- Flutter Kicks
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Alternating Single Seated Leg Lifts/Seated Leg Lifts
Seated Leg Lifts 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.
If this movement is too easy for you, you are a Level Two or Level Three.
For this exercise, as a Level Two, 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.
For Level Three, repeat the Level Two movement, but hold at the top of each rep for 3 seconds.
To make this easier, you can move your hands behind you for support.
For an extra challenge, move your hands farther in front of you.
Spiderman Mountain Climbers
1. Start in a push-up position.
2. Bring one foot up next to your hand.
3. Keep your core nice and tight.
4. Shoulders are engaged.
5. Alternate feet.
6. Start slowly and increase speed as you become more comfortable.
7. You should be in a nice flat line from your head, to your hips, to your heels.
Plyometric Spiderman Mountain Climbers
1. Start in a push-up position.
2. Bring one foot up next to your hand in a light jumping/jogging motion.
3. Keep your core nice and tight.
4. Shoulders are engaged.
5. Alternate feet but keep constantly moving. You are coming up into the air and landing both feet at the same time, one by your hand and one in the original starting position.
6. Start slowly and increase speed as you become more comfortable.
7. You should be in a nice flat line from your head, to your hips, to your heels.
Alternating V-Ups
1. Start in the Hollow Hold Position.
2. Keeping your legs straight, lift one leg to 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 on the opposite leg.
Alternate sides, bringing your knee in as close to your chest as possible.
To modify for Level One, keep your feet on the ground for stability.
Complete 3 rounds of each exercise before moving on to the next.
Level 1
3 Rounds :45on/:15off
- Alternating Single Seated Leg Lifts with a 3 second pause
- Spiderman Mountain Climbers
- Alternating V-Ups (feet on the ground)
Level 2
3 Rounds :45on/:15off
- Seated Leg Lifts
- Plyometric Spiderman Mountain Climbers
- Alternating V-Ups
Level 3
3 Rounds :50on/:10off
- Seated Leg Lifts with a 3 second pause
- Plyometric Spiderman Mountain Climbers
- Alternating V-Ups
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