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! You can check your calendar located under the second tab in the program to see which videos you are supposed to be doing on which days. 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, stronger, better version of yourself.
Envision yourself having the power you have always wanted! Now, let's get started!
~ Kari
Click above to watch our welcome video!
Level 1
3 Rounds :30 seconds on/:15 seconds off
- Hanging Knee Tucks
- Side Plank Leg Lifts Right
- Side Plank Leg Lifts Left
- Bird Dogs
Then 1:00 minute Max Effort Hanging Knee Tucks
Level 2
3 Rounds :30 seconds on/:15 seconds off
- Hanging Strict Toes To Bar
- Star Plank Right
- Star Plank Left
- Crouching Bird Dogs
Then 1:00 minute Max Effort Hanging Strict Toes To Bar
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 #PowerAbsForPerformance. Good luck!
Some important things to keep in mind before we start...
- There are two pieces of equipment necessary for PowerAbs For Performance: Pull-Up Bar and Medicine Ball.
- 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.
Hanging Knee Tucks - Level 1
1. Jump up to your pull-up bar with your hands in a strong grip with your feet hanging down.
2. Keep your head neutral with your core tight.
3. Bring your knees up toward your chest. The goal is to get your knees at least horizontal so that your thighs are parallel to the ground.
4. Lower your knees back down and return to the starting position.
Hanging Strict Toes To Bar - Level 2
1. Jump up to your pull-up bar with your hands in a strong grip with your feet hanging down.
2. Keep your head neutral with your core tight.
3. Raise your legs so up towards the top of the bar. The goal is for your toes to touch the bar.
4. Lower your legs back down and return to the starting position.
5. Stay controlled throughout the entirety of the movement. There should be little to no swinging during this movement.
Side Plank Leg Lifts - Level 1
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. You should have both legs extended straight. Feet can either be staggered or stacked.
5. From here, you will lift your top leg up towards the ceiling with your toes still facing forward.
6. Lower your leg back down to the starting position.
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.
Star Plank - Level 2
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. You should have both legs extended straight. Feet can either be staggered or stacked.
5. Lift your arm and leg up towards the ceiling. Your toes should remain facing forward.
6. Hold this position for the remaining time.
Bird Dogs - Level 1
1. Start on the floor, on your hands and knees.
2. Extend your opposite arm in front of you and opposite leg behind you.
3. Pause at the top.
4. Ensure you have full control throughout the exercise.
5. Alternate opposite arm and opposite leg.
Crouching Bird Dogs - Level 2
1. Start on the floor in a tabletop position with your knees 1-3 inches off of the floor.
2. Extend your opposite arm in front of you and opposite leg behind you.
3. Pause at the top.
4. Ensure you have full control throughout the exercise.
5. Alternate opposite arm and opposite leg.
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Level 1
AMRAP (As Many Reps/Rounds As Possible) 3 minutes 1, 2, 3, 4, 5, etc.
- Bent Knee Hollow Rocks
- Superman Lifts
Rest 1:00 minute
AMRAP 6 minutes
- 20 Medicine Ball Russian Twists Feet On Floor (10 Each Side)
- 10 Medicine Ball Rollouts From Knees (Plank Position With Arms On Ball)
- 5 Sprinter Sprinter Suitcase
Level 2
AMRAP (As Many Reps/Rounds As Possible) 3 minutes 1, 2, 3, 4, 5, etc.
- Hollow Rocks
- Superman Rocks
Rest 1:00 minute
AMRAP 6 minutes
- 20 Medicine Ball Russian Twists (10 Each Side)
- 10 Medicine Ball Rollouts (Plank Position With Arms On Ball)
- 5 Sprinter Sprinter Suitcase
Today we are going to work on five movements to help you become a stronger, faster, and more explosive athlete.
Bent Knee Hollow Rocks - Level 1
1. Start on the floor, lying flat on your back.
2. Extend your arms over your head.
3. Bring your legs up in front of you at a 90 degree angle.
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. Begin rocking back and forth in a nice, controlled, small movement.
7. Your feet should not go up too high
8. Your feet are not touching the floor.
Hollow Rocks - Level 2
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 should not go up too high.
9. Your feet are not touching the floor.
Superman Lifts - Level 1
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. Lower your arms and legs back down and repeat.
Superman Rocks - Level 2
1. Start in the Superman position, on your stomach, arms extended over your head with your arms and feet lifted.
2. Begin rocking back and forth in a nice, controlled movement.
3 Your feet should not go 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.
Medicine Ball Russian Twists - Level 1 and Level 2
1. Begin on the ground seat with your knees bent. For Level 1, your feet will remain on the floor and for Level 2, your feet should be slightly lifted off the floor.
2. Grab your medicine ball and hold it at your chest.
Twist to the right.
3. Tap the medicine ball down to the floor.
4. Twist to the left.
5. Tap the medicine ball down to the floor.
Medicine Ball Rollouts - Level 1 and Level 2
1. Start in a plank position with your forearms resting on the medicine ball. Level 1 will hold the plank position from your knees. Level 2 will hold the plank position with your legs extended out on your toes.
2. Roll the medicine ball forward with your forearms and extend your body out.
3. Your abs should stay engaged and your hips should not sag throughout this movement.
4. Roll the medicine ball back to the starting position.
Sprinter Sprinter Suitcase - Level 1 and Level 2
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. Bring your arms forward as you bend one knee into your chest, straighten it back out.
7. Bring your arms forward as you bring the other knee into your chest, return to the starting position.
8. Bring your arms forward as you bring both knees into your chest. Return to the starting position.
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Level 1
4 Rounds :30 seconds each
- Hanging Knee Tucks Side to Side
- Medicine Ball Slams
- Medicine Ball Tuck Ups
- Bear Crawl (4 Steps Forward, 4 Steps Backwards)
- Rest
Level 2
4 Rounds :30 seconds each
- Hanging Side To Side Knee Tuck
- Medicine Ball Slams
- Medicine Ball V-Ups
- Bear Crawl (4 Steps Forward, 4 Steps Backwards)
- Rest
We have four new exercises for you today to continue to give you that full ab workout.
Hanging Knee Tucks Side to Side - Level 1
1. Jump up to your pull up bar with your hands in a strong grip with your feet hanging down.
2. Keep your head neutral with your core tight.
3. Bring your knees up towards your right side.
4. Lower your legs back down to the starting position.
5. Bring your knees up towards your left side.
6. Lower your legs back down to the starting position.
Hanging Knee Tucks to Elbows - Level 2
1. Jump up to your pull up bar with your hands in a strong grip with your feet hanging down.
2. Keep your head neutral with your core tight.
3. Bring your knees up towards your right elbow.
4. Lower your legs back down to the starting position.
5. Bring your knees up towards your left elbow.
6. Lower your legs back down to the starting position.
Medicine Ball Slams - Level 1 and Level 2
1. Start in a wide stance with your feet slightly further than shoulder width apart. Your medicine ball should be placed on the ground right in front of you.
2. Slightly bend your legs to grab the medicine ball and lift the ball overhead.
3. Stand tall and slam your medicine ball down to the ground.
4. Pick the ball back up and repeat the movement.
Medicine Ball Tuck Ups - Level 1
1. Start on the floor, lying flat on your back. Extend your arms straight out overhead with a medicine ball held in your hands. Legs should also be extended straight out.
2. Bring yourself into a tuck position with your knees close to your chest and your arms holding the medicine ball right above your shins.
3. Return to the starting position.
4. Note, when you are in the tuck position, you are sitting on your hips and not your back.
Everything is engaged.
Medicine Ball V-Ups - Level 2
1. Start on the floor, lying flat on your back. Extend your arms straight out overhead with a medicine ball held in your hands. Legs should also be extended straight out.
2. Keep your legs straight and bring your toes up, while at the same time lifting your upper body touching the medicine ball to your 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 medicine ball touch at the top, return back and repeat the movement.
Bear Crawl - Level 1 and Level 2
1. Start on your hands and toes with your knees bent slightly off the ground.
2. Your shoulders and hips should be in line with your back parallel to the ground.
3. Your shoulders should be directly above your wrist and your feet should be flexed.
4. Start by taking small steps with your same foot and same hand moving forward.
5. Core is staying nice and stable with your back staying parallel to the ground.
6. Move four steps forward and four steps back.
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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 abs and performance. Now, on to Day Four!
Level 1
AMRAP (As Many Reps/Rounds As Possible) 10 minutes
- 10 Medicine Ball Dead Bug
- 10 Windshield Wipers
- 10 Glute Bridge
- 10 Rotating Side Plank From Knee Each Side
Level 2
AMRAP 10 minutes
- 10 Medicine Ball Dead Bug
- 10 Medicine Ball Windshield Wipers
- 10 Medicine Ball Glute Bridge
- 10 Rotating Side Plank Each Side
Medicine Ball Dead Bug - Level 1 and Level 2
1. Start laying with your back flat on the ground, knees in a 90 degree angle up in the air. You should be holding a medicine ball in your hands with your arms straight out in front of you (towards the ceiling).
2. Be sure to keep your back flat on the ground throughout the entirety of the exercise.
3. Extend one leg straight out in front of you without touching your leg to the floor, as well as extending the medicine ball out overhead.
4. Return to the starting position in a controlled manner.
5. Repeat steps with opposite leg.
Windshield Wipers - Level 1
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. Extend your legs straight out in front of you.
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 hit the ground throughout the movement. Decrease the range of motion if your feet are hitting the ground.
Medicine Ball Windshield Wipers - Level 2
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. Place a medicine ball in between your feet. Extend your legs out in front of you with your knees slightly bent.
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 hit the ground throughout the movement. Decrease the range of motion if your feet are hitting the ground.
Glute Bridge - Level 1
1. Lay flat on your back with your knees bent and your feet hip length apart.
2. Lift your hips up as high as you can.
3. Squeeze your glutes when you reach the top.
4. Lower your hips back down.
Medicine Ball Glute Bridge - Level 2
1. Lay flat on your back with your knees bent and your feet should be placed on top of a medicine ball.
2. Lift your hips up as high as you can.
3. Squeeze your glutes when you reach the top.
4. Lower your hips back down.
Rotating Side Plank Each Side - Level 1 and Level 2
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. For Level 1, you will have bent knees resting on the floor for support. For Level 2, You 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.
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Level 1
EMOM (Every Minute On the Minute) 10 minutes
ODD 8 Standing Medicine Ball Wood Chops Each Side
EVEN (Minutes 2,6,10) - Max Effort Hanging Knee Tuck Hold (CAP 45 Seconds)
EVEN (Minutes 4 and 8) - Max Effort Bent Knee Hollow Hold (CAP 45 Seconds)
Level 2
EMOM (Every Minute On the Minute) 10 minutes
ODD 10 Standing Medicine Ball Wood Chop Each Side
EVEN (Minutes 2,6,10) - Max Effort Hanging L-Sit Hold (CAP 45 Seconds)
EVEN (Minutes 4 and 8) - Max Effort Hollow Hold (CAP 45 Seconds)
Medicine Ball Wood Chops - Level 1 and Level 2
1. Start in a standing position with your feet wider than shoulder width apart and a medicine ball in your hands.
2. Bend your knees and twist down to one side placing the medicine ball down behind your knee.
3. Rotate your body and twist up to extend the medicine ball to the opposite side.
4. Repeat on the opposite side.
Hanging Knee Tuck Hold - Level 1
1. Jump up to your pull up bar with your hands in a strong grip with your feet hanging down.
2. Keep your head neutral with your core tight.
3. Bring your knees up toward your chest. The goal is to get your knees at least horizontal so that your thighs are parallel to the ground.
4. Hold your knees in this position for the remaining time.
Hanging L-Sit Hold - Level 2
1. Jump up to your pull up bar with your hands in a strong grip with your feet hanging down.
2. Keep your head neutral with your core tight.
3. Bring your legs straight up to a 90 degree angle with your body, looking like the shape of an L.
4. Hold your legs in this position for the remaining time.
Bent Knee Hollow Hold - Level 1
1. Start on the floor, lying flat on your back.
2. Extend your arms over your head.
3. Bring your knees up to a 90 degree angle.
4. Eyes up towards the ceiling.
5. Lift your shoulders, keeping your back firmly pressed to the floor. There should be no space between your lower back and the ground!
6. Keep your core tight in the Hollow Body position.
Hollow Hold - Level 2
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 your core tight in the Hollow Body position.
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