It’s Friday of TPC week here in Ponte Vedra, and the traffic is no good. But fear not! We can get in a workout, gym or no gym, equipment or no equipment. We’re gonna hit it, and hit it hard today. I did this workout this morning, and it took less than 20 minutes of my day, INCLUDING warm up and cool down! Today we are focusing on form, controlled and purposeful. It’s only 5 exercises, 10 of each, for 2 rounds. Yep, 100 reps. That’s it. Then 2 minutes of abs. NOTHING compared to your 1,000 rep challenge. So, let’s do it!
Exercise Time: 15-30 minutes depending on your fitness level
Number of Exercises Total: 5 regular, 1 ab bonus
Rounds: 2 (YES! Only 2!)
Total number of reps: 100 + abs
- medicine ball/exercise ball (optional)
- weights (optional)
- exercise mat
- pen/paper to keep track of your time
Traveling Push Up Tuck Jumps
Elevated Plank Clock Press Up *medicine ball/exercise ball optional
Stretch and Jump *medicine ball/weights optional
Elevated Push Up Core Balance
BONUS EXERCISE: Outstretched Abs (2 minutes for as many reps as possible)
Traveling Push Up Tuck Jumps: Start standing and then squat and place both hands on the floor just outside your feet. Jump back to plank. Lift your right hand and right foot off the floor at the same time and “walk” them to the right about 6-12 inches (the further you walk, the harder these are) while you simultaneously lower your body into a push up (your legs will be spread out and your arms will be wide). Then “walk” your left hand and left foot to the right back to plank position while you press back up to a plank. Repeat one more time to the right, “walking” to the right while you do a push up. Once you’ve traveled TWICE to the right, jump your feet back to your hands in a deep squat position, then explode toward the ceiling, jumping and tucking your knees up toward your chest, tapping the top of your thighs with the palms of your hands. This is 1 rep. Repeat moving to the left now, leading with left foot and left hand first, lower while you “walk” to the left into a push up, “walk” one more time to the left, push up again, then power tuck jump. Same exercise, moving to the left this time. You will do this a total of 10 times, alternating each time between moving to the right or moving to the left. You will do 2 push ups and 1 power tuck jump each direction.
Modification: You may always walk back one leg at a time to a plank instead of jumping. Also, once you’ve landed in a plank, whether you jumped or walked there, you may drop to your knees, making sure your butt is flat (you are not a horse or donkey! Get your butt down so your body is a flat line from your head to your knees!) and you may do moving push ups on your hands and your knees.
V-Up Abs: Lay flat on your mat. Extend your arms overhead, legs long and flat. In one motion, you are going to raise both legs, keeping them STRAIGHT, to about a 45 degree angle, while you reach your upper body off the floor, arms staying overhead with upper arms hugging your ears. Reach you fingertips to your toes, then lower. This is 1 rep. LISTEN UP: this is a SLOW, CONTROLLED movement. Do not FLAIL. If you are a flailer, STOP. Do one of the modifications below!
Modifications: If this exercise is too difficult for you or if you are swinging your legs or body to touch your toes, or if you are bending your knees, please stop. Instead of doing it with both legs, touch one leg at a time (and do 20 total, 10 on each leg). Also, you may do this exercise with bent legs, but in this case, you would bend your legs to 90 degrees (thighs would be perpendicular to your lower legs), and reach your hands around to the side, touching the outside of each foot with the corresponding hand (left hand to left foot, right hand to right foot), then you’d lower back to the floor.
Elevated Plank Clock Press Up: I am going to describe this exercise with an exercise/medicine ball. If you do not have one, you can just remove that part and do it on the floor. It’ll focus in a slightly different way on your muscle groups, but the idea is the same. Place your ball on the floor, hands on top side by side. Feet should be on the floor behind the ball in a comfortable position, much like a deep squat, but loose and comfortable. First, jump your legs out to a side plank (again, if you are thinking of your body as a clock and the ball or your hands as 12 o’clock, your side plank is always aiming your legs at about 3 or 4 o’clock on the right and about 8 or 9 o’clock on the right). Keep your body in a tight line, arms tight, pressing through your shoulders, abs squeezed, butt squeezed. Basically, if you have a muscle, squeeze it! Then jump your feet quickly back behind the ball and then stand up, holding the ball in your hands and pressing it overhead. Then lower back to the floor, squatting down and putting the ball on the floor and jumping your body to the left side in a side plank, then back behind the ball, then press overhead. Finally, squat back down, ball on the floor and jump your body straight back behind you so you are in a full plank, hands on the ball, chest right over the top of the ball and legs back in a plank behind you. That’s 1 rep. Repeat a total of 10 times. This is fast, but this is controlled. You need your body to be tight, butt lowered, abs squeezed.
Modification: As with all planks, you may always step to the side and the back rather than jumping. But I really want you to try to challenge yourself with this one. Try jumping. Check your body position. Squeeze (have I mentioned that yet?)!
Stretch and Jump: Holding a ball in your hands (if you don’t have a ball, get a can of soup, or something equivalent that has some weight to it) and standing at the foot of your mat, squat down and sit your butt on the floor, then lower your entire body so you are laying completely flat and extend the weight over your head so you are in one full, long, extended line on the floor. Then bring the weight back to your chest as you literally ROLL up, pulling your feet to your butt and placing them on the floor, rolling your upper body toward your knees until you are balanced and can stand up. Do NOT touch the floor with your hands (that’s coming in the modified version). Use your abs to get yourself up. Once on your feet, raise the ball/weight/soup, etc. over your head and jump to the sky. That’s 1 rep. Repeat a total of 10 times.
Modification: A couple modifications on this one. Some people are not flexible enough to stand up / roll up from a laying down position. The first thing you can do to assist yourself is to lay on a raised surface (like an exercise bench) with your legs hanging off the end. If you do this on an exercise bench, do NOT extend the weight over your head. Just hold it by your chest as you won’t have a flat surface over your head. You could also use a coffee table, a really low futon or couch, etc. Don’t use anything that’s over like 18 inches tall, though. Then you’re not really doing any work. If you don’t have something you can lay on that will help you, do the exact same exercise, but when it’s time to roll up, hold your ball or weight in one hand, and tuck your opposite leg under you, using your free hand to help push you up. Then make sure you still jump. Just modify the parts you need help with. Don’t make it too easy on yourself! It’ll be a waste of your time!
Elevated Push Up Core Balance: Find an elevated surface. The higher the surface the harder this will be. You can use a couch, a table, a bed, a weight bench. Whatever you have access to. Get in a full plank/push up position with your FEET on the elevated surface. Do one full push up and return to plank position. Once there, simultaneously lift your right arm out extended and straight overhead as you lift your opposite (left) leg up and back behind you. Always opposite arm and opposite leg. Hold this for 1-2 seconds in a balance. Return both hand and foot so you are in a plank. This is 1 rep. Repeat by pushing up, then lifting the opposite hand and foot for your second rep. Do a total of 10, alternating in between so you’ll end up doing 5 on each side. These are slow and controlled.
Modifications: If the elevation is too much for you, you can do these exactly as is without elevating your feet. You may also do these on your knees for the easiest variation. Remember, as always, for the push up portion (if you do them on your knees), keep your body FLAT. It’s so important.
Do one full round, 10 of each exercise, then repeat one more time. You’re done! Now for the Ab Challenge!
BONUS AB EXERCISE – Outstretched Abs: This is a 2 minute challenge broken into four 30 second segments.
*** ONCE YOU’VE RAISED YOUR SHOULDER BLADES OFF THE FLOOR, THEY DO NOT TOUCH AGAIN UNTIL 2 MINUTES ARE UP!***
0 – 30 seconds: Lay flat on your mat, legs extended and arms straight with palms down on top of your hips/thighs. Lift your upper body off the floor so your shoulder blades are NOT touching the floor. This is your start position. I want you to keep your hands on top of your legs the entire time, palms touching your legs, and reach your fingertips toward the tops of your knees. Do NOT go any further than the tops of your knees. Then lower back to the starting position with hands on top of your thighs and shoulder blades OFF the floor. Repeat as many as you can in 30 seconds.
31-60 seconds: Reminder: do not EVER lower your shoulder blades to the floor until time is up. Small change here. Quickly move both hands over to the outside of your left leg, with your left hand on top of your right hand, and your right hand on top of your left outer thigh. Repeat the exact same pulsing movement, up toward your knee cap, and back to the starting position, for 30 seconds, counting your reps.
61-90 seconds: Repeat, but this time move your hands to the right side with your right hand on top and your left hand on the outside of your right thigh. Pulse up and back as many times as you can in 30 seconds, counting your reps.
Final 30 seconds – 91-120 seconds: Go back to the center, repeating the exact same exercise you did for the first 30 seconds. Burn baby, burn. You’ll feel this in your abs and you’ll start to get tired. Do NOT, I repeat, do NOT lay your head back or put your shoulders back on the floor. It’s so important to push yourself if you want to see a difference!
That’s it! You did it! Controlled. Chaos. Done! I am really hoping that later tonight I can get some video of these exercises and I’ll post for you. In the meantime, don’t let that stop you. Get after it. Challenge yourself. You can do it. You are stronger than you think! 🙂