LESS eee LEAN, STRONG & UNSTOPPABLELES MILLS PUMP WORKOUTS: PUMP BASICS (10 minutes) Tools: Barbell, weights Benefits: Learn how to assemble your barbell and adjust your weights, along with proper grip and stance techniques to get the most out of your LES MILLS PUMP workouts PUMP CHALLENGE (20 minutes) Tools: Barbell, weights, and step (optional) Songs: “Telephone,” “Somebody's Watching Me,” “The Sun Always Shines on TV” Moves: Learn to squat, deadlift, bench press, clean and press, kickback, and bicep curl. Benefits: Learn the fundamental resistance training exercises, then connect these to the music. By using different tempos, we challenge the muscles in different ways. The result is strength and function for life. PUMP AND BURN (30 minutes) Tools: Barbell, weights, and step (optional) Songs: “You Ain't Seen Nothin’ Yet,” “Word Up,” “Save a Horse (Ride a Cowboy)" Moves: Warm-up, squat, chest, legs and back, core, stretch. These are predominantly compound exercises that work several muscles at once for the biggest calorie and fat burn Benefits: Strength and conditioning begins through integrated, functional movement. Fat-burning and strength endurance are underway as muscle adaptation occurs. PUMP AND SHRED (45 minutes) Tools: Barbell, weights, and step (optional) Songs: “It's Not MyTime,” “What About Me,’ “Car Wash” Moves: Warm-up, squat, chest, legs and back, lunges, shoulders, core, stretch. Benefits: We add lunges and shoulder training into the mix as we begin to develop THE REP EFFECT™— building endurance and churning through fat stores with each repetition.PUMP REVOLUTION (55 minutes) Tools: Barbell, weights, and step (optional) Songs: "DJ Got Us Fallin’ in Love,” “Take On Me/” "We Are the Champions,” “Cherry Pie" Moves: Warm-up, squat, chest, legs and back, triceps, biceps, lunges, shoulders, core, stretch. Expect quick tempos, power presses, and power lunges that will drive your heart rate up, Benefits: This is what LES MILLS PUMP is all about—strength, endurance, and toning —with the added bonus of cardio “kick-ups PUMP EXTREME (55 minutes) Tools: Barbell, weights, and step (optional) Songs: “Evacuate the Dance Floor,’ “Pump Up the Jam’ “Bad Case of Loving You,” “Sweet Home Alabama” Moves: Warm-up, squat, chest, legs and back, triceps, biceps, lunges, shoulders, core, stretch. You'll be creating maximum muscle pressure to get results fast with moves like “bottom halves” (matrix work) and in isolating platework. Benefits: Experience the full power of the LES MILLS PUMP program with a focus on intensity and strength FLOW (20 minutes) Tools: Yoga mat (optional) Songs: “Intuition” “Cruisin’” Moves: Sun Salutations, warrior poses, balances, twists, hamstrings, lower back. Stretch and lengthen your entire body. Benefits: These yoga postures are designed specifically around the muscles you target most in the LES MILLS PUMP workouts. They'll help increase flexibility, decrease soreness, and improve your postural alignment. HARD CORE ABS (20 minutes) Tools: Yoga mat (optional) Moves: A combination of crunches, oblique twists, back extensions, and lower ab exercises target the rectus abdominus, the obliques, and the muscles of the back to strengthen your entire core. Benefits: A strong core helps you work harder in your workouts and in everyday life. This workout will also help create definition in your abs as it tones and tightens your entire midsection.1G, LEAN MUSCLE-BUILDING WORKOUTS Learn how to assemble your barbell, adjust your weights, and get proper grip and stance techniques to get the most out of your LES MILLS PUMP workout program. (10 minutes) Start firing your muscles with fundamental resistance exercises so you can see visible results in no time. (20 minutes) Feel the burn with “compound” moves that work several muscles at once to scorch fat and calories. The bigger the bur, the bigger the results. (30 minutes) Start “shredding” while you build endurance and churn through fat stores with each repetition. THE. REP EFFECT™ is in full effect here. (45 minutes) Weights won't be the only thing lifted here as you focus on intensity and targeted muscle training in this extreme workout. (55 minutes) Drive your heart rate up with quick tempos and big moves like power presses and power lunges. This is calorie-burning and lean muscle- building at its best. (55 minutes) Increase flexibility, decrease soreness, and improve your alignment as you stretch your entire body. (20 minutes) Carve out your core and define your back with moves that hit your muscles from every direction. It's 360-degree training for your entire midsection. 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Pictures have a way of showing changes that you may not see in the mirror. So grab your camera, follow the guidelines in your “Hit Us with Your Best Shot” brochure, and click away. PUMP & SHRED PUMP REVOLUTION PUMP & SHRED PUMP EXTREME DAY 3 FLOW PANONI—PHASE 2 DAY 4 FLOW HARD CORE ABS HARD CORE ABS PUMP & SHRED WALK FLOW HARD CORE ABS FLOW HARD CORE ABS DAY 4 DAY 5 FLOW PUMP 20 minute: REVOLUTION | HARD CORE A rminutes ABS PUMP EXTREME FLOW PUMP REVOLUTION WALK FLOW HARD CORE ABS PUMP EXTREME PUMP REVOLUTION KIA KAHA—PHASE 3 DAY 6 DAY 7 EXTREME | ,,VWALK WALK oe oLuaae WALK — SE PUMP EXTREME