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LEAN, STRONG & UNSTOPPABLELES 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.