Cardio Coach™ PUMP

Cardio Coach™ PUMP is a full body circuit workout. PUMP combines a series of circuits that are made up of a variety of exercises for each major muscle group. The workout includes a warm up track, a stretch track and circuit tracks.

To participate in the PUMP workout, you will need a small space (10 x 10 recommended) and some form of resistance such as hand weights or resistance bands. See the 'Equipment' link for a list of recommended items.

The PUMP workout is fully customizable to each individual participant. PUMP is available as an MP3 download and delivered as a compressed folder containing separate tracks for customization.

When you put on your headphones for the first time, the workout will move at a very fast pace. Since the actual experience is audio only, your first time using PUMP may be confusing. The workout was designed to be verbally tight to enhance the experience on return visits. It is HIGHLY recommended that you review the information in the following links to better prepare you for your first time.

In addition, the music tempo moves at a fast pace. This was intentionally designed. If you are not able to keep correct form at the provided tempo, lower your weights or work at a speed comfortable to your level of fitness.

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Circuit 1 - Body Squats & Side Lunges

In the first circuit, there are two exercises that are performed back to back for a total of 4 times. In the first round, you will perform each exercise at a normal speed and complete 20 repetitions. In the second round, you will perform the exercises at a slower pace for 10 repetitions. So, it goes like this:

Body Squats (20 reps) >> short rest >> Side lunges (20 reps) >> short rest >> Body Squats Slow (10 reps) >> short rest >> Side Lunges Slow (10 reps)

Exercise 1  – Body Squats

Begin by standing with your feet shoulder width apart or slightly wider. Using the provided count by Sean, or at your own count, squat down to slightly over 90 degrees of knee flexion and raise back up. On the 2nd round of the exercise for 10 repetitions, you will hold the bottom position for a count before raising back up.

TIPS

• Do not use any type of resistance on your first workout. Learn the motion and routine and decide on a weight or resistance when you come back for your next workout.
• Breathe in as you lower to 90 degrees and breathe out as you exert or come back up.
• Find a spot in front of you (on the wall etc.)  that is slightly above your head and work to keep your focus there for the entire movement. This will help keep your head up and prevent you from bending at your waist.
• Keep your chest up and back slightly arched.
• If you are having difficulty and bending your back, try widening your stance or place something under your heels no more than an inch high.
• If you are not able to perform all of the repetitions, that is ok. Do what you can and build on your progress.

Exercise 2  – Side Lunges 20

Begin standing and widening your legs as far as they can go while still being able to stand comfortably. Begin to lower down on the left side, bending your left knee. Your right leg will remain straight. Lower down to no further than 90 degrees of knee flexion on your left leg.

Begin to raise back up to standing and then prepare to lower down to the right side. Your feet should remain planted in the same spot for this exercise. For advanced participants, it is ok to begin standing with your feet together and stepping out to each side before lowering down to that side. On the 2nd round of the exercise for 10 repetitions, you will hold the bottom position for a count before raising back up.

TIPS

• Do not use any type of resistance on this exercise for your first workout. Learn the motion and routine and decide on a weight or resistance when you come back for your next workout.
• Maintain a similar breathing pattern as mentioned for Body Squats
• Maintain a focus point as mentioned for Body Squats
• Do not feel bad if you can not lower down close to 90 degrees of knee flexion. Begin with a depth that you are comfortable with and build on it as you progress.
• If you are not able to perform all of the repetitions, that is ok. Do what you can and build on your progress.
• If you are using any type of resistance (dumbbells, bar or resistance bands), it is advised that you start with a weight/resistance much lower than you believe you are capable of performing. You can always add weight in future workouts.

If you are using any type of resistance (dumbbells, bar or resistance bands), it is advised that you start with a weight/resistance much lower than you believe you are capable of performing. You can always add weight in future workouts.