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 Set 2 -  Crunches

In the second circuit, you will perform two types of abdominal crunches, each at two different speeds. Speed 1 is set at 60 reps per minute and speed 2 will be at double speed. There will be little rest between each exercise. Circuit 2 goes like this:

Straight up crunches (slow count) 30 reps >> short rest  >>   Straight up (double speed 30 reps)  >> short rest  >>  Criss Cross (slow count) 30 reps  >> short rest  >>   Criss cross (double count) 30 reps.

Exercise 1 – Straight up crunches

Lower Body: Begin by laying on your back. Bend your knees to 90 degrees and place the soles of your feet flat on the floor. Keep your knees together and tilt your pelvis so that your lower back is flat to the floor.

Upper Body: Place your hands behind your head for gentle support or cross your arms in front of your chest for a modified upper body position. Find a place on the ceiling that is approximately 1 foot behind your straight line of vision (this will help you keep your head back and chin off your neck. It is important to keep your arms from pulling on your head.

Movement: Begin by contracting your torso upwards but keep your back flat to the floor. When you reach a full contraction, lower back down to the floor. As you exert force up, breath out and as you lower, breath in.

Tips

• Don’t get caught up with the provided cadence. Go at a speed that is comfortable to you but work to improve each time.
• Visualize your abdominal muscles actually crunching together and concentrate on feeling the muscles as they work.
• Keep your chin off your neck and avoid moving your neck.

Exercise 2 – Straight up crunches (double time)

Everything is the same for Exercise 2, with the exception of your speed of movement.

Exercise 3 – Criss Cross Crunches

Body position for criss cross crunches is the same as the previous two sets. The only modification is that instead of raising straight up, you will lead with a shoulder to the opposite knee. Do not lead with your elbow because this will create more strain on your neck.

Movement: Keep the same body position as the other set. The only difference is the incorporation of your transverse abs and obliques through the twisting motion of the exercise.

Exercise 4 – Criss Cross Crunches (double time)

Everything is the same as exercise 3 with the exception of your speed of movement.

Tips

• Same as Exercise 1
• Lead with your shoulder to avoid straining your neck.