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 5 -  Shoulder Press & Side Raises

In the 5th circuit, you will finish the workout with shoulders. The first two sets of each exercise are performed at regular speed for a total of 20 repetitions for each exercise. The second two sets of each exercise are performed at a slower speed for 10 repetitions. Circuit 5 goes like this:

Shoulder Press >>  short rest >> side raises >>  short rest >> shoulder press (slow count)  >> short rest >> side raises (slow count)

Exercise 1 – Shoulder Press

Begin either seated or standing with your dumbbells in the bottom position (at ear height). As you begin to fatigue, you may want to perform alternating presses. Push the dumbbells up, over your head until your arms are just slightly bent and as you lower them back down, be sure not to hit your head with the dumbbells.

Tips

• If you have any type of shoulder injury, avoid doing presses over your head. You can substitute the exercise with upright rows or front raises.
• Use a weight lighter than what you think you can do. Chances are, you are fatigued from the other exercises.
• Breathe in as you lower the weights and breathe out as you exert or push them up

Exercise 2 – Side Lateral Raises

Begin this exercise with your hands directly to your sides and slightly bent elbows. Lift your arms up to a 90° angle and allow your thumbs to turn down slightly. Return your hands to the same starting position.

Tips

• Definitely use a weight lighter than you think you can accomplish. After doing the shoulder presses, your shoulders will be tired.
• Do not exceed a 90° angle at your shoulder joint (impingement)
• Try to relax your neck and trapezius muscle. Try to keep the medial deltoids in charge of the movement.