Workouts With Coaching - Pump!
Cardio Coach Pump! MP3 Download - $14.95
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.
See Below for Video Demonstrations
To participate in Cardio Coach™ Pump you will need just a few things. Below are a few recommendations
Warm Up - While the warm up & stretch are not necessary, we do recommend that you do something to get warmed up before you begin with the circuits. Listed below are a few suggestions for warm up equipment or activity:
- You can always walk to get warmed up
- Exercise equipment (bike, treadmill, stair climber, etc.)
- Jogging in place
- Hand weights from 3 lbs to 20 lbs
- Rubber resistance cords with varying thickness for difficulty
- Body Bar or barbell
- Swiss Ball for seated exercises or crunches
- Bench for seated exercises or to replace push ups
Warm Up & Stretch
Cardio Coach™ PUMP begins with an intro track, and an optional warm up and stretch track. First time users should take the time to listen to the information provided in the intro track. The workout moves very quickly from exercise to exercise and going through this online intro will help prepare you. After completing this tour and the workout for your first time, you will be familiar with the exercises and ready to hit it full speed.
The Warm Up - 5:31
PUMP begins with a warm up to get the blood flowing. Whether you choose to warm up on your favorite exercise machine or a short walk/jog, warming up will increase your internal body temperature and decrease the risk for injury.
The Stretch - 8:43
Now that you are good and warm, it's time to stretch. This track is optional but recommended. Should you decide to skip the stretch at the beginning of the workout, you can always come back to it after the workout is over.
Circuit 1 - Body Squats & Side Lunges
Circuit 2 - Crunches
Circuit 3 - Push ups & Bicep Curls
Circuit 4 - Bent Rows / Overhead Tricep Extensions
Circuit 5 - Shoulder Press & Side Raises
Click on the image for Video Demonstration
If you have something sturdy nearby, use it to balance yourself as you bring your heel to your glute. Work to keep your knee pointing down and in close to your other leg.
Begin by crossing one leg in front of the other. Keep your back leg as straight as you can and allow the front leg to apply gentle pressure. Work to keep both feet flat to the floor and slowly lower down until you feel the stretch in the back of your legs and lower back.
Hamstring, Adductor & Back Stretch
Begin by stepping your legs out as wide as you can while still keeping your balance. While keeping your legs straight, cross your body over to the opposite side.
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.
- 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.
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.
- 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.
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.
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.
- 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.
Push Up Position – The only points of contact with the floor you should have in this position are your hands and toes. Work to keep your body flat as you move through the motion. If you are not able to do this exercise with a full range of motion (all the way up and all the way down with your chest and abdomen an inch or less off the ground), you should consider doing your push ups in the modified position until you build up enough strength.
Modified Push Up Position – In this modified position, it is important that you keep your body flat and avoid pushing your butt up in the air. Begin by laying on your stomach. Your hands should be placed a little wider than shoulder width and directly to the sides of your chest. Your knees will remain on the floor. Lower leg position should be comfortable.
2nd Modified Position – You can choose to replace push ups with DB bench presses or bar presses or even resistance bands.
- Don’t compromise good form. Use the modified position if your form is slipping
- Try different hand positions to maximize the effectiveness of your chest muscles doing the brunt of the work and not your triceps.
- Work to keep a flat body position!
The most important factor with this exercise is that you choose a weight that allows you to keep good form. If you are not comfortable with the repetition count provided, use your own and keep your form. Start the exercise with your hands down by your side with your palms facing forward. Work the full range of motion as you lift the weights up but try not to let your biceps relax at the top of the motion. Lower the weights back down all the way and avoid rocking the weights.
- Dumbbell curls (both at the same time or alternating)
- Bar Curls
- Bungee cord curls (both at the same time or alternating)
- Begin by using a weight lighter than you think you can do normally. Increase the weight as you feel more comfortable with the exercise
Note: The first two sets of each exercise are performed at regular speed for a total of 20 repetitions. The second two sets of each exercise are performed at a slower speed for 10 repetitions.
Bent Over Rows
In the 4th circuit, you will work your back muscles and your triceps. The first two sets of each exercise are performed at regular speed for a total of 20 repetitions. The second two sets of each exercise are performed at a slower speed for 10 repetitions You will need to be quick when moving from one exercise to the other. The circuit follows the same pattern as the previous circuit. Circuit 4 goes like this: Bent rows (normal speed) >> short rest >> tricep extensions (normal speed) >> short rest >> bent rows (slow speed) >> short rest >> tricep extensions (slow speed)
Standing Bent over rows – Begin by placing your feet shoulder width apart or closer. Bend at your knees slightly and find a focus point directly in front of you. Next, bend at your waist until you are at least at a 45° angle. It is extremely important that you keep your back flat with a slight arch. DO NOT round your back. Your legs may fatigue during this exercise. With your weights or resistance cord in hand, begin with your arms in the extended position. Begin the exercise by pulling your arms to your sides. Your hands/palms should be either facing your sides or facing forward (see images). Work your full range of motion and squeeze your back muscles as you bring your arms up. Lower back down to your full range of motion.
Seated bent over rows – Everything is the same as above with the exception that you are seated with a slight lean forward. Keep your back flat and your focus forward. Be aware of the bench as you lower the weights back down.
- Whether you are performing this exercise seated or standing, use resistance that allows you to keep great form.
- If your legs fatigue first, be careful not to compromise your form. Use a bench on the next set.
Depending on how your legs are feeling and your level of fitness, you can either do these standing or seated.
Standing overhead extensions – Begin by placing your feet shoulder width apart or slightly wider. The set begins in the up position where your arms will be fully extended above your head. Begin by bending your arms at your elbow joint and be aware of keeping your shoulders from moving. You will lower the weights just over the top of your head and press back up. If you have any type of shoulder problems or this is an uncomfortable position, see the modifications below.
Seated overhead extensions – Begin in the seated position and follow the instructions above.
- Using one dumbbell instead of two may help steady your arms to avoid bumping your head on the way down
- Keep your elbows close and avoid having them flare out to the sides
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.
- 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
Shoulder Side Raise
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.
- 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.