Les Mills PUMP Workouts: An Introduction
I have not written a detailed review of Les Mills PUMP or its workouts, but that is in the works. For now, I can say with absolute certainty that if you want to lose as much fat as possible in as little time as possible, then Les Mills PUMP is the workout for you. I compared Les Mills PUMP to P90X in this article, and in my opinion, after having completed both programs, Les Mills PUMP beats out P90X in terms of effectiveness and efficiency. If you are looking to melt fat off your body, you must give Les Mills PUMP serious consideration because this workout program will get the job done.
The article will introduce you to the different workouts that are included with Les Mills PUMP. If you have done other workout programs produced by Beachbody, you know that they usually follow a certain format. For instance, different workouts are done in certain phases. Once a phase is completed, the workouts change. Les Mills PUMP modifies this format slightly. While it still has phases, there is no abrupt transition. What Les Mills PUMP does is it gradually introduces new workouts of increasing difficulty into the calendar. Follow this link the check out the Les Mills PUMP workout schedule.
Les Mills PUMP has a ramp up phase where you will be doing relatively easy workouts. Then, new workouts, one more harder than the last, will be added to the calendar until you get to the last phase of the program where the workouts are extremely difficult. Les Mills PUMP is also different in the sense that you will do the same resistance training workouts several times during the week. Each workout will hit all major parts of your body, so you will not have leg days or chest days. There are no workouts which isolate a particular muscle group (except for Hardcore Abs).
The Les Mills PUMP Workouts
Every Les Mills PUMP kit includes seven fat-torching workouts listed below. These workouts will also build lean muscle at the same time.
Pump Challenge. Start firing your muscles with fundamental resistance exercises that will give you visible results in no time. This short (only twenty minutes) workout is your introduction to the Less Mills PUMP system. This may be the first time that you are doing squats, lunges, clean and presses, and other classic weight training moves that are done with the barbell. Don’t let the length of the workout fool you. You can, and will feel the burn in a short time.
Pump and Burn. Feel the burn with compound moves that work several muscles at once to torch fat and calories. The bigger the burn, the bigger the results. This workout will begin to test your endurance. Thirty minutes doesn’t seem like a lot of time to workout, but you will feel every single minute of Pump and Burn because the pace is unrelenting.
Pump and Shred. Start shredding while you build endurance and churn through fat stores with each repetition. Throughout the Les Mills PUMP workouts, you will hear a lot about the the REP EFFECT. At forty-five minutes long with non-stop pumping, pressing, and pulling, the REP EFFECT is in full effect in Pump and Shred.
Pump Revolution. Drive your heart rate up with quick tempos and big moves like power presses and power lunges. This is calorie burning and lean muscle building at its best. Although not the longest Les Mills PUMP workout at fifty-five minutes, Pump Revolution is probably the most brutal due to its unforgiving pace. When you do it for the first time, it will take every fiber of willpower to complete this workout at the tempo the trainers set for you.
Pump Extreme. Weights won’t be the only thing lifted here as you focus on intensity and targeted muscle training in this extreme workout. If you don’t suffer muscle failure at least once during Pump Extreme, you’re not doing it right. In this workout, all the Les Mills PUMP trainers team up to push you further than you ever thought possible. I think Pump Revolution edges Pump Extreme in difficulty due to its crazy pace, but only barely. This is a fun full body routine that will leave you feeling sore all over.
Flow. Increase flexibility, decrease soreness, and improve your alignment as you stretch and lengthen your entire body. Flow is a twenty minutes yoga based workout that will give your muscles a chance to rest and recover. You may feel battered coming into this workout, but you will come out feeling refreshed and ready to take on more.
Hardcore Abs. Each Les Mills PUMP workout includes exercises to work your abs. Once a week, they will get their own workout. Hardcore Abs is designed to carve out your core and define your back with moves that hit your muscles from every direction. It’s 360-degree training for your entire midsection.
Pump Basics. In this ten minute introductory DVD, you will learn how to assemble your barbell, adjust your weights, and get proper grip and stance techniques to get the most out of your Les Mills PUMP workout program. You will also experience for the first time how insanely motivating the Les Mills PUMP trainers are.
The Les Mills PUMP Deluxe Workouts
If you go all in and get the Les Mills PUMP Deluxe kit, you will get all the above workouts and three extra sports-inspired cardio workouts to supercharge your metabolism.
Les Mills Step. This thirty minute workout will burn more fat and develop peak cardio fitness with high-intensity interval training (HIIT) done on the step. It is an extremely compact and efficient workout, which means that it is super intense.
Sports Attack. Perfect for when you want great cardio conditioning without having to stress you joints. Most of the exercises here are lower impact, but will nevertheless challenge you with sports drills so that you train like an athlete.
Combat. Accelerate your calorie burn as you strike, punch, and kick your way to a strong body. Bring your fighter spirit to this total-body conditioning workout. Combat clocks in at an aggressive 45 minutes, but you won’t notice the time because you will be having too much fun with this martial arts based cardio workout.
The Les Mills PUMP Bonus Workout
Les Mills CORE. This workout puts a new spin on your ab workout by incorporating moves like leg lifts, scissor kicks, and triple cross crawls. It also strengthens and sculpts your back from all angles. Using the latest in core training principles, this 360-degree workout targets all of the muscles of the abs—upper, lower, and obliques—in just 20 minutes. Les Mills Core is available as a separate purchase for $19.95, but if you order any Les Mills PUMP workout from my blog, this Bonus workout is your FREE gift.