Les Mills Pump: Pump Extreme


Title: Les Mills Pump: Pump Extreme
Instructor: various Les Mills instructors (Sheldon, Emma, Dan, Rachael, Ben T, Ben F, Jericho)
Release Date: 2011
Rating:

Pump Extreme is a 60-minute strength training workout and is part of the basic system available from Beachbody.  It follows the same format as the other Les Mills Pump workouts except that includes the full tracks for a total body workout whereas the shorter workouts leave out a few tracks.   In this workout, there are two instructors co-leading each track which is a little different from the other workouts.  There is also a modifier for each track showing modifications if required as well as each instructor offering additional options to increase or lower the intensity.   The tracks in this workout include:

  • Warm Up (approx. 5 minutes and co-led by Sheldon and Emma) – using light weights, you perform deadlifts, deadrows, upright rows, lunges,  overhead presses and bicep curls.

  • Squat Track (approx. 5 minutes and co-led by Sheldon and Emma) – all squats with varying tempo counts and variations.

  • Chest Track (approx. 5 minutes and co-led by Ben F and Ben T) – chest presses with varying tempo counts and variations.

  • Legs & Back Track (approx. 5 minutes and c0-led by Ben F and Ben T) – deadlifts, clean and presses, dead rows and wide rows all performed with varying tempo counts and variations.

  • Triceps Track (approx. 4.5 minutes and co-led by Dan and Rachel) – this one uses the weight plates without the barbell and you perform overhead extensions, kickbacks and tricep pushups with varying tempo counts and variations.

  • Biceps Track (approx. 4.5 minutes and co-led by Dan and Rachel) – bicep curls and bicep rows performed with varying tempo counts and variations.

  • Legs Track (approx. 5 minutes and co-led by Sheldon and Emma) – squats and lunges performed with varying tempo counts and variations.

  • Shoulders Track (approx. 5 minutes and led by Sheldon and Emma) – rear deltoid raises, lateral side raises, mac raises, upright rows, overhead presses and pushups performed with varying tempo counts and variations.  The weight plates are used for the raises and you have the option of using the plates or the barbell for the upright rows and overhead presses.

  • Abs Track (approx. 5 minutes and led by Dan and Rachael) – no equipment is used and you perform heel drops, crunches and oblique twists with varying tempo counts and variations.

  • Cool Down (approx. 4 minutes and co-led by Dan and Rachel) – various stretches.

Another great workout!   I wasn’t sure about the co-leading approach at first but it was kind of fun after you adjusted to how they switch over during the tracks and I liked how they play off each other as well.  There is still time between each track for a quick stretch and to adjust the weights along with some form pointer reminders.   I liked that this one hits all the major muscle groups and even though it is a full hour, it goes by really fast.  I think the awesome music in the workouts helps with that – you don’t notice the time is flying by.

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