Les Mills PUMP Workout - Complete by BeachBody
Lean, Strong & Unstoppable Fitness Guide
Two powerful fitness structure, the clear leaders in this field, together and released to the world, so-called home version BodyPump. Familiar instructors familiar equipment ... but you can try at home. Since the very first lesson - Pump Basic - fully reveals the secrets of pampas-workout!
7 fat burning workouts to build muscle slim ! Start your complete transformation with this simple , step 90-day program that includes training calendar , spreadsheet to track your weight and driving guide for best results.
Flat stomach. Slender legs . Graceful shoulders. Strong hands . Taut buttocks. With gorgeous bodies are not born over them - work . How ? With these workouts - LES MILLS PUMP and THE REP EFFECT !
In training THE REP EFFECT is the secret of the incredible transformation of bodies around the world. Why ? Because unlike traditional strength training that use heavy weight and make you more volume , THE REP EFFECT uses light weights with repetitions at a rapid pace , so you get slim faster. Such an intensive training method speeds up your heart rate, allowing to burn up to 1,000 calories per workout and burn more fat to quickly make a gorgeous view of the muscles and create a smooth , sculpted body .
Now, for the first time , you can achieve the best shape of your life with this complete training kit LES MILLS PUMP!
Includes 7 disks as shown
Disk 1 Pump Basic / Pump Challenge
Disk 2 Pump and Burn
Disk 3 Pump and Shred
Disk 4 Pump Revolution
Disk 5 Pump Extreme
Disk 6 Flow
Disk 7 Hard Core Abs
Plus Covers - Workout Schedule - Work Out info
What is The REP EFFECT?
It is when you fatigue the muscles using light-moderate weights at a higher rate of repetition. You make changes in the tempo, position and speed of movements.
You will perform between 70-100 reps per body part for a total of 800 reps during the workout!
It has been clinically proven that you can burn up to 1,000 calories in a workout PLUS, you can burn fat for 24-48 hours AFTER you workout. This is from an independent study done at Chapman University in California.
The 3-Phases of PUMP
Phase 1: Te Wero (The Challenge)
The focus is on shorter but challenging workouts to boost metabolsim and stimulate weight loss
Phase 2: Panoni (The Change)
The foucs is on changing your shape by building and scupting muscles that help you lean out
Phase 3: Kia Kaha (Be Strong)
Gets you lean, ripped, chiseled and sculpted
7 FAT-BLASTING, LEAN MUSCLE-BUILDING WORKOUTS
LES MILLS PUMP Basics
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. (10 minutes)
LES MILLS PUMP Challenge
Start firing your muscles with fundamental resistance exercises so you can see visible results in no time. (20 minutes)LES MILLS PUMP and Burn
Feel the burn with compound moves that work several muscles at once to scorch fat and calories. The bigger the burn, the bigger the results. (30 minutes)
LES MILLS PUMP and Shred
Start shredding while you build endurance and churn through fat stores with each repetition. THE REP EFFECT is in full effect here. (45 minutes)
LES MILLS 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. (55 minutes)
LES MILLS PUMP Extreme
Weights wont be the only thing lifted here as you focus on intensity and targeted muscle training in this extreme workout. (55 minutes)
LES MILLS PUMP Flow
Increase flexibility, decrease soreness, and improve your alignment as you stretch your entire body. (20 minutes)
LES MILLS PUMP Hard Core Abs
Carve out your core and define your back with moves that hit your muscles from every direction. Its 360-degree training for your entire midsection. (20 minutes)I found this on the net - just in case someone is wondering about calories on the LM PUMP program
Get Lean Nutrition Guide
The Les Mills PUMP Get Lean Nutrition Guide is the official nutrition recommended for the Les Mills PUMP fitness program. Like all Beachbody nutrition guides its full of pretty pictures, step by step instructions, and recipes.
The guide is broken down into three phases. The first is the seven day jump start. For the first seven days you follow a strict low calorie of 1200 calorie diet. It is complete with a meal plan for the seven days. But if you are like me and dont do well on such low calorie diet even for just seven days skip it and go straight on to Phase One of the nutrition guide.
One thing that I really like about all the phases are the quick and easy recipes. These are not recipes that will have you spending hours preparing but are recipes that are delicious and easy.
PHASE ONE - MIX N MATCH YOUR WAY TO WEIGHT LOSS
Phase One starts by having you calculate the number of calories you need during Phase One. And no one regardless of weight goes below 1300 calories...NO ONE. The guide includes many food options to choose from when planning your meals.
PHASE TWO - FEED YOUR MUSCLES
In Phase Two you will start by once again reevaluating your calorie needs. In this phase you will be adding 200 calories of protein to your daily intake. And it couldnt be an easier to do since each recipe includes a protein boost option.
PHASE THREE-WHERE DO YOU WANT TO GO FROM HERE?
This is where the real flexibility of this nutrition guides comes into play. In Phase Three you are asked Where do you want to go from here?. And how you answer this question will guide you to what do to next. There are three paths to follow from here.
PATH 1 - Keep Chiselin - You will either redo the 7 Day Jump Start and the continue on with Phase One or you will go straight to Phase One. You will drop the protein boost and recalculate you calories. OR you can stay in Phase 2.
PATH 2 - Maintain Your New Look - This is the maintenance phase. You simply multiply your current body weight as stated in the nutrition guide to determine your daily calorie need.