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.

When you are ready to checkout, click the"view cart" button

 

PUMP! Warm Up & Stretch

Introduction

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.

Stretch 1 - Quads

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.

 

 

 

 

Stretch 2 - Hamstrings / Lower back / Calves

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.

 

 

 

Stretch 3 - Hamstrings / Adductors / Back / Arms

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.