NEW! FREE SHIPPING on all U.S. orders of $19 or more!
The free shipping threshold for international orders is $50 or more.
All packages are insured and guaranteed for your safety and ease of mind.
View All Pump Workout Clip
Product Description
WORKOUT DETAILS:
copyright text review by Jen du Bay, fitness professional & owner of Advanced Workouts
* WARM-UP, 4 minutes: A thorough warm-up in a efficient amount of time! Amy leads you through a variety of travelling squats and leg lifts to warm up the lower body and cardiovascular system, along with shrugs, arm extensions, and chest presses for the upper body. As your joints warm up and the blood begins to pump, you're ready for the first series of exercises.
* MULTI-JOINT (shoulder & lower body), 5.5 minutes: Amy starts with 5 lb hand weights for the first exercises using the aerobic step (step ups, knee raise, two front leg extensions, and delt raises). These time efficient and effective exercise combinations work both the upper and lower body, all while maintaining the essential component of balance. By keeping your abs taunt, you also get bonus core work. The next exercise is side squats with lat raises; again, Amy uses two 5 lb weights, but as with any strength training, you can increase or decrease depending on your fitness level. The side lateral moves in these multi-joint exercises really kicks up the heart rate for an added mini-cardio bonus.
* LEGS, 7 minutes: Amy grabs a 5 lb dumbbell to put on the floor as a wedge; she then uses two 10 lb weights for the lunge series. The unique angle of the leg kicks up the lunges to a whole new, advanced level. For the killer squat series, Amy picks up her 40 lb barbell (with great placement tips such as "lift and lead--but not on your cervical spine"). Traditional squats are followed by curtsy squats, performed in continuous rotation sets for maximum effectiveness and absolute burn.
* BICEPS & TRICEPS, 7 minutes: Using heavy dumbbells, Amy sits on her step in a V-decline to increase the intensity and effectiveness of the series of traditional and hammer curls (Amy didn't mention the weight she used, but I used my 15 lb hand weights). The unique positioning of your body will really kick up a major burn in the biceps! Amy then picks up her 8 lb weights (I used 10 lbs for this section) for a series of tricep kickbacks. The unique aspect of this exercise is that Amy performs the kickbacks on all fours (on the step), increasing the muscle overload. As if that wasn't enough, she finishes with a series of ultra-intense tricep push-ups to really seal in the burn.
* CHEST & BACK, 6 minutes: Amy starts with totally unique uneven push-ups--one hand is on the step, the other on the floor. After a few sets, she proceeds to one arm rows with the fitness ball and heavy dumbbell (if you don't have a ball, no problem--you can easily modify with one arm on your thigh). The rows work all aspects of the upper back by using an original pronated /pull up to supinated rotation technique, which is followed by all-out tough side lat rows.
* CORE WORK, 5.5 minutes: Knee tucks with legs on the ball are followed by even tough side knee tucks. Roll-outs are performed with awesome technique pointers, and the "sunshines" are made ultra-effective from a V-sit position. Amy admits she saved the best for last with kick-outs, again in the V-sit position to increase effectiveness.
* COOL DOWN/STRETCH, 4 minutes: The complete stretch elongates and relaxes each hard-working muscle group to help your body to totally recover; Amy's motivational and friendly tips really seal in the "feel-good" effects of this awesome workout.
The overall time-efficient effectiveness of this workout lies in the minimal to no rest periods between sets, and brief stretching after each body part has been completely exhausted.
* WARM-UP, 4 minutes: A thorough warm-up in a efficient amount of time! Amy leads you through a variety of travelling squats and leg lifts to warm up the lower body and cardiovascular system, along with shrugs, arm extensions, and chest presses for the upper body. As your joints warm up and the blood begins to pump, you're ready for the first series of exercises.
* MULTI-JOINT (shoulder & lower body), 5.5 minutes: Amy starts with 5 lb hand weights for the first exercises using the aerobic step (step ups, knee raise, two front leg extensions, and delt raises). These time efficient and effective exercise combinations work both the upper and lower body, all while maintaining the essential component of balance. By keeping your abs taunt, you also get bonus core work. The next exercise is side squats with lat raises; again, Amy uses two 5 lb weights, but as with any strength training, you can increase or decrease depending on your fitness level. The side lateral moves in these multi-joint exercises really kicks up the heart rate for an added mini-cardio bonus.
* LEGS, 7 minutes: Amy grabs a 5 lb dumbbell to put on the floor as a wedge; she then uses two 10 lb weights for the lunge series. The unique angle of the leg kicks up the lunges to a whole new, advanced level. For the killer squat series, Amy picks up her 40 lb barbell (with great placement tips such as "lift and lead--but not on your cervical spine"). Traditional squats are followed by curtsy squats, performed in continuous rotation sets for maximum effectiveness and absolute burn.
* BICEPS & TRICEPS, 7 minutes: Using heavy dumbbells, Amy sits on her step in a V-decline to increase the intensity and effectiveness of the series of traditional and hammer curls (Amy didn't mention the weight she used, but I used my 15 lb hand weights). The unique positioning of your body will really kick up a major burn in the biceps! Amy then picks up her 8 lb weights (I used 10 lbs for this section) for a series of tricep kickbacks. The unique aspect of this exercise is that Amy performs the kickbacks on all fours (on the step), increasing the muscle overload. As if that wasn't enough, she finishes with a series of ultra-intense tricep push-ups to really seal in the burn.
* CHEST & BACK, 6 minutes: Amy starts with totally unique uneven push-ups--one hand is on the step, the other on the floor. After a few sets, she proceeds to one arm rows with the fitness ball and heavy dumbbell (if you don't have a ball, no problem--you can easily modify with one arm on your thigh). The rows work all aspects of the upper back by using an original pronated /pull up to supinated rotation technique, which is followed by all-out tough side lat rows.
* CORE WORK, 5.5 minutes: Knee tucks with legs on the ball are followed by even tough side knee tucks. Roll-outs are performed with awesome technique pointers, and the "sunshines" are made ultra-effective from a V-sit position. Amy admits she saved the best for last with kick-outs, again in the V-sit position to increase effectiveness.
* COOL DOWN/STRETCH, 4 minutes: The complete stretch elongates and relaxes each hard-working muscle group to help your body to totally recover; Amy's motivational and friendly tips really seal in the "feel-good" effects of this awesome workout.
The overall time-efficient effectiveness of this workout lies in the minimal to no rest periods between sets, and brief stretching after each body part has been completely exhausted.
