AT HOME
For the weights room/gym alternative please follow this link: http://homeimprovementfitness.blogspot.co.uk/2012/09/september-total-body-pump-at-gym.html
BEGINNER TO INTERMEDIATE
Please note that if you need to take a rest during the actual set (a rest-pause) then do so, just don't cheat yourself on the rest between sets and exercises by taking longer than specified. Using a stopwatch or an app on your phone (such as a round-timer) is a good idea for this workout to make sure you are keeping to the correct times and you will really feel the pump! You will also need an aerobics step (alternatively a set of stairs). A gym ball is also useful for this workout but if you don't have one then perform another workout that you know works the same muscle groups if you can or contact us in the comments below for suggestions.
Warmup - 15 star jumps, 15 calf burn-outs (like skipping without the rope), 15 bodweight squats, 15 dumbell bent-over rows (with a very low weight), 10 press-ups, 10 crunches and 5 leg raises
Bodyweight Squats: 3x 20 seconds (45 second rests between the sets)
(1 minute rest after exercise)
Calf Raises on Step: 3x 20 seconds (45 second rests)
(1 minute rest)
Press-ups: 3x 20 seconds (45 second rests)
(1 minute rest)
Dumbbell Bent-Over Row: 3x 20 seconds (45 second rests)
(1 minute rest)
Dumbbell Overhead Press: 3x 20 seconds (45 second rests)
(1 minute rest)
Dumbbell Bicep Curls (one arm*): 3x 20 seconds (45 second rests)
(1 minute rest)
Dumbbell Tricep Extension on Gym Ball or Bench: 3x 20 seconds (45 second rests)
(1 minute rest)
Gym Ball Back Extension: 3x 20 seconds (45 second rests)
Cooldown - Perform at least 5 minutes of static stretching for all the muscle groups worked.
* = Perform as many bicep curls as you can for one arm in 30 seconds, then immediately perform the same amount for the other arm with roughly the same tempo to ensure they both get as equal a workout as possible. After you have done the exercise on both arms then take your rest for between the set.
INTERMEDIATE TO ADVANCED
Warmup - 25 star jumps, 50 calf burn-outs (like skipping without the rope), 25 bodyweight squats, 25 dumbbell bent-over rows (with a low weight), 20 press-ups, 20 crunches and 10 leg raises.
Side-to-Side Step Jumps: 2x 30 seconds (45 second rests between the sets)
(1 minute rest after exercise*)
Calf Jumps onto step: 2x 30 seconds (45 second rests between the sets)
(1 minute rest)
Bodyweight Squats: 2x 30 a seconds (45 second rests)
(1 minute rest*)
Calf Raises on Step: 2x 30 seconds (45 second rests)
(1 minute rest)
Press-ups: 3x 30 seconds (45 second rests)
(1 minute rest)
Dumbbell Bent-Over Rows: 3x 30 seconds (45 second rests)
(1 minute rest)
Dumbbell Overhead Press: 3x 30 seconds (45 second rests)
(1 minute rest)
Dumbbell Bicep Curls (one arm): 3x 30 seconds (45 second rests)
(1 minute rest*)
Dumbbell Tricep Extensions on Gym Ball or Bench: 3x 30 seconds (45 second rests)
(1 minute rest)
Bent-Leg Variation Deadlifts: 3x 30 seconds (45 second rests)
Cooldown - Perform at least 5 minutes of static stretching for all the muscle groups worked.
* = Advanced exercisers super-set/alternate with the next exercise before taking the specified rests. So you will be doing a set of each exercise – resting for 45 seconds, then resting for one minute after performing all the sets for those two exercises.
THE JUMPS EXPLAINED
Side-to-Side Step Jump: Place a step on the floor in front of your feet facing vertically. Now move to one side of the step and jump over it landing on the other side. Then jump back over to the other side so you have returned to your original position. Continue this until the time for that set elapses. If you need to stop for a moment or bounce on the spot before making another jump feel free to do so as this may feel more natural to you, it’s about gaining a rhythm. Breathe out as you make the jump and breathe in before jumping again to regulate your breathing. Advanced exercisers should hold their arms up slightly, elbows bent and kept relatively still. This will ensure that you are using mostly your lower-body to jump rather than using your arms to boost you up and over.
Calf Jumps onto Step: Place a step on the floor in front of your feet facing horizontally. Jump onto the step and immediately jump back to the floor, back into the position you started in. Repeat this until the time for that set has elapsed. Ensure that you don’t bend your legs too much with the jump, you want to be using your calves to make the jump (similar to when skipping) rather than your quads or hamstrings. You can bend them ever so slightly on take off and landing to reduce impact on the joints. Breathe out as you make the jump and breathe in before jumping again to regulate your breathing. Advanced exercisers should hold their arms up slightly, elbows bent and kept relatively still. This will ensure that you are using mostly your lower-body to jump rather than using your arms to boost you up on and off the step
