September Total Body Pump At The Gym

AT THE GYM

If you do not have access to a weight room or it does not have some of the equipment required please refer to our at home version of this workout using this link: http://homeimprovementfitness.blogspot.co.uk/2012/09/september-total-body-pump-at-home.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 any 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 exact times and you will really feel the pump!

Warmup - Cross Trainer: 3mins forward, 2 mins backwards

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)
Machine Chest Press: 3x 20 seconds (45 second rests)
(1 minute rest)
Wide Grip Seated Row: 3x 20 seconds (45 second rests)
(1 minute rest)
Machine Shoulder Press (knuckles facing you): 3x 20 seconds (45 second rests)
(1 minute rest)
Machine Preacher Curls: 3x 20 seconds (45 second rests)
(1 minute rest)
Tricep Pushdown with Rope: 3x 20 seconds (45 second rests)
(1 minute rest)
Machine Back Extension: 3x 20 seconds (45 second rests)

Cooldown - Perform at least 5 minutes of static stretching for all the muscle groups worked.

INTERMEDIATE TO ADVANCED

Warmup - Cross Trainer: 5 mins forward, 3 mins backwards

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)
Squats with Barbell: 2x 30 a seconds (45 second rests)
(1 minute rest*)
Calf Raises with Barbell or Standing Calf Raise Machine: 2x 30 seconds (45 second rests)
(1 minute rest)
Bench Press: 3x 30 seconds (45 second rests)
(1 minute rest)
Barbell Bent-Over Rows: 3x 30 seconds (45 second rests)
(1 minute rest)
Barbell Standing Overhead Press: 3x 30 seconds (45 second rests)
(1 minute rest)
Close Grip EZ Bar Bicep Curls: 3x 30 seconds (45 second rests)
(1 minute rest*)
Tricep Pushdown with Rope: 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