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00:13My friend is for you. You just did the hardest part of this whole program. You showed up.
00:19So congratulations and welcome along to Les Mills Pump Challenge. Let me introduce you
00:25to the team. From the UK, this is Rach. From the USA, this is Sheldon, Joel and Ben and
00:34I'm Susan from New Zealand. Our job is to teach you some of the fundamental resistance training
00:40exercises. It's really important that you learn how to do them correctly because as any
00:45smart athlete knows, technique is the key to great success. We're also going to get
00:52you moving with the music because we know that great beats are mega motivating and when
00:58we use the different tempos, it allows us to push out tons and tons of repetitions and that's
01:05what we call our Rep Effect. Guaranteed to give you the results you want. Long, lean, toned,
01:14shapely, athletic muscle. Alright, you ready to start the workout? If you're joining us
01:20for the first time, I want you to keep your eye on whoever's standing in this position.
01:24They're going to work with just the barbell and show you some modifications to the exercises.
01:30Okay, and our first exercise up, squats because everybody wants the maximus out of their gluteus.
01:37You can ask any of the Hollywood booty babes or my main man Sheldon. They swear by squats
01:44to give them the best legs and butts in the business and we want what they've got. So for
01:50your weight selection, use a lightweight. I'm going to go ahead and use a five pound. The boys are going
01:55to use 10 or 15. You can use just the barbell or your body weight and Rach is going to
02:01show us a
02:02tripod option which is a great option to give you some stability while you're still trying out your
02:07technique. Alright, let's start. In behind your bar, bend your knees, brace your abs, lift it up, bring it up
02:13the line of the body,
02:14tuck your elbows under, press it overhead and place it on the meaty part of your upper back.
02:19Take the feet wider than your hips, turn your toes out a little bit, bend at the knees,
02:25draw the belly in, brace the abdominals, elbows under the bar, lift the chest and I think we're ready for
02:31some music. Now squatting is just like sitting in a chair without the chair. So I want you to take
02:38your
02:38butt down and back all the way down and rise up. So do it again. Now at the same time
02:46your butt goes
02:47down and back, push your knees out towards your toes. Now sometimes our knees can get a little lazy
02:54and collapse in. So I want you to actively push them out in line with your toes. Do it again.
03:01Let's keep your chest up. Alright, we're going to catch the song. Listen up, down slow. 4, 3, 2, 1,
03:10rise up.
03:11That's what we call a super slow. So come on down. 4, 3, 2, great start. Alright, we're going to
03:18go a little
03:19quicker to 2. So 2 counts down and 2 counts up. So we're moving a little quicker. That means the
03:28rip effect is starting to kick in. I want you to keep the same tempo and just check out how
03:34low you need to
03:35go. Stop the movement when your backside is just above knee level. That's it. Good. Keep your body
03:43upright. I think you're ready for some singles. Ready? Let's go. Down and up. Down. That's it. Good.
03:52So these create energy. Get our heart rate up and get us burning through the calories.
03:59I want you to give me 4 more. That's it. Keep going. These are the cheeky ones. Alright,
04:073 and 1 go down. 3, 2, 1, and push. So check everything's in place. Butt down and back.
04:16Knee in line with toes. Now if you want to get a little extra, push through your heels and squeeze
04:23your butt as you rise. Got that? At the top this time we're going to stop. Shake. A little break
04:32here. Now we're going to go wider. One heel, one toe. Especially if you've got that in your lower back,
04:38right? Chest up. New tempo. Down and hold. Sit. Hold. And rise. Good.
04:47One count down. One hold. And then a press for 2. We love this tempo because it wakes our muscles
04:54up. How
04:54about some more singles? Ready guys? Go. At Les Mills Pump, we like to finish our tracks on a high.
05:02And
05:03that's what singles do. The song's going. Our legs are buzzing. We're going to go into the bottom.
05:09For 2 bottom halves. Stay low. Push up now. That's it. So down. Halfway up. Down. And lift. Down.
05:18That's it. You're getting double bangs for your butt right now. Push up and hold. Good job.
05:26Bring your feet in. Press the bar up and over. Catch it on your chest. Elbows out of the way.
05:31Control it down. Bend your knees all the way to the floor. Good job. Well done. Does that deserve a
05:36clap?
05:37Giving yourself a clap at home. Quick stretch in the legs. And now what we do is we really start
05:43to
05:43listen to what's going on in our body. If you felt that, if those legs are making some noise,
05:47you are right where you need to be. Other side. If nothing's happening, then the next time you do
05:53this workout, you need to consider using some more weight. Because I tell you what, if your legs ain't
05:58cussing you at the end of the track, you're ready for more. Hey, what's next, Joel? All right, Susan.
06:04So that's the legs warmed up. Time to go. Chest and arms. Now, I like to think of these muscles
06:09as my beach muscles. And no guy that I know wants to take a shirt off in here. Put it
06:14back on.
06:14Exactly. So these exercises are really designed to tone and sculpt your upper body. You are going
06:19to be working some smaller muscles in your legs, so we're going to want to take some weight off the
06:22bar than what you just squatted. I was squatting 15 pounds, so I'm going to take some weight off from
06:27what I had and put tens on. So once you get ready, we start with the chest press. And when
06:33you're ready
06:33to go, just have a seat alongside your bar, and we'll cue that music up. We'll be ready to go.
06:39All right. So to pick up the bar correctly, make sure the middle of the bar is in line with
06:44your hip.
06:45Keeping the chest up, take the bar up and over onto your lap. Now, you stay here for a moment.
06:49I'm going to
06:49show you how to do a proper chest press. Supporting myself, I'm going to lay back, wide grip on the
06:54bar,
06:55and I'm going to bring my elbows away from my body, stop just above the floor, and then push up
07:00to the
07:00top. All right. So you try, and the rest of the team's going to give it a shot as well.
07:04So lay back,
07:05draw that belly in, brace the core, and push your back towards the floor. Now, we come down super slow.
07:11That's four counts down, and then four counts out. Four, three, two, one. Do that again, and then feel the
07:18pressure start to build in the chest a little bit. You feel it? All right. We'll go a little bit
07:23smoother. Three and one. Three, two, one, and up. So what we do is we change the tempo,
07:30and you'll feel the pressure build as you bring it down, and then squeeze your elbows towards each
07:35other as you come up to the top. That works that chest. Straight down, and then up to the top.
07:42Now,
07:42make sure you're not coming down too high, so it's the bottom of the chest. So two down and two
07:47up.
07:48Bottom of the chest, that's your target. Good. Keeping the elbows in line and above the floor.
07:55Don't let them rest down there. All right. Last one. Up to the top and hold. Okay. Now we're going
08:01to
08:01do a full chest press set so you can get the feel of how the rep effect is going to
08:04work for you.
08:05So we start out super slow. Four, three, two. Now up just as slow. Don't beat us to the top.
08:13Do that again. Make sure your abs are braced, and that back is towards the floor. Good. Up to the
08:19top.
08:20All right. A little bit quicker. Three and one. Three, two, one, and up. You got it.
08:26We stick with that tempo. Bring it down. Elbows away from the body. Good. Now we'll try two and two.
08:34There's that smooth tempo again. Two down and two up. As you get tired, you're going to want to rest
08:41your elbows on the floor. Don't let it happen. Straight down and straight back up. Feeling the
08:46pressure build. All right. Singles right now. Down and up. Good. Elbows stay away. A couple more.
08:57Down and up. Perfect. Now these are faster, but you want to make sure you're not rushing it. Stick with
09:03that range. Stick with the same tempo. Good. Down and up. Last one. Up to the top and hold. All
09:11right.
09:12Now bring your hands in about shoulder width apart. We're going to work the triceps. Elbows
09:17towards the rear and bring it back. Hinge at the elbow to the forehead. Then bring them up. So you
09:23have a nice straight line between your shoulder and your elbow. Straight back slow. Stop just above
09:28the forehead and back up to the top. You might wonder how far is too far. If it hits you
09:34in the head,
09:34that means you went too far. So keep the elbow squeezed in. Stop above the forehead. Two and two.
09:39Smooth back. Down. Two. Up. Two. Now you should feel this in the back of the arm. If you don't,
09:47try to squeeze in your elbows towards each other even more and that's going to really get it working.
09:53A little bit slower. Three and one. Three back and then squeeze up to the top. Almost done. Now you
10:01should feel that pressure starting to build in the triceps. That's the back of the arm. This makes your
10:05t-shirts look good. Here we go. Single tricep press. Bring it down and back up. Your target is just
10:11above the belly button and you want to make sure you keep your elbows squeezed towards your sides.
10:17The more you squeeze your elbows towards each other, the more you work your triceps. Last one. Hold at the
10:22top. Good job. All right. Bar on the lap. Push yourself up off the floor and then to get rid
10:29of the
10:29bar, lift up and over. Get rid of that bar. When you're ready, have a stand on up. We're good.
10:35Got to stretch it out. So open up the chest. Thumbs up. And then a quick little tricep stretch.
10:40Elbow down. Pull the hand behind your head. Other side. Give yourself a little pat on the back.
10:46Good job. Now if we just work the front, we'd all hunch forward and mom wouldn't be very happy
10:50with that posture. So we got to work the back with Sheldon. Cool. Thanks, man.
10:55All right. So we're going to train the muscles that work the back, butt, and hamstrings. These are muscle
11:02groups that help you look hot when you are turning heads. Hey, now you could keep the same weight on
11:08the bar for this track or go with the no weight option with Rach. We're going to work in a
11:13set
11:13position to begin this track. So bend your knees and pick up your bar in an overhand grip. That means
11:19your shoulders, knuckles forward, and palms to the back. Heels under your hips. Angle your toes out
11:24slightly. Slight knee bend. Draw your belly in. Brace your abdominals and set your shoulders up,
11:30back down, and in towards your spine. And check your grip is thumbs distance away from your thighs.
11:35The first move we do is a deadlift for button hamstrings. Music. All right, here we go. Turn
11:43your elbows to the back of the room that lifts your chest. Tip from your hips super slow. The bar
11:48stops
11:49at the top of your knee line. They come up slowly. Tempo change, two and two. So down for one,
11:55two, up one,
11:56two. We're up. You tip from your hip with a straight back. So check this out. Tuck in your chin.
12:04Keep your shoulders back and belly brace tight. Great. Keep going at home. You're really working
12:12butt and hamstrings. So press your heels down. Bend your knees slightly. Push your butt back.
12:19A little slower. Three and one. So three, two, one, and lifts. Very good. All right. So you keep the
12:27same
12:27posture. This sets the foundation for our lap exercise called a dead row. To the top,
12:33and hold and watch this. Tip from your hip, bar to knees, to navel, back to your knees. Then you
12:41rise.
12:42Come with us. Tip forward, bar close to your thigh. Elbows straight back. Back down and come up.
12:49A little pause. Same move. Faster. So knees, belly, knees, rise. Nice work.
12:56Now to isolate the lats, keep your body still while you pull the bar. That means you bend your knees
13:02more.
13:03You brace your abs tight and squeeze your shoulder blades. Yeah. Good job. Now you've got two more to go.
13:08We can value the grip to work our back in different areas. So stop on top here. Take your hand
13:15one fist
13:15distance wider and tip forward slowly. Bar to your knees. Up higher to your lower ribs. Back to your knees.
13:23Rise, rise, and pause. All right. Faster down. Go. Knees, ribs, knees, rise. Excellent work.
13:32Check the elbows. They're wide and high. See that? This is called a wide row. If you squeeze between your
13:38shoulder blades, you'll feel all the postural muscles of the upper mid-back working. This helps you
13:43staying taller. It helps you look better and feel better. Now the rep effect kicks in. We can add
13:50more reps per set. To the top and pause again. New move. A triple row. Down for three. Hold here.
13:57Three.
13:57Stay down. Two. One more and stand. Yeah. A big move in the Les Mills pump workout. Upper body must
14:06stay
14:06still to isolate your upper mid-back. Can you feel that? Yeah. Doing a great job at home. Your last
14:13one. Okay. Hold here. Now the big daddy of all calorie burners. Bring your hands back in. Thumbs distance
14:19from your thighs. All right. Now watch this. Bend your knees. Stand. Bar close to your body. Elbows above the
14:26bar.
14:27Squat under to catch. Stand. Press overhead. When it comes down, catch high in your chest. Bend your knees.
14:33Release with elbows over. Come with us. Even tempo. So up. Squat under. Stand and press. Squat to catch.
14:41And release. Go again. Now I want you to keep your eye on Rach and I. We're going to show
14:46you something
14:46really cool. You keep going at home. Check this out. So Rach never hits me with the bar. It goes
14:52vertical
14:53and stays close to her body because she leads with her elbows and she bends her knees to absorb the
14:58weight
14:59of the bar. Cool. Good. Now just hold right there. We're going to speed things up. And just watch me
15:05on the
15:05first one. Here we go. So it's catch. Press. Catch. Release. And a pause. Let's go. One rep. Catch. Press.
15:14Catch. Release. And pause. Good. Now bend your knees. Lift your elbows right up. You ready? Catch. Press. Catch.
15:21Release. Release. Very good job. All right. Now make sure you're bending down. So squat and squat.
15:28Now in Les Mills Pump, we do a combo. Watch this. One clean and press combined with one dead row.
15:36Yep. Now hold here. Me and you. Four in a row. Let's go. Clean and press. Now hold here. One
15:43dead row.
15:44Knees. Belly. Knees. And rise. Very good. Notice how I come to set position in between each
15:51repetition. Two more to go. Now this is your big calorie burner. So you should feel your heart rate
15:57going up right now. Burning calories. Transforming your body. Are you feeling like a transformer?
16:03Ready to transform. To the top and hold. Very good. All right. Bend your knees. Carefully put the bar down
16:13and release your back. You feel the transformation? Are you feeling like a back training machine right now?
16:20If you are, good job. Now to polish off the legs, we have reach. Thanks, Sheldon. Let's talk lunges. Why?
16:29Well, we believe the lunge track is your opportunity to really transform the look and feel of your legs
16:37from top to bottom. That starts in set positions. So find it. Hip distance. Take one foot back. Doesn't
16:46matter which leg. And join us on the floor. Let's go down, guys. Because I want to talk to you
16:52about
16:52something we call the 90-90 degree rule. Simply, that's knee over ankle. Hip over knee and a flat
17:01back foot. What that does is determine your adequate stride length so that you can work on perfecting
17:08lunge technique. Hard bet. Ready? Tuck your back toe under. Get your hands out for a bit of balance.
17:15We're going to stand up. Let's go. All right. Okay. That might be a little bit wobbly. If this is
17:21your
17:21first time lunging, that's okay. That's normal. Step forward. Step back with the other leg. I want you
17:28to find that adequate stride length. It's going to take a bit of practice. It's okay. Adjust yourself.
17:33Now shift your weight forwards and backwards. What we want you to do is put your weight in the middle.
17:37Once you've got that, let's set you up. Hips forward. Shoulders up, back and down. And that's
17:43going to lift your chest. One direction of travel. South and north. All right. Come back down for me.
17:52Just take a look at something for me. Can you see your toes in front of your knee? Just great.
17:58Come
17:58back up. Step forward. Not bad. I think we're ready to start lunging. I know you are. So let's talk
18:05weights and music, please. Okay. The Les Mills Pump Series is a great opportunity to use weights to change
18:11the shape of your legs. Come down and let's do that now. I'm going to take this off and work
18:16with a
18:16lightweight, about five pounds. Joel's going to work with lightweight for less intense option. The boys are
18:23going to put more weights on for a more intense option. And Susan is going to use the tripod for
18:30some
18:30stability. Maybe that's you. Weight on. Make sure your collars are nice and tight. Now bend down. Pick your
18:39bars up from set position. Lift it up. Catch it. Up. Over onto the meaty part of the back. Hip
18:46distance.
18:48One foot back. Are you ready? I can hear some music somewhere. How about we start with some singles?
18:53Go! Woohoo! We are off. Lunch time. Lift your chest. Two more. Last one. Stop. Step forward.
19:05Not bad. See? Over before you know it. All right. Change leg. Step back. Take your time. Hips forward.
19:12Back heel off the floor. We are going down. Two and two. Down. Down. Up. Up. I want to find
19:20range and I find
19:21that by maintaining that my hips stays higher than my knee. Because it works as simple as this. A tiny
19:29lunge
19:29gives you a tiny bit of change. So work deep and think about a little bit of pressure on the
19:36front
19:36and the back leg. You got that? Maybe you're feeling it already. I'm going to slow you down super slow.
19:43Four. Three. Two. Take your time. Super slow reps in Les Mills Pump. Chisel away at your muscles,
19:51defining them and making them look pretty. All right. Bottom half. What's that then? Down. Little ones.
19:58Four. Three. Two. Now stand up again. Great. So the bottom half. What's this all about? Well, it's roughly 50
20:08%
20:09of your lunge range. What else do they do, Rach? Well, it starts to increase your heart rate, getting you
20:16in your training zone. I think I'm getting in my training zone. How about we release the pressure?
20:22Singles. Go. Down and up. How you doing back there? How you doing at home? One more. Step forward. Whoa.
20:31Change legs. Take your time. Step back. Set it up. Catch a two-two rhythm. Let's go. Down. Down. So,
20:40and Les Mills Pump, we're always changing legs on you. You have to, but you need to make sure you
20:45do it
20:46in your time. This is your workout. Set it up as strong as you can. Hips forward. Knee over toe.
20:53Shoulders back
20:54and down. I'm going to slow it down. How many counts? Slow. Four. Three. Touch me. I think we're touching
21:02a few
21:02muscle fibers. Breathe in. Starting to get a glow. Good job. How about we go bottom half again? Let's
21:10hit the basement. Tiny little reps. Go. Hold on, people. The bottom half was always the hardest bit.
21:17Big push to the top. Down. Susan, are you all right? We've done a few lunges. Woo! All right. We've
21:24got two
21:25more of these reps. So, your cardio training zone equals rep effect. What's rep effect? Well,
21:32reps mean results, and that's what we do. We give you millions of reps to give you the most results.
21:38Here come those singles. Release me. Go! Last one. Step forward and shake it off. Good job. Bend your knees.
21:50Put your bar up. Catch it nice and high. Lower it down onto the floor. And if your legs are
21:55like mine,
21:56shaking is a good thing because I'm going to hand you over to Ben for some shoulders.
22:04Thanks, Rach. Great job, guys. Last four exercises here, okay?
22:11Okay. Sculpture shoulders are the clothes hangers for the whole body. So, if you want to look great in
22:15everything you wear, it all starts with the shoulders. Let's come on down. Now, Les Mills pump
22:22equipment is very versatile. We're going to work with the weights in our hands now. So, I'm going to use
22:27the tens. You can follow Susan with the no weight option. Rach with the fives. You choose. Now,
22:34these are going to be your two new best friends. So, make sure you put your thumb through one loop,
22:39four fingers around the other. Bring your best foot forward. First exercise up is called the kneeling
22:45rear delt raise. So, upper body comes at a 45 degree angle, which will help you keep your shoulders
22:51back, put the work in the back of the muscles. Let's get it on. So, weights in line with the
22:59shoulders,
23:00palms facing the back of the room. We're going to start by bringing your elbows to shoulder height,
23:05bringing it right back to the starting position. Join us now. Two-two. Up for two and down for two.
23:13Again, elbows don't come any higher than your shoulders. Keep them bent at the bottom.
23:19Chest should be lifted. One more. Let's slow it down. Three and one. So, it's three, two,
23:26one. Release. I want you to feel a light pinch between your shoulder blades as you do this.
23:33Eyes should be right in front of you. One more time.
23:38Awesome job. Let's come up on our feet. The upright row. Knees bent, weights
23:43just outside your hips. You're going to start by bringing them just underneath the chest.
23:47We're going to right back down to the thigh. We're going to start with a two-two tempo. Join us
23:52now.
23:54Up for two. Down for two. Just one more.
23:57All right, D. Slow it down. So, it's three, two, one. Release. Keep that chest lifted. Elbows above the weight.
24:07And again, palms facing your thighs.
24:10One more.
24:11One more. Yeah. Great job. All right. The side raising. Elbows in.
24:18Palms facing each other. Arms at a 90 degree angle. We start by bringing the elbows to shoulder height.
24:24We bring the elbows back towards the ribs. Palms facing each other. Team, are you ready?
24:30Are you ready? Two-two. Let's go. Up for two. And down for two. Keep the elbows slightly in front
24:38of your shoulders.
24:39And at the bottom, keep them slightly in front of your waist. All right, team. Let's go for singles. Let's
24:48go. Up and down. Full range here.
24:51Now, this tempo helps drive your heart rate, which in turn helps you burn calories, which in turn helps you
24:57get leaner and faster.
24:58Just a couple more. Last one. And hold. All right. Shake it off. We have two exercises left.
25:05But if you need recovery, bend those knees. Bring the weights down. Follow Susan with the no weight option.
25:11Or when you're ready, pick them back up and join us. The next exercise is called the Mack Raise.
25:17Named after Paul McDonald, a famous gold medalist canoeist from New Zealand. Check it out the first time.
25:23We start by bringing your right arm first. Straight in front of you in line with your shoulder. Back arms
25:28to the side.
25:29You know the tempo. Two, two. Up for two. Down. Now switch. Left arm leads. Yeah.
25:37So keep that lead elbow bent. Keep that chest lifted. Abs in and brace to support the lower back.
25:44We're going to slow it down. Three, one. Three, two, one. Release. Switch it up.
25:50Now, the slower tempo helps you get stronger by working deeper into the diet muscles.
25:56Last one here. Hold on. And hold. Last exercise. We're going to change our stance into a split stance.
26:04Weights above the shoulders. Palms facing the front. We're going to reach for the sky.
26:09Keeping the elbows bent. Bring it right back down, guys. You know the tempo. We're going to go two, two.
26:14Let's go. Up for two and down for two. Keep the elbows bent at the top.
26:20All right, guys. Let's go for singles. Full range here. Abs in and brace. Come on. We're getting full range
26:28here.
26:29So we can feel the rep effect. Help support the lower back, guys. Try not to arch. Elbows stay slightly
26:36in front of the shoulders.
26:37We're almost done. I promise you. Couple more. Couple more. All right. Everybody together. Up and hold.
26:45Yeah. Great job. Bend those elbows. Bring the weights down. Bend your knees, guys. Shake it off.
26:54Congratulations on making this investment in yourself. You have already taken the first step by
26:59completing your first rep to a new and transformed you. You want to train frequently to get results
27:04faster. So when you're pressed for time and need an efficient and effective workout, come back to this
27:10Les Mills Pump Challenge or simply use it as a technique refresher as you continue on your workout journey.
27:16Please check us out online at teambeachbody.com where you can find out more information about the
27:21international family you've just joined. My name is Ben and on behalf of the entire Les Mills Pump Team
27:28family, we look forward to working out with you again and again. Kia kaha. Be strong.
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