EXERCISE: Full Body Pump - 2 Complexes

EQUIPMENT: Dumbbells, barbells and/or kettllebells, and timer (clock)

TECHNIQUE:

1. 2 COMPLEXes x 4 sets x 45s/set

2. Complete each COMPLEX respectively eg: A1, A2, A3, A4, rest and repeat 4 times then complete B1, B2, B3, B4, rest and repeat 4 times

3. Time: 45s/ set (exercise)

4. Tempo: Slow tempo (4,0,1,0) (4s lower, 0s pause, 1s raise, 0s pause)
5. Resistance: 8th rep max (8th rep is difficult to complete)

6. Rest Period: 15s between sets & 45s between complex

PROGRAM:

COMPLEX A

A1. Shoulder Press w/dumbbells or barbell

A2. Bent Over Rows w/dumbbells or barbell

A3. Push Ups create tension as you lower

A4. ViPR Thread the Needle (substitute w/ ab exercise)

COMPLEX B

B1. Bulgarian Split Squat Left Leg w/dumbbells or kettlebells

B2. Bulgarian Split Squat Right Leg w/dumbbells or kettlebells

B3. Walking Lunges w/dumbbells or kettlebells

B4. Deadlifts w/barbell or dumbbells

NOTES:

1. For variation: instead of timed sets complete 8-10 reps
2. For lunge or split squat variations: try various load adjustments eg: holding a heavier single dumbbell rather than two, or holding weight above waist

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