Oh, and if you don’t look significantly more jacked than you did 15 minutes ago, it’s probably time to accept the fact that you’re not just in the middle of a “bulking phase.” Do fewer 12-ounce curls and get back to putting up real iron at the gym.With great music and plenty of encouragement on hand, body pump classes will help you achieve far more than you ever could with a solo workout.īODYPUMP TM is a high energy, fast-paced class for all abilities and is the secret to developing lean, athletic muscle without using heavy weights. Round out the swole session with another set of any of the previous three workouts, and if any muscle group needs extra focus, hit that one up again to make sure it’s pumped proper. Keep your arms straight throughout the reps, and remember to do slow controlled lifts, squeezing the shoulders and lats throughout. Do these front and lateral raises for the same reps as the push-ups and the curls. Keep the resistance bands under your feet and raise your arms out in front of you (like Superman flying) and to the side. (And if you don't, maybe try one of these sun shirts.) Raise your shoulders You either have the six-pack or you don’t. "But they are so versatile you can essentially do an entire workout with just one band.” Skip the sit-upsĪbdominals don’t pump up, so all you’ll get is a bloated-looking midsection. “I love resistance bands, especially for glute activation before my run," explains Barry's Bootcamp trainer Lindsey Clayton. In between the first and second set, flex your chest and triceps to make sure those muscles are still getting good blood flow.
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Start with 15 to 20 reps, take a quick breather, then do 15 to 20 more.
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Stand up and place the resistance bands under your feet, then use them to do biceps curls, squeezing your biceps as hard as you can while maintaining control of your movement. Then repeat with close-grip push-ups, emphasizing the squeeze on the triceps. Make sure to really squeeze your chest muscles in the up position. Start with 15 to 20 push-ups, take a minute breather, then crank out 15 to 20 more. Instead, grab resistance bands (for Step 4) and find a flat surface. Forget lifting massive weights - all this will do is annihilate your muscle tissue and make you look even smaller in the short term.
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Push up your chestĪ half hour before the beach, it’s time to start pumping up the muscles. Give yourself time to let the nutrients settle.
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Just don’t eat as you’re heading out the door the nutrients won’t be in your body in time. Healthy fats like avocados along with slow-digesting carbs will maximize a pump over a longer period of time. Consume a clean, healthy meal with proper proteins (grilled chicken, fish), carbs (yams or sweet potatoes), and fats to maximize the pump. Eat smartĪim to eat about an hour before working out. So if you’re going to the beach at noon, you’ll need to start your pump-up routine by eating at 10:30 a.m.
BODY PUMP ROUTINE HOW TO
How to Pump Up Start earlyįor a decent swell, an hour and a half is ideal prep time - enough to digest a good meal and then get a fair pump. Stay cool with these throwback-looking Velcro sandals, which boast a thick, contoured footbed and a grippy outsole so you can glide over turf and surf like the Chosen One himself. As hot as your bod is looking, the sand can be hotter.