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  • Body Pump 90-Day Workout Calendar

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    Angela
    2K views1 page
    This document outlines a 13-week workout program with different exercises scheduled for each day of the week. The program progresses from Phase 1 to Phase 3, with exercises like Pump Challenge, Pump & Burn, Hard Core Abs, Flow, and Walks scheduled on different days and increasing in duration and intensity over the weeks. The goal is to complete the full 13-week program to improve strength, endurance and core stability.

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    This document outlines a 13-week workout program with different exercises scheduled for each day of the week. The program progresses from Phase 1 to Phase 3, with exercises like Pump Challenge, Pump & Burn, Hard Core Abs, Flow, and Walks scheduled on different days and increasing in duration and intensity over the weeks. The goal is to complete the full 13-week program to improve strength, endurance and core stability.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    2K views1 page

    Body Pump 90-Day Workout Calendar

    Uploaded by

    Angela
    This document outlines a 13-week workout program with different exercises scheduled for each day of the week. The program progresses from Phase 1 to Phase 3, with exercises like Pump Challenge, Pump & Burn, Hard Core Abs, Flow, and Walks scheduled on different days and increasing in duration and intensity over the weeks. The goal is to complete the full 13-week program to improve strength, endurance and core stability.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    of 1

    WEEK DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

    1
    PUMP CHALLENGE
    (20 minutes)
    REST
    PUMP CHALLENGE
    (20 minutes)
    FLOW
    (20 minutes)
    WALK
    (45 minutes)
    PUMP CHALLENGE
    (20 minutes)
    HARD CORE ABS
    (20 minutes)
    WALK
    (45 minutes)
    REST
    2
    PUMP & BURN
    (30 minutes)
    WALK
    (30 minutes)
    PUMP CHALLENGE
    (20 minutes)
    HARD CORE ABS
    (20 minutes)
    FLOW
    (20 minutes)
    PUMP & BURN
    (30 minutes)
    REST
    HARD CORE ABS
    (20 minutes)
    WALK
    (45 minutes)
    3
    PUMP & BURN
    (30 minutes)
    HARD CORE ABS
    (20 minutes)
    WALK
    (45 minutes)
    PUMP & BURN
    (30 minutes)
    FLOW
    (20 minutes)
    HARD CORE ABS
    (20 minutes)
    REST
    PUMP & BURN
    (30 minutes)
    HARD CORE ABS
    (20 minutes)
    WALK
    (45 minutes)
    4
    PUMP & BURN
    (30 minutes)
    REST
    PUMP & BURN
    (30 minutes)
    HARD CORE ABS
    (20 minutes)
    WALK
    (45 minutes)
    PUMP & BURN
    (30 minutes)
    PUMP & BURN
    (30 minutes)
    FLOW
    (20 minutes)
    5
    PUMP & SHRED
    (45 minutes)
    HARD CORE ABS
    (20 minutes)
    WALK
    (45 minutes)
    PUMP & BURN
    (30 minutes)
    FLOW
    (20 minutes)
    HARD CORE ABS
    (20 minutes)
    REST
    PUMP & SHRED
    (45 minutes)
    HARD CORE ABS
    (20 minutes)
    WALK
    (45 minutes)
    WEEK DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
    6
    PUMP & SHRED
    (45 minutes)
    HARD CORE ABS
    (20 minutes)
    WALK
    (45 minutes)
    PUMP & SHRED
    (45 minutes)
    FLOW
    (20 minutes)
    HARD CORE ABS
    (20 minutes)
    WALK
    (45 minutes)
    PUMP & SHRED
    (45 minutes)
    REST
    7
    PUMP & BURN
    (30 minutes)
    HARD CORE ABS
    (20 minutes)
    REST
    PUMP REVOLUTION
    (55 minutes)
    HARD CORE ABS
    (20 minutes)
    WALK
    (60 minutes)
    PUMP & SHRED
    (45 minutes)
    FLOW
    (20 minutes)
    HARD CORE ABS
    (20 minutes)
    WALK
    (60 minutes)
    8
    PUMP EXTREME
    (55 minutes)
    HARD CORE ABS
    (20 minutes)
    WALK
    (45 minutes)
    PUMP & SHRED
    (45 minutes)
    REST
    FLOW
    (20 minutes)
    HARD CORE ABS
    (20 minutes)
    PUMP EXTREME
    (55 minutes)
    WALK
    (60 minutes)
    9
    PUMP REVOLUTION
    (55 minutes)
    REST
    PUMP EXTREME
    (55 minutes)
    FLOW
    (20 minutes)
    HARD CORE ABS
    (20 minutes)
    REST
    PUMP REVOLUTION
    (55 minutes)
    WALK
    (60 minutes)
    WEEK DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
    10
    PUMP EXTREME
    (55 minutes)
    FLOW
    (20 minutes)
    REST
    PUMP REVOLUTION
    (55 minutes)
    FLOW
    (20 minutes)
    HARD CORE ABS
    (20 minutes)
    PUMP EXTREME
    (55 minutes)
    WALK
    (60 minutes)
    11
    PUMP REVOLUTION
    (55 minutes)
    WALK
    (60 minutes)
    REST
    PUMP EXTREME
    (55 minutes)
    FLOW
    (20 minutes)
    WALK
    (60 minutes)
    PUMP REVOLUTION
    (55 minutes)
    12
    WALK
    (60 minutes)
    PUMP EXTREME
    (55 minutes)
    FLOW
    (20 minutes)
    REST
    PUMP REVOLUTION
    (55 minutes)
    WALK
    (60 minutes)
    PUMP EXTREME
    (55 minutes)
    13
    FLOW
    (20 minutes)
    HARD CORE ABS
    (20 minutes)
    PUMP REVOLUTION
    (55 minutes)
    REST
    WALK
    (60 minutes)
    REST
    PUMP EXTREME
    (55 minutes)
    DONE!
    TE WERO - PHASE 1
    KIA KAHA - PHASE 3
    PANONI - PHASE 2

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