Humans not Heroes
Low on time and equipment? PUMP offers at home workouts, utilizing dumbbell and bodyweight only exercises to enhance your muscular endurance. All workouts are less than 30 minutes. Composed of 5 workouts/week for 6 weeks.
5 sessions per week
Must use App app to view and log training
Program Training
A1
Goblet Squat
4 x 12
A2
Alternating reverse lunge
4 x 24
A3
Alternating toe taps
4 x 24
B1
Bent Over DB row
4 x 10
B2
Alternating Arnold press
4 x 20
B3
Lying leg raise
4 x 20
A1
DB RDL
4 x 10
A2
push up variation
4 x 15
A3
Floating quadraped shoulder taps
4 x 20
B1
Renegade row
4 x 10
B2
DB sumo deadlift
4 x 15
B3
Supinated bicep curl
4 x 15
A1
Alternating reverse lunge
3 x 50
A2
lemon squeezer
3 x 40
A3
Alternating Arnold press
3 x 30
A4
lateral raise
3 x 20
A5
KB clean to squat
3 x 10
A1
Hip Thrust BW
4 x 15
A2
Single Leg Hip Thrust
4 x 10
A3
Side plank hip thrust
4 x 10
B1
Single DB Reverse Lunge
3 x 12
B2
Alternating lunge hops
3 x 12
C
Glute bridge mountain
1 x 10
A1
Alternating plank toe taps
4 x 20
A2
DB thrusters
4 x 12
A3
DB skull crusher
4 x 12
A4
KB deadlift
4 x 12
A5
Squat Jumps
4 x 12
