Fire up your fat burners. These intense sports drills will challenge you to train like an elite athlete. (30 minutes)
If you’re new to Les Mills, all workouts are broken into sets built around a specific music track and as such, each Sports Attack segment is 6 minutes. Combined with 30 minutes total, this workout FLIES. Les Mills Pump: Sports Attack consists of five actual workout tracks (warm-up not included):
- Mixed Impact Track: (5:00) Pretty low impact with jogging and boxers bouncing.
- Interval Track (4:30) Intervals moved into knee lifts, squat jacks and step jumps.
- Plyometric Track (3:30) If you’re coming at this workout from P90X, this is where things will begin to feel familiar as you do some 3 step heismans, step hops, skaters and sprints.
- Peak Cardio Track (5:00) – Added intensity, things get going here with drop squats and double hops and high knee runs (sprints).
- Lower Body Track (3:00) – There’s some burn here as your legs and butt get put through a few quick paces with some squats and power jumps.
- Cool Down (1:30) Static Stretching
Flat abs. Lean legs. Sculpted shoulders. Strong arms. Tight buns. Great bodies aren’t born, they’re engineered. How? With the LES MILLS PUMP workout and THE REP EFFECT™.
THE REP EFFECT™ is the secret behind incredible body transformations all over the world. Why? Because unlike traditional strength workouts that use heavy weights and bulk you up, THE REP EFFECT™ uses lighter weights at a higher rate of repetition so you can get leaner—faster. This intense training technique accelerates your heart rate, burning up to 1,000 calories per workout and torching more fat to reveal gorgeous muscles and a sleek, sculpted body—fast.
Now for the first time ever, you can get in the best shape of your life at home with the complete LES MILLS PUMP workout system.
7 FAT-BLASTING, LEAN MUSCLE-BUILDING WORKOUTS
Pump Basics -10 minutes
Pump Challenge -20 minutes
Pump and Burn -30 minutes
Pump and Shred -45 minutes
Pump Revolution -55 minutes
Pump Extreme -55 minutes
Flow -20 minutes
Hard Core Abs -20 minutes
Get the Deluxe Program and you’ll get
Sports Attack -30 minutes
Step -30 minutes
Combat -45 minutes