Cardio Pump is Kelly Coffey-Meyer‘s other new 30 Minutes to Fitness workout DVD. The other one she just released is Lean Body Circuits. I love them both but this one is my favorite of the two. Cardio Pump contains two approximately 30 minute workouts. One is strength training done “pyramid” style and one is cardio boxing. They are both excellent workouts.
The “Pump” part of the DVD is a total body strength workout. By “pyramid” style, Kelly is referring to the weights used. She uses 20, 15 and 10 pound weights. Now, this workout isn’t actually done traditional pyramid style. When you do something pyramid style you are referring to weight load + reps in relation to the same exercise. For instance, say you are doing squats–you start with your lightest weight and do the most reps–say 15 reps, then you change to your moderate weight and do 12 reps, then you change to your heaviest weight and do 8 reps–still squats, btw. If you are doing a reverse pyramid you would go from heaviest/least reps to lightest/most reps, so just reversing the order. This is not how Kelly structures the strength training workout at all, so her referring to it as “pyramid training” is incorrect. Here is how it is actually structured: every exercise is done for one minute. You do 3 exercises for each muscle group (6 for lower body, but they are split into two groups of 3 exercises). For each muscle group, the first exercise uses the heaviest weight, the second exercise uses the moderate weight and the last exercise uses the lightest weight. However, they are all different exercises–no exercise is repeated. In spite of this, it is still an excellent workout for a 30 minute total body workout; impressive really, but not real pyramid training. I loved it anyway. I used more variety in my dumbbell choice: 25, 20, 15, 12 and 10 pound dumbbells. In the future, for some of the lower body exercises I could even use 30 pound dumbbells. I noted the weights I used for each exercise below.
For the cardio workout it is simply cardio boxing. Kelly builds 6 combos. They are varied and complex enough to keep things interesting and fun, but not so complex as to be difficult to learn and follow. The first time I did these workouts, I did the strength workout immediately followed by the cardio boxing workout. I wore 2 pound weighted gloves for the cardio boxing and got an excellent hour long workout. However, even better than doing it that way is the premix that combines the two into circuits–so you do some cardio boxing, then some weight training, some boxing, some weight training. I can’t wait to try that premix!
FYI–both workouts use the same warm up but have different cool down/stretches.
Workout 1 is 30 minutes with a 4 minute warm up and 3 minute stretch. I’m not breaking this workout down as I would other workouts since it is cardio boxing. There are 6 combos; if they focus on one side of the body then the entire combo is repeated on the other side of the body. However, some of the combos address both sides of the body within the combo.
Workout #2 is 33 minutes long with a 4 minute warm up and 3 minute stretch. Kelly and crew each have 3 sets of weights–heavy, moderate and light. I suggest you have more than that since you are working all muscle groups with various exercises. The weights listed beside each exercise is the weight I used.
Heavy: alternating shoulder press, 20# DBs
Moderate: upright rows, 15# DBs
Light: alternating lateral raises, 10# DBs
Heavy: alternating bicep curls, 20# DBs
Moderate: hammer curls, 15#DBs
Light: alternating side curls, 12# DBs
Heavy: deadlift, 30# DBs
Moderate: sumo squats, 20# DBs
Light: alternating reverse lunges, 15# DBs
Heavy: lawnmower rows (30 seconds each arm), 30# DB
Moderate: squeeze backs (hold a dumbbell in each hand in front of you at waist level; pull to the side and back, keeping then at same level but turning dumbbells so palm faces ceiling), 15# DBs
Light: run rows (bent over alternating back rows), 15# DBs
Heavy: overhead tricep extension (one dumbbell), 25# DB
Moderate: tricep kickbacks (30 seconds each arm), 15# DB
Light: tricep push ups (she does them on the dumbbells, but I just did them on my hands)
Heavy: squats, 25# DBs
Moderate: alternating front lunges, 15# DBs
Light: sumo squats, one 30# DB
Heavy: chest press, 25# DBs
Moderate: chest flys, 20# DBs
Light: run bench press (alternate arms), 12# DBs
Interval Pump (53 minutes)
Cardio Leg Pump (38 minutes)
Cardio Shoulder & Arms (41 minutes)
Cardio Back & Chest (38 minutes)
Pump Shoulder & Arms (18 minutes)
Pump Back & Chest (15 minutes)