5-DAY SERIES

5-DAY SERIES

2 Seasons

Unable to join us in Fort Lauderdale at our PumpFit Club Personal Group Fitness Studio?

No worries, follow along here.

Every day of the week PumpFit Club has a schedule interval. We keep things constantly varied and hybrid.

Start now, I dare you!

FIND YOUR REASON.

http://www.pumpfitclub.com

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5-DAY SERIES
  • Build | DAY ONE

    Episode 1

    YOUTUBE DATABASE: https://bit.ly/2BRaDi4

    Equipment List:
    - Dumbbell
    - x2 KettleBells
    - Bench or Deck

    DAY ONE

    1) 8min AMRAP
    - 12-15 Seated Arnold Press
    - 20 V-Ups

    2) 8min AMRAP
    - 12-15 Seated DB Lat Raise
    - 20 Shin Hugs

    3) 8min AMRAP
    - 12-14 Alt. KB Standing Clean + Press
    - 20 Hollow Bo...

  • Build | DAY TWO

    Episode 2

    YOUTUBE DATABASE: https://bit.ly/2BRaDi4

    Equipment List:
    - Dumbbells
    - KettleBells

    Build Week | DAY TWO

    1) 3 Rounds:
    - 16 Alt. DB Bicep Curls
    - 20 HAF KB Gunslinger (10/10)

    2) 3 Rounds:
    - 16 Half Kneel DB Tricep Ext
    - 10 DKB Swing Clean

    3) 3 Rounds:
    - 16 Half Kneel DB Curl
    - 20 KB...

  • Build | DAY THREE

    Episode 3

    YOUTUBE DATABASE: https://bit.ly/2BRaDi4

    Equipment List:
    - Mini Bands
    - KettleBells

    Build Week | DAY THREE

    1) Every 90 sec for 6 min:
    - 2 Standing Burpees
    - 2 Regular Burpees
    - 2 Burpee Tuck Jumps
    - 2 Sprinter Burpees
    - 16 Jumping Lunges

    2) 3 Rounds:
    - 20 Banded Donkey Kicks (10/10)
    -...

  • Build | DAY FOUR

    Episode 4

    YOUTUBE DATABASE: https://bit.ly/2BRaDi4

    Equipment List:
    - Dumbbells
    - Jumprope
    - Bench or Deck

    Build Week | DAY FOUR

    1) 3 Rounds:
    - 15 DB Incline Chest Press
    - 30s Jump Rope
    2) 3 Rounds:
    - 20 S. Arm DB Row (10/10)
    - 10 Push-Ups
    3) 3 Rounds:
    - 12 DB Pullovers
    - 12 Standing Good Mornings

  • Build | DAY FIVE

    Episode 5

    YOUTUBE DATABASE: https://bit.ly/2BRaDi4

    Equipment List:
    -KettleBells

    Build Week | DAY FIVE

    1) KB Complex Builder Ladder:
    1 DKB Push-Up + 1 DKB Row + 1 DKB Standing Clean + 1 DKB Squat Clean & Press
    2 DKB Push-Up + 2 DKB Row + 2 DKB Standing Clean + 2 DKB Squat Clean & Press
    3 DKB Push-Up + 3...