Les Mills Pump (edzés- és étkezési terv, kiegészítések, eredmények) itt
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Schedule:
Day 1 – Pump Challenge
Day 2 – Rest
Day 3 – Pump Challenge
Day 4 – Flow, Walk (45 minutes)
Day 5 – Pump Challenge
Day 6 – Hard Core Abs, Walk (45 minutes)
| Day 7 – Rest Day of Week | Topic | Facebook Posts (Copy and Paste) |
| Day 1 | Video | Get ready to rock Week 1 with this video from Joel and Jericho! http://youtu.be/lXzak-s_uWc |
| Day 3 | Fitness Tip | Here comes the Pump Challenge workout! Go slow and steady to start—you're creating a good foundation for the weeks to come. |
| Day 4 | Nutrition Tip | Have you evaluated your caloric intake? When you're reading food labels at the grocery store, remember that the recommended daily values are based off of a daily diet of 2,000 or 2,500 calories. Make sure the values match your daily caloric needs. |
| Day 5 | Getting Started Tip | This first phase of PUMP is called Te Wero: The Challenge. You'll do shorter but challenging workouts to help boost your metabolism and stimulate weight loss. Don't worry, you're already getting a great workout—and they'll get longer soon enough! |
| Day 6 | Shakeology | Try this tasty Shakeology recipe! Almond Dream: 1 scoop Tropical Strawberry Shakeology, 1 Tbsp. almond butter, 1 cup almond milk |
| Day 7 | Motivation | I'm so proud of you for completing Week 1! I know it wasn't easy. Are you feeling great about committing to getting healthy and fit? Kia Kaha—be strong! |
Week 2
| Day of Week | Topic | Facebook Posts (Copy and Paste) |
| Day 1 | Video | Joel and Jericho start Week 2 right, showing you proper form for the bench press: http://youtu.be/Sxco8lGDxTs |
| Day 2 | Engagement Question | What are your goals with PUMP? Make them specific. Write them down and post them where you can see them. Even better—share them here, so we can cheer you on! |
| Day 3 | Nutrition Tip | Drink two glasses of water when you wake up. Fluids are important for healthy heart function and to keep blood pressure within the healthy range. Hydration in the body is important for transporting carbohydrates, vitamins, minerals, and other important nutrients and oxygen to the cells. Additionally, water acts as a lubricant for muscles and joints; it helps cushion joints and keeps muscles working properly. |
| Day 4 | Fitness Tip | Keep working on your form. Review your PUMP basics, so you know exactly how to get the most from your efforts. |
| Day 5 | Shakeology | Need more energy before a workout? Try drinking Shakeology 1 hour before. The protein and powerhouse superfoods like maca root help elevate your energy levels. |
| Day 7 | Motivation | It's your lucky 7 day. You should be feeling the benefit of your efforts. Use your sense of accomplishment and be an inspiration for others. Share your enthusiasm. See if others will join you for a workout. |
Week 3
| Day of Week | Topic | Facebook Posts (Copy and Paste) |
| Day 1 | Video | Joel and Jericho drive you to increase momentum in Week 3! http://youtu.be/GigUVKNAYcI |
| Day 2 | Fitness Tip | Did you know your muscles actually grow during rest, not training? Lifting stresses and breaks down muscle, causing it to produce thicker fibers when it rebuilds after your workout. Another reason why you should rest when you need it! |
| Day 3 | Nutrition Tip | A recent study at the University of Minnesota found that people who started a weight loss program with higher levels of vitamin D lost more than those who weren't getting enough of the nutrient. In addition, vitamin D has also been shown to boost the effects of our satiety hormone leptin, which makes us feel full. So try supplementing 1,000 international units of vitamin D to enhance and accelerate your weight loss regimen! |
| Day 4 | Fitness Tip | Feeling sore? That's why doing the Flow workout is so important. Stretching increases blood flow to the muscle, and can help improve flexibility. Plus, it can help reduce the soreness and keep you feeling ready to go! |
| Day 6 | Shakeology | Has Shakeology increased your energy levels and helped you Push Play? |
| Day 7 | Motivation | Why it's important to make a plan: "Setting goals is the first step in turning the invisible into the visible."—Tony Robbins |
Schedule:
Day 1 – Pump and Burn
Day 2 – Rest
Day 3 – Pump and Burn
Day 4 – Hard Core Abs, Walk (45 minutes)
Day 5 – Pump and Burn
Day 6 – Flow
Day 7 – Pump and Burn
| Day of Week | Topic | Facebook Posts (Copy and Paste) |
| Day 1 | Video | Can you believe you're already on Week 4 of your Challenge? By the way note that there's an error in the fit guide. Switch Day 6 and Day 7. Get a boost from Joel and Jericho: http://youtu.be/mzOk1AgPPO8 |
| Day 3 | Fitness Tip | Are you feeling changes in your energy levels, or noticing that your clothes fit differently? Positive change in your body is about more than numbers on a scale. |
| Day 4 | Nutrition Tip | 50% of your results are based on what you eat. Are you eating whole, clean food? If not, throw out the junk food and recommit to your healthy eating plan! |
| Day 5 | Motivation | There's no time like the present. "What you do today can improve all your tomorrows."—Ralph Marston |
| Day 6 | Shakeology | Try this fresh take on a Chocolate shake: 1 scoop Chocolate Shakeology, 1 cup rice milk, 2 to 3 drops mint extract. Mm-mm-minty! |
| Day 7 | Fitness Tip | Feeling comfortable with Pump and Burn? If you're ready for the next level, try adding some extra weight. Pushing your body's limits is how you'll gain strength, build muscle, and lose weight. |
Week 5
Schedule:
Day 1 – Pump and Shred
Day 2 – Hard Core Abs, Walk (45 minutes)
Day 3 – Pump and Burn
Day 4 – Flow, Hard Core Abs
Day 5 – Rest
Day 6 – Pump and Shred
| Day 7 – Hard Core Abs, Walk (45 minutes) Day of Week | Topic | Facebook Posts (Copy and Paste) |
| Day 1 | Video | Joel and Jericho show you how to kick it up a notch in Week 5! http://youtu.be/LHOpxaid7XM |
| Day 2 | Fitness Tip | You're up to 45-minute workouts! Do you feel the difference in your strength? Your Flow workouts are crucial now, since they help your tight muscles to release and recover. |
| Day 3 | Nutrition Tip | Postworkout recovery tip: Eat a fruit snack within 30 minutes of finishing your workout. Your body needs the sugar to replace the glycogen in the muscles so you'll have energy the next day. |
| Day 4 | Motivation | Track your progress by taking your Day 30 Photos and measurements. Share your results! You'll get support from fellow Challenge members—and be able to give it back! |
| Day 6 | Shakeology | Stay on track with Shakeology, the Healthiest Meal of the Day®! What benefits have you noticed in your first month of drinking Shakeology? |
| Day 7 | Motivation | Every day, every workout, makes a difference. "There are no shortcuts to any place worth going."—Beverly Sills |
Week 6
Schedule:
Day 1 – Pump and Shred
Day 2 – Hard Core Abs, Walk (45 minutes)
Day 3 – Pump and Shred
Day 4 – Flow, Hard Core Abs
Day 5 – Walk (45 minutes)
Day 6 – Pump and Shred
| Day 7 – Rest Day of Week | Topic | Facebook Posts (Copy and Paste) |
| Day 1 | Video | Joel and Jericho introduce you to Phase 2 of PUMP! http://youtu.be/vuRqfFzULI4 |
| Day 2 | Fitness Tip | This week starts Phase 2—Panoni: The Change. You'll focus on changing your shape by building and sculpting the muscles that will help you "lean out" your look. Can you already see them starting to show? |
| Day 3 | Nutrition Tip | Keep your fat-burning metabolism amped in Phase 2 by adding 200 calories of protein daily. Check your Get Lean Guide for your tasty options. |
| Day 4 | Motivation | Are there clothes you can wear now that you couldn't when you started? Feeling ready to give away the "fat pants"? Pick out an outfit you'll look great in by Week 12. |
| Day 5 | Shakeology | Fun fact: The antioxidant vitamins and minerals found in the fruits and vegetables in Shakeology can slow down the appearance of wrinkles, brown spots, broken capillaries, and other signs of aging. Plus the zinc in Shakeology, a zit-fighting mineral, also reduces inflammation, redness, and wrinkles. |
| Day 6 | Fitness Tip | Want to pump up your cardio? Try the Ultimate Cross-Training Kit: http://teambeachbody.com/shop/-/shopping/LMPDlxUpgrade Don't be afraid to step it up! |
Week 7
| Day of Week | Topic | Facebook Posts (Copy and Paste) |
| Day 1 | Video | Joel and Jericho share their Week 7 excitement! http://youtu.be/0Zhvd80cHX8 |
| Day 3 | Fitness Tip | PUMP works all your muscles to get your entire body strong and lean. Today your first Pump Revolution workout includes triceps, biceps, and intense lunges, for a full 55 minutes! We're not leaving the abs out, either. |
| Day 4 | Nutrition Tip | New muscles making you feel creative? Try having breakfast for dinner! Just avoid eating the same protein twice in one day. |
| Day 5 | Fitness Tip | Pick up the pace with Sports Attack, a high-energy cardio workout that will help get you burning fat fast. |
| Day 6 | Shakeology | Try this berry delicious Shakeology recipe! Berry Surprise: 1 scoop Tropical Strawberry Shakeology, 1 cup unsweetened almond milk, 1/2 cup berry medley, 1 banana. |
| Day 7 | Motivation | "We do not stop exercising because we grow old; we grow old because we stop exercising."—Dr. Kenneth Cooper. What's your favorite motivational quote? |
Schedule:
Day 1 – Pump Extreme
Day 2 – Hard Core Abs, Walk (45 minutes)
Day 3 – Pump and Shred
Day 4 – Rest
Day 5 – Flow, Hard Core Abs
Day 6 – Pump Extreme
| Day 7 – Walk (60 minutes) Day of Week | Topic | Facebook Posts (Copy and Paste) |
| Day 1 | Video | Jericho gives you the skinny on what it means to get lean, plus shows you proper form for Mac Raises: http://youtu.be/7vl1aHrNaus |
| Day 2 | Fitness Tip | No more short workouts—the real burn is here! Give your best with every rep, fast and slow, and feel THE REP EFFECTTM working to shape your strong, sleek new body. |
| Day 3 | Nutrition Tip | Plenty of healthy snacks have lots of crunch and flavor. Bell pepper strips, fresh string beans, even air-popped popcorn taste great and won't land on your waist. Check your Get Lean Guide for other satisfying suggestions. |
| Day 5 | Motivation | "If you train hard, you'll not only be hard, you'll be hard to beat."—Herschel Walker |
| Day 6 | Shakeology | Fun fact: Instead of going to a juice chain and getting a wheat grass shot for $3, just drink Shakeology—it's already in there. Even better, the wheat grass used in Shakeology is harvest in a very immature stage (freshly sprouted) so it's gluten free. |
| Day 7 | Fitness Tip | Up your cardio and scorch more fat by mixing in Step, Combat, or Sports Attack instead of your long walk. You want to reveal the sexy muscles you're building |
Schedule:
Day 1 – Pump Revolution
Day 2 – Rest
Day 3 – Pump Extreme
Day 4 – Flow, Hard Core Abs
Day 5 – Rest
Day 6 – Pump Revolution
| Day 7 – Walk (60 minutes) Day of Week | Topic | Facebook Posts (Copy and Paste) |
| Day 1 | Video | Enjoy some praise from Joel and Jericho—after 8 weeks, you've earned it! http://youtu.be/Z1RPqMp35x4 |
| Day 3 | Fitness Tip | Are you getting enough sleep? 7 or 8 hours of proper sleep is proven to be related to improved health and weight loss. |
| Day 4 | Nutrition Tip | Remember to eat clean, healthy food with ingredients you can pronounce. NO diet soda, diet sport drinks, energy drinks, or any kind of sugar-free junk. While it has little to no calories, this stuff can mess with you hormonally, making weight loss more difficult. |
| Day 5 | Motivation | Take your Day 60 photos and measurements to see how your effort is reshaping your body. You did that! I love these inspiring words from an unstoppable Olympian: "When anyone tells me I can't do anything, I'm just not listening anymore."—Florence Griffith-Joyner |
| Day 6 | Fitness Tip | Some of my clients have found E&E Energy and Endurance™ Preworkout Formula helps them push harder in their workouts. Any E&E lovers out there? http://teambeachbody.com/shop/-/shopping/EandETub |
| Day 7 | Shakeology | Recipe swap! Tell the group your favorite Shakeology recipe. |
Week 10
Schedule:
Day 1 – Pump Extreme
Day 2 – Flow
Day 3 – Rest
Day 4 – Pump Revolution
Day 5 – Flow, Hard Core Abs
Day 6 – Pump Extreme
| Day 7 – Walk (60 minutes) Day of Week | Topic | Facebook Posts (Copy and Paste) |
| Day 1 | Video | Let Joel and Jericho cheer you into the home stretch! http://youtu.be/sSuDPLwaACE |
| Day 2 | Fitness Tip | The end is in sight! Only a few weeks until the Challenge is complete—can you push yourself harder until then? Kia Kaha—Be Strong! |
| Day 4 | Nutrition Tip | Do you want to shed more inches? Or are you ready to maintain the body you've already sculpted? The choice is yours. Check your Get Lean Guide and pick your path. |
| Day 5 | Engagement Question | What's your favorite PUMP song? Got a playlist that keeps your muscles pumping? Share your best workout grooves here. |
| Day 6 | Shakeology | What junk food have you stopped craving since drinking Shakeology? |
| Day 7 | Motivation | Check your original program goals. Are you still on track? "Each of us has a fire in our hearts for something. It's our goal in life to find it and keep it lit."—Mary Lou Retton |
Schedule:
Day 1 – Pump Revolution
Day 2 – Walk (60 minutes)
Day 3 – Rest
Day 4 – Pump Extreme
Day 5 – Flow
Day 6 – Walk (60 minutes)
| Day 7 – Pump Revolution Day of Week | Topic | Facebook Posts (Copy and Paste) |
| Day 1 | Video | Joel and Jericho tell you how to push it, and demo the perfect plank! http://youtu.be/CSjf6SVwiFg |
| Day 2 | Fitness Tip | With only two weeks to go, you are looking and feeling better—what will you do next to keep up the great work? P90X? RevAbs®? There are many great choices, so let me know if I can help you pick the right program to meet your ongoing goals. |
| Day 4 | Nutrition Tip | You've been eating well for the last 11 weeks. Are you feeling better because of it? Share the lifestyle changes you'll be making permanently. |
| Day 5 | Motivation | Keep providing positive affirmations to yourself, and go into the workouts ready to focus and get the max out of the time you spend doing your LES MILLS PUMP workouts. That intensity could be the difference between meeting your goals and falling short. |
| Day 6 | Shakeology | Craving dessert? Try this Key Lime Dream: 1 scoop Greenberry Shakeology, juice from 1 lime, 1 Tbsp. honey, 1 cup skim milk |
| Day 7 | Motivation | Stay committed to your goals—only two weeks left! |
Week 12
Schedule:
Day 1 – Walk (60 minutes)
Day 2 – Pump Extreme
Day 3 – Flow
Day 4 – Rest
Day 5 – Pump Revolution
Day 6 – Walk (60 minutes)
| Day 7 – Pump Extreme Day of Week | Topic | Facebook Posts (Copy and Paste) |
| Day 1 | Video | Week 12's message: Push it even harder! http://youtu.be/I7N7qrC8yLg |
| Day 2 | Motivation | Fun is an important part of a successful exercise program—the more fun you have, the more likely you are to stick to the program. Who's having fun with PUMP? |
| Day 3 | Nutrition Tip | Are you eating enough fiber? Fiber contains zero calories and promotes regularity. You should have at least 25 grams in your daily diet. |
| Day 5 | Motivation | You’re so close to achieving your goals! "Focus, discipline, hard work, goal setting and, of course, the thrill of finally achieving your goals. These are all lessons in life."—Kristi Yamaguchi |
| Day 6 | Shakeology | What whole foods would you have to eat to get all the nutrients in Shakeology? http://www.youtube.com/watch?v=8cDjR6vaGig&list=UUKMBDgXDMqw4wQ-OzHEhlIQ&index=34&feature=plcp |
| Day 7 | Fitness Tip | Has anyone tried Results and Recovery Formula®? If so, do you find it helps you recover from a tough PUMP workout? http://teambeachbody.com/shop/-/shopping/P90XRRFTub |
Weekly Workout Schedule:
Day 1 – Flow, Hard Core Abs
Day 2 – Pump Revolution
Day 3 – Rest
Day 4 – Walk (60 minutes)
Day 5 – Rest
| Day 6 – Pump Extreme Day of Week | Topic | Facebook Posts (Copy and Paste) |
| Day 1 | Video and Day 90 Photos | You've made it to the final week! Get your props from Joel and Jericho: http://youtu.be/kpPE6pZJKvw Also, get ready to take your Day 90 photos at the end of the week. It's time to show off your results! And remember to wear the same clothes you have been wearing in your previous photos. |
| Day 2 | Motivation | Remember those goals you set at the beginning of the program—did you achieve them? How is your life different today? Make sure to send in your photos and results to the Beachbody Challenge for a chance to win cash and prizes—why not? You have done the work! |
| Day 4 | Nutrition Tip | Maintain your new look! Commit to eating a healthy, clean, and consistent diet as part of your lean and strong new lifestyle. |
| Day 5 | Shakeology | "Like" this post if you've been successful with Shakeology because it's a convenient meal you have ready instead of reaching for junk food. |
| Day 6 | Fitness Tip | Congrats on the fitness and nutrition changes you have made during PUMP. How do you plan to maintain the awesome results you have achieved? If you haven't already, please take your Day 90 photos! Send in your Success Story to PumpSuccessStories.com and get a free LEAN, STRONG, and UNSTOPPABLE T-shirt! |
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