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Cross Training? Try Les Mills PUMP Hybrid Schedule

Less Mills PUMP Hybrid Schedule for Cross Training |

Les Mills PUMP Workout

Cross Training? Try Les Mills PUMP Hybrid Schedule

Update: Beachbody and Les Mills are no longer affiliated. If you already have the program, you may still find this Les Mills Pump Hybrid Schedule useful. If you don’t have the program, shoot me a message—there are a lot of new alternatives I can pass along to you! 

I am absolutely in love with the Les Mills PUMP program. When Beachbody announced it last year, I wasn’t very interested. But, after Monica and I finished the Ultimate Reset Cleanse earlier this year, I finally took my friends’s advice and tried it out. Just 45 minutes of Pump & Shred kicked my butt. I love the flexibility of this program – and especially love the Les Mills PUMP Hybrid schedule included with the program.

About Les Mills PUMP

Les Mills PUMP is very different than anything I’ve done before. The strength training I’ve typically done has been similar to what you’d find in the P90X workout. You do 8-10 reps on a particular muscle group, take a short break, and then do 8-10 reps on an entirely different muscle group. That’s basically a high-weight/low-rep format.

Les Mills PUMP is entirely different. It is a low-weight/high-rep workout. PUMP works each individual muscle group to exhaustion, then moves on to another group. So, you might do squats for five minutes and then (with shaking legs), move on to a five minute chest track. This is based on the concept of “time under tension” in order to completely exhaust the muscle group.

Most of the time, you are using a straight bar that you can see in the video below.  That “time under tension” format builds muscle fibers and extends muscular endurance. While you are doing all that, you are sweating…a lot…and burning more calories than you typically would with a high-weight/low-rep workout. That really appeals to me because it kills two birds with one stone. The format is fun as well. Every track features a different trainer and each one has a different energy and style. That keeps things flowing and interesting.

Les Mills PUMP Regular Schedule

I REALLY like the Les Mills PUMP Schedule. The basic schedule, particularly in Phase I, builds in workouts like walking so anyone can do it. P90X is way too extreme for many people, but this isn’t. It’s very manageable. It’s also perfect for people like me that workout for functional fitness. That basically means that I want to be able to do the things I want to do, when I want to do them. I love surfing on my stand up board, riding my road bike, running, and generally getting outside whenever I can. It’s great to see a “walk” day and know that I’m going to ride my bike 30 miles instead. That’s really tough to do with something like P90X or Insanity that has six tough days every week. On September 30, 2012, I’m riding the bike leg of the 1/2 Ironman SuperFrog Triathlon benefiting the Navy Seals Foundation, so being able to build in other workouts is essential for me.

After I finished the first round of Les Mills PUMP, I started looking at the other DVD’s which came with my Deluxe kit. I found Combat, Step and Sports Attack. I thought I’d give Combat a whirl and really loved it. I mean I really loved it. Les Mills COMBAT is awesome. Then, Sports Attack…that was enough for me.

Les Mills Hybrid Schedule

I started looking for a schedule for these and found the Les Mills PUMP 30 Day Ultimate Cross-Training Hybrid Calendar (page 77). Be sure and auto-schedule these workouts on Team Beachbody’s SuperGym.

Les Mills PUMP Hybrid Schedule |

On a side note, I’m also eating vegetarian during this time period, which is something I do from time to time. I don’t have a big reason for doing this. I just feel like my body needs a break from eating meat.

Free Les Mills Coaching

If you are interested in giving Les Mills PUMP a try and want some support, check out our FREE fitness coaching program. Just click on the button below. Monica and I are both P90X Certified Trainers and we’ve completed most of the other Beachbody workouts, so we can help. We have support and accountability groups on Facebook that help people stay engaged and GET RESULTS. Be sure to let us know how we can help you.

Get FREE Fitness & Nutrition Coaching!


Author: Dave

Father, retired attorney, cyclist (road & track), skier, surfer, recovered triathlete, half of a dynamic coaching team and co-founder of the Fit Club Network. Living my passion as an entrepreneur helping people achieve their fitness and financial goals.


  1. Michelle Schwartz Vitelli

    I just completed the full Les Mills program including the 30 day hybrid as of yesterday! I am now giving Insanity whirl and then want to go back to Pump! GREAT PROGRAM – can’t wait for Body Combat.

    1. Dave Ward

      Awesome. I hurt my ribs about 3 weeks ago and did Pump and Shred today for Day 3. Not very good. Some stuff is totally find and some stuff kills me. That killed me. Modifications are in order. Probably more time on the bike and less time with the weights. That’s ok, because I have that race at the end of the month. Thanks for the comment and your thoughts about the program.

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