When it comes to fitness most of us prefer things to be quick, fun, and effective, so body weight exercises that utilize multiple large muscle groups while working in some balance, coordination, and speed work are often the best recipe for success, and that’s exactly the premise of POUND. POUND is a full-body cardio jam session that combines light resistance with constant simulated drumming (yes, you read that correctly, drumming). The workout fuses cardio, Pilates, isometric movements, plyometrics, and isometric poses into a 45-minute series created by Kirsten Potenza and Cristina Peerenboom. “Functional moves like the one we’re about to show you prepare you for the challenges real life has in store for you,” say Potenza and Peerenboom. “You’ll be able to run, skate, bike, and play with vigor in 2016.”
One of the duo’s favorite POUND moves, which they say is perfect for strengthening legs, lower back, core, and glutes is the pelvic bridge. Light weights are added via Ripstix — lightly weighted drumsticks. “Ripstix force precision and symmetry during each lift and the added weight knocks the body off-balance which activates your body’s stabilizer muscles throughout the core, back, arms, and thighs, creating an intense toning effect.”
Here’s a look at one of the duo’s signature two-part moves.
Keep it down
Lay flat on your back with your Ripstix over your head and your elbows tucked closely near your ears. If you don’t have Ripstix, use your hands, or 2- or 3-pound weights. Make sure your feet are hip-width apart and toes are facing forward. Walk your feet out enough so that when you lift, your thighs and shins form a 90-degree angle. Shift your weight to your heels.
Squeeze your butt as you lift up. Your butt, lower back, and upper back should gently peel away from the floor, one area at a time. At the same time, lower your arms down to the mat, and strike your Ripstix near each hip. If you don’t have Ripstix, you may tap the mat with your hands. Lower down to the mat by touching down with your upper back, middle back, and finally, your butt, and return your arms to the overhead position.
Repeat: Turn on your favorite song. On each beat, do one elevation. This will usually lead you through 10 to 20 reps.
Speed it up: When you hear your song get rowdy, like on the chorus, speed up the exercise. This will usually lead you through 20 to 30 reps.
Burn out: Keep repeating slow and fast sequencing until the burn gets so intense, you need a break. This will usually happen after one three- to four-minute song.