Download Free Body Pump Routine Pdf Viewer

Body Pump is a strenuous, weight-oriented exercise program designed by Les Mills International. Incorporating specific audio tracks designed to guide. Body Pump Exercise Routine LIVESTRONG.COM. Aug 20, 2012  The Power Pump Routine. A complete push, pull, legs muscle building workout program. Includes information on recovery, nutritional guidelines and supplement advice. Workout PDF Download Workout. You can use both a pre and an intra, however I almost always use a stim-free intra leading into and through the workout.

1) Place your hands flat on a mat with arms straight, abs tight, holding your body in a push up position. 2) You may keep your legs straight or knees on the mat for a beginners variation. 3) Lower your body to the floor with your chest an inch or two away from the floor. 4) In addition push your torso back up until your arms lock. 5) Finally repeat until you perform the required exercises for the day. How To Do Burpees 1) Squat.

2) Kick feet back. 4) Return to squat. 5) Stand and end with jump. How To Do High Knees Basic high knees first of all can be performed while running in place. 1) Stand straight with your feet hip width apart and look straight ahead.

2) Drive your right knee toward your chest and quickly place it back on the ground. 3) Follow immediately by driving your left knee toward your chest.

Continue to alternate knees as quickly as you can. 4) Your arms should follow the motion. How To Do Squat Jumps 1) Squat. 2) Stand and end with jump.

How To Do A Sit Up 1) Lie on your back with your knees bent and your feet flat on the floor. 2) Place your finger tips behind your ears. 3) While on the floor pull your shoulder blades back so your elbows are out to the side. 4) Therefore tighten your abs and then raise your body up towards your knees, shoulders should be lifted off the floor. 5) Keep you head looking straight. No chin on chest and do not pull the head forward.

6) Roll back down to the starting position. How To Do Leg Raises 1) Lie flat on a mat and place your arms on the floor out to the side with your palms facing down. 2) Your head, butt and legs need to be in contact with the floor.

3) Tighten your stomach muscles and grasp the sides. 4) Slowly lift your legs to a 90-degree angle, keeping your legs straight with knees not bent.

5) Finally pause for a second then slowly lower your legs back down. How To Do Dips You may use 1 chair or exercise bench or 2 chairs or exercise benches to increase intensity. 1) While on the edge of a sturdy bench or chair sit with your hands placed next to your hips. Also make sure your fingers are over the edge of the surface so that your palm is planted firmly. 2) Also inch forward with your feet so that your hips come off of the bench. Your knees should form a 90-degree angle and your thighs should be parallel to the floor.

Be sure to keep your shoulders back and down. 3) Tighten your abs and slowly lower yourself using your arms towards the floor by bending your elbows.

Keep elbows in. 4) Slowly push yourself back up to the starting position, squeezing your tricep muscles at the top of the movement. 5) Perform the desired reps. How To Do A Forearm Plank 1) Position your body as if you are about to do a push up with your forearm on the floor. 2) Ground your toes into the floor and squeeze your glutes. 3) Neutralize neck and spine by looking at a spot on the floor a foot beyond your hands, with head in line with your back. 4) Finally hold the position for 60 seconds without compromising your breathing, however start at 20 seconds and increase gradually over time as you become more comfortable performing the plank.

How To Do Jump Lunges 1) Stand tall with your left foot slightly in front of your right. Keep your knees slightly bent.

2) With your abs tightened push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge with your right leg in front. 3) Without rest, repeat this movement alternating legs placed in front.

To prevent injury, make sure your back leg is bent directly underneath your body and your front leg is bent at 90 degrees at the knee and hip. How To Do Tuck Jumps 1) With your arms fully extended straight above you, stand with your feet together. Your arms should cover your ears. 2) Swing your arms down and bend your knees slightly.

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3) When your arms reach your legs, swing them back up so they are over your head and extend your knees, while pushing off your toes to initiate the jump. 4) Once your feet leave the ground, also bend your knees. Pull your knees to your stomach so your toes point towards the ground, therefore keeping your legs together and your toes pointed. 5) Straighten your legs and keep your knees slightly bent as you land. How To Do Mountain Climbers 1) Assume a plank position so your hands are directly under your chest at shoulder width apart while your arms are fully extended. 2) With abs tightened, lift your right foot off the floor and slowly raise your knee as close to your chest as you can.

3) Return to the basic plank position and repeat with your left leg. 4) Continue alternating for the desired number of reps. Remember this workout works multiple muscle groups, from upper body to lower body.

You will build amazing tone as you build muscle. See INFOGRAPHIC Below.

Phillip Mills (born 13 February 1955, in Auckland) is a former track and field athlete and businessman from New Zealand. He is the founder, Executive Director and Former Chief Executive of Les Mills International and a founder of Pure Advantage, a green business lobby group.^[1][2][3]

Sport[edit]

Phillip Mills was born into an athletic family. His father Les, mother Colleen and sister Donna all represented New Zealand at Olympic and/or Commonwealth Games in track and field.^[4][5][6]

Mills competed in the 110m hurdles at the 1974 Commonwealth Games in Christchurch and in the 110m and 400m hurdles at the 1978 Commonwealth Games in Edmonton, Alberta.^[7] He attended the University of California, Los Angeles (UCLA) on a track and field scholarship, and graduated with a degree in philosophy in 1978.

Business[edit]

On returning to New Zealand in 1979, Mills took an increasing role in the Les Mills fitness-club business founded by his parents, Les and Colleen Mills in 1968. The Les Mills business floated on the stock market in 1984 and was taken over by an investment company in 1987. After the share market crash that year, Mills bought the business back.^[8] Phillip Mills continues to operate the Les Mills gym business in New Zealand. As of May 2015, there are 11 Les Mills fitness facilities in New Zealand and a total of 50,000 Les Mills members.^[9]

In the early 1980s Mills developed an exercise-to-music choreographed set of exercises, and commercialized them based on licensing instructors to lead classes.^[10][11]

In 2004, Phillip Mills was Ernst & Young's New Zealand Entrepreneur of the Year.^[12] In 2005, Les Mills International was named New Zealand Services Exporter of the Year by NZ Trade and Enterprise and, in 2007, he and wife Jackie Mills co-authored the book Fighting Globesity – A Practical Guide to Personal Health and Global Sustainability.^[13]

In 2009 he won Kea New Zealand's World Class New Zealand Award for New Thinking.^[14][15]

In 2011 Mills was presented with an Australian Fitness Network Lifetime Achievement Award.^[16] In recent years Phillip Mills was named on The National Business Review (NBR) Rich List in 2011.^[17]

As of March 2015, there were 18 different programs distributed across 100 countries.^[18] Phillip Mills has also developed a group fitness management system for maximizing the commercial benefits of the Les Mills programs.^[19]

Mills’ views on fitness industry trends and the secrets of the most successful fitness facilities are regularly shared across the fitness industry.^[20][21][22]

The environment and sustainability[edit]

Mills is an advocate for “green” business.^[23][24] His belief in the importance of sustainability has been widely publicised in New Zealand^[25][26] and he has authored a number of articles on the financial benefits of a clean, green economy along with the need for New Zealand to take action on climate change.^[27][28][29]

He is the founder of Pure Advantage, a group of New Zealand business leaders lobbying for green economic policy.^[30] The Pure Advantage Trust has recently commissioned a group of world-leading economists to review New Zealand's green growth opportunities.^[31][32][33]

Works and publications[edit]

In 2007 Mills and his wife, Dr Jackie Mills MD, published Fighting Globesity – A Practical Guide To Personal Health and Global Sustainability (Random House).^[34][35]

015 012in device manager were its says. For about one week, when I try to listen to audio, no sound comes out of the laptop speakers so I tried external speakers but that did not work. Tried un-installing and letting XP pick them u Motherboard dont have fuse has diodes which act similar to fuses but wont be blown.only things that will blow in that area are transistors or capacitors;but if these were blown usb's would not be detected. I restored my system to a point well before the sound quit working but that did not help. Fingerprint driver acer travelmate.

References[edit]

1. ^'Phillip Mills and Barry Coates: Stakes too high to stay silent on climate change'. New Zealand Herald. 21 May 2015.
2. ^The Future of Fitness White Paper – Les Mills International. “The Future of Fitness”. Accessed 03 June 2015.
3. ^Les Mills (2019). 'Our Leaders'. Les Mills. Retrieved 19 September 2019.
4. ^New Zealand Olympic and Commonwealth Games Association website. Les Mills profile. 2010. Accessed 28 July 2010.
5. ^New Zealand Olympic Committee New Zealand Olympic and Commonwealth Games Association website. Colleen Mills profile. 2010. Accessed 28 July 2010.
6. ^New Zealand Olympic and Commonwealth Games Association website. Donna Mills profile. 2010. Accessed 28 July 2010.
7. ^New Zealand Olympic and Commonwealth Games Association website. Phillip Mills profile. 2010. Accessed 28 July 2010.
8. ^'Twelve Questions: Phillip Mills'. New Zealand Herald. 20 January 2015.
9. ^Scoop Business. Les Mills Unleashes New World-Class Gym In Britomart Auck
10. ^Phillip Mills. Magazines Today
11. ^Felstead, Alan; Bishop, Daniel; Fuller, Alison; Jewson, Nick; Lee, Tracey; Unwin, Lorna (June 2006). 'Moving to the Music: Learning Processes, Training and Productive Systems – The Case of Exercise to Music Instruction'(PDF). Learning as Work Research Paper, No. 6: Cardiff School of Social Sciences, Cardiff University. Archived from the original(PDF) on 2 September 2017.
12. ^'Ernst & Young List of winners of NZ Entrepreneur of the Year'. Ernst & Young. Archived from the original on 9 February 2013.
13. ^Phillip; Mills, Jackie (2007). Fighting globesity : a practical guide to personal health. Auckland, N.Z.: Random House New Zealand. ISBN978-1869418540.
14. ^Kea New Zealand website. “Winners of the 2009 World Class New Zealand Awards”. Accessed 28 July, 2010.Archived 27 February 2013 at the Wayback Machine
15. ^Made from New Zealand website. Video interview: “Phillip Mills – World Class New Zealand – Les Mills”. 2009.
16. ^Lifetime Achievement Award Winners. Australian Fitness Network. 2011.
17. ^The National Business Review MILLS Phillip & Jacqui
18. ^New Zealand Trade and Enterprise. All the right movesArchived 2 July 2015 at the Wayback Machine
19. ^The New Zealand Listener. Influentials: Business movers
20. ^'Les Mills CEO: HIIT training popular'. CNN. 17 April 2012.
21. ^'Group Exercise for Growth and Strength'. OnSite Fitness. 1 April 2012.
22. ^'Fitness is now the world's biggest sport, according to Les Mills survey'. Health Club Management. 11 March 2014.
23. ^Mills, Phillip. “Green chances far outweigh costs”. New Zealand Herald. 2 January 2010.
24. ^Mills, Phillip. “To do more than catch up, we need to clean up and green up”. Dominion Post. 25 February 2010.
25. ^'Lisa Owen interviews Les Mills CEO Phillip Mills'. Scoop Politics. 3 May 2014.
26. ^'Climate swings donor left'. New Zealand Herald. 15 April 2014.
27. ^'To do more than catch up, we need to clean up and green up'. The Dominion Post. 25 February 2010.
28. ^'Phillip Mills: Green chances far outweigh costs'. New Zealand Herald. 2 January 2010.
29. ^'Phillip Mills and Barry Coates: Stakes too high to stay silent on climate change'. New Zealand Herald. 21 May 2015.
30. ^Fallow, Brian. “The upside of climate change”. New Zealand Herald. 21 January 2010.
31. ^Revington, Mark. “New Zealand's cleantech change agents”. Unlimited. 21 June 2010.
32. ^Tobias, Chris. “One hundred percent”. Idealog No. 27. 2010.
33. ^100% Plan website. Accessed 28 July 2010.
34. ^Mills, Phillip and Dr Jackie Mills MD. Fighting Globesity: A Practical Guide to Personal Health and Sustainability. Random House. 2007.
35. ^Monroe, Mary. “Fit Body, Fit Planet”. IDEA Fitness Journal. September 2008.