18-Minute Drumming Inspired Full Body Workout | POUND Rockout. Workout.

Introduction

This tutorial provides a comprehensive guide to the 18-minute full-body workout inspired by drumming, as featured in the POUND Rockout. Workout video. Designed to engage your entire body while having fun, this workout blends cardio, strength, and rhythm. Whether you're a beginner or experienced, this guide will help you get the most out of your workout session.

Step 1: Gather Your Equipment

Before starting the workout, ensure you have the following items ready:

• Ripstix®: These are lightweight drumsticks designed for fitness that enhance your workout by incorporating rhythm.
• Comfortable workout attire: Wear clothes that allow for easy movement.
• Water bottle: Stay hydrated throughout the session.
• A workout mat (optional): For any floor exercises or to provide extra comfort.

Step 2: Warm-Up

Begin with a warm-up to prepare your body for the workout:

• Start with light jogging in place for about 1-2 minutes.
• Add in arm circles: 30 seconds forward and 30 seconds backward.
• Perform dynamic stretches such as leg swings and torso twists for 2-3 minutes.

Step 3: Follow the Drumming Routine

Engage in the following drumming-inspired moves to maximize your workout:

• Basic Drumming Stance: Stand with feet shoulder-width apart, knees slightly bent, and hold the Ripstix® at hip level.
• Alternating Arm Beats: Raise one arm above your head while bringing the other down, alternating sides for 30 seconds.
• Squat Drumming: Perform a squat while drumming straight down in front of you. Repeat for 1 minute.
• Side Steps: Step sideways while drumming to the side, engaging your core. Continue for 1 minute.

Step 4: Incorporate Cardio and Strength Moves

Blend cardio and strength into your routine with these exercises:

• Drum Roll Lunges: Step forward into a lunge while drumming overhead. Alternate legs for 1 minute.
• High Knees with Drumming: Jog in place raising your knees high while drumming for 30 seconds.
• Push-Up Position Drumming: Get into a plank position and drum while maintaining form for 30 seconds.

Step 5: Cool Down and Stretch

After completing the workout, it’s important to cool down:

• Gradually reduce your heart rate with light marching in place for 1 minute.
• Perform static stretches focusing on major muscle groups:
  • Hamstring stretch
  • Quadriceps stretch
  • Shoulder stretch
• Hold each stretch for 15-30 seconds.

Conclusion

This 18-minute drumming-inspired workout combines fun, cardiovascular fitness, and strength training. By following these steps, you can enjoy a full-body workout that keeps you engaged and motivated. For more workouts, consider exploring additional resources from POUND or find classes near you. Remember to hydrate and listen to your body throughout the session!