Pump sets bring to mind 80s aerobic workouts with leg warmers and a whole lot of neon. Now, you don’t need to wear neon to do a pump workout (you most certainly can do), but you should be taking your sessions outdoors in the summer season.

Our Studio Pump Set comes with 20kg of additional weights and has been designed for high repetition movements at a low weight load. With 5kg, 2.5kg and 1.25kg weights, you can add and remove weight to cater for your training ability. You can even add extra weights if 20kg isn’t enough.

Three Benefits of Using a Pump Weight Set

Improve Muscular Endurance

Muscular endurance is the muscle's ability to exert force consistently over a long period of time. Usually when performing an exercise for endurance, you repeat the movement for 15 or more repetitions. A pump set is perfect for increasing muscular endurance which will improve strength endurance and also help create a toned muscular look.

Adjust Weight Intensity

One of the downsides to training outdoors is that you usually don’t have access to as much equipment making it more difficult to increase exercise intensity. With a pump set, you can increase the weight by placing additional plates onto the bar. Because the weights are small, they are easier to travel with than a set of dumbbells or other non-adjustable weights.

Perform Barbell Exercises Anywhere

10 Studio Pump Set Exercises

1 - Back Squat

Place the barbell on the lower part of your neck and place your feet hips width or wider. Squat down until your thighs are parallel with the ground. Keep your spine neutral and chest lifted and stand up to the starting position.

Squat training tip: Using a pump set for compound movements is a great way to perfect your technique before moving onto an Olympic barbell.

2 - Romanian Deadlift

This exercise targets the posterior chain and in particular the hamstrings. Hold the bar in front of your body and make a soft bend in your knees. Next, hinge your hips by pushing them backwards and lowering the bar towards your shins. You should retain a neutral spine and keep the bar close to your body.

3 - Push Press

Hold the pump bar in front of your shoulders and stand with your feet hips width apart. Bend your knees into a quarter squat, then as you stand up, push the bar overhead and lock your elbows out when it's raised over the crown of your head. Bring the bar back down to your shoulders and repeat.

4 - Bent Over Row

Start in a hip hinge position with your knees bent and neutral spine. Hold the bar directly below your stomach and pull it towards your chest in a rowing motion. Squeeze at the top of the movement and then release the bar back down.

5 - Overhead Squat

With a wide grip, hold the pump bar above the crown of your head and stand with your feet hips width or wider. Squat until your thighs are parallel or lower with the floor. Pause for a moment at the bottom of the squat and then drive back up to standing leading with your chest.

6 - Bicep Curl

Stand with your feet staggered and hold the bar in front of your body. Keep your elbows close to your waist and using your biceps, curl the bar towards your chest. Release back down and repeat.

7 - Skull Crusher

Lie down on a Mat and hold the bar with both hands, palms facing away from your body next to each other. Bend your elbows so the bar comes towards your face until your hands are in line with your elbows. Straighten your arms and repeat.

8 - Side Lunge

Place the bar behind your head on the lower part of your neck. Step one leg out to the side with your foot angled at 45 degrees. Bend into that knee and keep the other leg straight. Step back to centre and repeat on the other side.

9 - Bench Press

Lie on a mat and hold the bar over your chest. Lower the bar down towards your chest until your arms are flat to the floor. Push the bar back up and repeat.

10 - Single Leg Deadlift

Hold the bar in both hands in front of your body and shift your weight onto your left foot whilst lifting the other foot off the ground. Place a small bend in your left knee and push your hips back to create a hinge movement. Lower the barbell down towards your shin, then drive back up to standing.

Ready to get outside and workout in the summer sun? You can take your pump weight set anywhere and complete a full body workout with the exercises listed above.

Learn more about training in Summer.

Written by guest author Eryn Barber.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Cardio ; Exercise Type > Strength ; Misc > Workout