Women's Health & Fitness Network Pump is part of the FitPrime series and is billed as a slow & heavy workout. It contains 5 minutes of Pilates, 13 minutes of cardio, 7 minutes of yoga and 30 minutes of weights, and clocks in at 54 and a half minutes. Heidi Tanner leads, dressed in orange and black, and gives constant instruction on modifications and form pointers throughout.

The warm up incorporates balance, mambos and dynamic stretching. The music is great in this workout, as are the colors and the production quality. Another top notch WHFN production!! Core is next with the feet on the high step alternating between hip lifts and traditional ab work. We then use two yoga blocks, one behind the back and one between the thighs, and do rolldowns. If you don't have blocks using a med ball or even a sofa pillow between the thighs would work - as long as you squeeze them - and using any prop behind your back would work as well. The idea is to give you a guide as to how far back to roll. You want to roll far enough to feel the work in your transverse abs. We then finish the core work with reverse curls.

Staying on the floor, Heidi uses the yoga block over her head to do triceps extensions. Easy to modify this up - just grab a weight. I used a 12 pound one but will go up to 15 next time. Just make sure to EXTEND the arms, not lift them over the head as in a pullover motion, to work the triceps. Burner!! Triceps kickbacks are next, leaning over the tall step. I do these standing, and used 2 5# dumbbells. We don't do many, so next time I will use 8# dumbbells. Seated french press is next, and again they are slow but we don't do many, so my 12# weight will be a 15# one next time. What struck me by this time is how fantastic this workout was in terms of easily modifying it!! Also, even though my brain thought I wasn't "working hard enough", by this time I was really feeling it! It's deceiving!!

Leg press is next, and this is slow, on the non-dominant leg first, using a weight and the stick. You can lose the stick and pick up two weights and probably be fine if you are used to working out and doing leg presses. A cardio tune is next, and Heidi tells you how to increase the impact and intensity. It's short, so go for it! We then do leg press on the other leg, then move on to a push-up sequence. VERY deceiving!! My pecs were really burning by the end of this one!

Shoulder work is next, using one light weight (and when she says "light" listen to her!!) and the stick for balance, working one leg and one shoulder at a time, with a balance challenge involved. My shoulders were burning at the end of this one!

One arm lat rows are next, working each arm, then a seated posterior delt sequence. Dips on one leg are next, again using a weight and the stick for balance. We do one arm biceps curls with this one, so using the stick until you get used to the balance challenge might be a good idea. One side is worked, then it's on to the next cardio tune. This one is FUN! A rock step which again Heidi shows you how to modify up, tribal pushes and slides. Fun! Fun! Fun!

We then do the dip sequence on the other side, then move on to squats focusing on one leg at a time. She again uses a weight and the stick, but I used two weights this time. Both sides are worked, and she includes what she calls hemispheres, which are super tough hip circles using the tall step as a balance tool. It's a great stretch for your hips as well!

A lunge sequence is next, using a small weight and the stick. It's faster, and we then do side lunges with the yoga block which will remind you of some of the moves in the TLP's. You can easily use a medicine ball here or a weight in place of the yoga block, and you'll recognize the functional fitness moves here.

The stretch uses the stick, lots of balance, and plenty of yoga moves. A wonderful workout!! A solid A!!

Instructor Comments:

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