Re-sequenced KCM's Cardio Pump = DOMs x3 days

[DawnP]

For a change of pace, I re-programmed the strength segments in KCM's Cardio Pump DVD to go from bigger muscles to smaller ones.

I was able to lift about 20% higher weights throughout. Then I was shocked when I had DOMs in my legs, back & shoulders the next day. And the day after that. And even on the third day afterwards.

I have a cheap $30 DVD player and had no idea you could program them.

I set the program to go like this, with one extra set of deadlifts, sumo squats and reverse lunges:
Segment/body part, title & chapter
Warm-up 5-2
Back 5-6
Legs (deadlifts, sumo squats & reverse lunges) 5-5
Chest 5-9
Legs (squats, forward lunges, plies) 5-8
Shoulders 5-3
Triceps 5-7
Legs (deadlifts, sumo squats & reverse lunges) 5-5
Biceps 5-4
Cool-down/Stretch 5-10

[dela]

Please elaborate! What do you mean you programmed it, how did you do it??

[DawnP]

Sorry if I wasn't clear. I was able to program my DVD player to play segments of the workout in a different order.

Cardio Pump originally starts with shoulder exercises then goes to bicep exercises. Instead I wanted to work out my back muscles and leg muscles first as these are the bigger muscle groups.

With the DVD running in my DVD player, I clicked the "Display" button on my DVD remote control. There was a menu choice called "Program Play" that indicated that I could pick and choose what segments I wanted to play and in what order.

For example, based on the numbers for each of the segments in my original post, I typed in: 5-2, 5-6, 5-5, 5-9, and so on.

It makes a lot more sense once you put the DVD in your player and hit the "Display" button on your remote control.

[Pam61]

Dawn, this is a great idea! I'm going to try this the next time I do this workout, and see if I can figure out the program option with my DVD player and remote!

Thank you for the clarification, since I was wondering too!

[dela]

I would have NEVER known you could do that. Very cool! And thanks for the steps

[AsSweetAsSugar]

Originally Posted by dela

I would have NEVER known you could do that. Very cool! And thanks for the steps

Same here! Thanks, I'll check that out!

[Gibbee]

I knew that you could do that years ago but I had forgotten how. On my player you have to hit 'memory' and then 'clear' to clear out the numbers and then type in the numbers.

Thanks for the reminder! I will have to do pump this way. I love that workout.

[Gibbee]

DawnP:You should post this at Kelly's site!

[Wanda]

Thanks for this post. I knew my dvd player was programmable but never thought to use it with this dvd. Kelly is the best with her premix options but this makes for even more possibilities.

[Gibbee]

Speaking of re-sequencing KCM workouts, I always love to do Cardio Burn boxing segments only by selecting the Cardio & Boxing premix and then chaptering ahead.
Today I programmed the warm up, all boxing segments, abs and cool down. Loved it. It was about 25 minutes long.

Here are the chapters:

13-1 Warm up

Boxing:
13-3
13-5
13-7
13-9
13-11
13-13
13-15
13-17

Abs:
8-1
8-2

Stretch:
13-18

Enjoy!