ROCKOUT. WORKOUT.
WELCOME TO POUND
POUND is a full-body cardio jam session, combining light resistance with constant simulated drumming.
The workout fuses cardio, Pilates, strength movements, plyometrics, and isometric poses into a highlymodifiable, addictive fitness experience. Using Ripstix, lightly-weighted drumsticks engineered specifically
for exercising, POUND puts participants in charge of the beat so they can rockout while they workout!
the creators
Kirsten Potenza and Cristina Peerenboom are self-proclaimed fitness renegades and the creators of POUND
Rockout. Workout. Both athletes, avid gym-goers and recreational drummers, the POUND Girls longed for a workout
that not only challenged and improved the body, but also focused on fun, community, support and positivity.
Kirsten and Cristina understood the physical rush of slamming their hearts out on the drum kit, the primal
aggression released with each strike, and the neuromuscular reward of mixing sound and movement. It wasn’t until
they were forced to drum without a stool and squat over the drum kit that they had a “light bulb” moment and
realized that drumming and exercise could be one and the same. Replacing the quintessential arm pumping of
Pilates with the rapid arm movements of drumming, the girls developed a series of four positions with endless
techniques, cadences and advanced variations that now make up POUND choreography.
ripstix
Specifically designed for POUND Rockout. Workout. Ripstix are lightly weighted exercise drumsticks that get you
ripped. Ripstix intensify each POUND position with light, peripheral resistance that not only works the shoulders,
biceps, triceps, forearms, and back, but also dramatically increases the amount of instability in the body. In
45 minutes, a participant completes approximately 15,000 strikes, performs over 30 extended interval peaks, and zips
through 70+ techniques.
rockOUT
with us:
@THEPOUNDGIRLS
@POUNDFIT
@POUNDFIT
@POUNDROCKOUTWORKOUT
@POUNDFIT
ROCKOUT. WORKOUT.
pound sweeps the globe
What started as one class in Los Angeles, California has exploded into a network of over 3,000 instructors teaching
at Venues in North America, Europe and Australia for hundreds of thousands of fitness enthusiasts.
POUND hooks gym-goers, exercise novices and conditioned athletes alike by condensing all the best hand-picked
cardio, strength training, and Pilates techniques into a streamlined sequence intensified by the intermittent
conditioning and stability elements of drumming.
Designed for all fitness levels, POUND provides the perfect atmosphere for letting loose, getting energized, toning
up and rockin’ out! The workout is easily modifiable and the alternative vibe is appealing to men, women and
children of all ages and abilities.
the workout
POUND Positions describe the general setup of the body for each track. Think of each Position as the home base.
Within Positions there are Techniques. POUND Techniques steer the direction and variations within each POUND
Position.
POUND Positions
SET: Named after a drum set, Set Position is basic standing position.
KIT: Named after sitting at a drum kit, Kit Position is a seated c-curve position.
T&A: T&A stands for thighs and ass. This is a lying supine position.
LUNGE: A basic split stance in the sagittal plane.
Position Levels
POUND simplifies the process for building an effective POUNDtrack flow through Position Levels. Each of the four
positions can range in level from one (beginner) to three (advanced). Levels allow you to create ability-appropriate
classes for any participant. Thoughtful POUNDtrack composition supports participants in rocking out longer, harder
and safer. Take note: any technique can be regressed, progressed or modified, regardless of position level.
now the fun begins pound posse!
let’s get up, get sweaty and make noise!
want to become a pound pro?
Get certified to teach POUND, the alternative group fitness
phenomenon rocking the globe!
Go to www.poundfit.com to register for a POUND Pro Training in your area, to
host a course, or to take a class near you.
WANT TO ROCKOUT AT HOME?
Go to getpound.com for our fun & effective POUND Rockout Results System!
WWW.POUNDFIT.COM