Uploaded April 2023 | Updated September 2026, 2 hours ago
Welcome to phase 3 of my Get Fit fitness challenge, the PUMP phase! In this video, I'll take you through my Monday workout routine featuring endurance and calisthenics exercises to help you achieve your fitness goals, get healthier, more flexible, and get ripped.
In this video I use also a boxing bag, wing-chun kung fu training dummy while my heart rate phase, to elevate my heart rate and condition my body for the training.
This full body workout includes cardio and strength training, designed to energize and motivate you to succeed.
Join me on this fitness challenge and let's get FIT together!
► This whole fitness challenge is in 3 phases:
Phase 1 - Body Conditioning (includes basic introduction to certain exercises to see what fitness level you are at)
Phase 2 - Fasting for 5-7 days (this is personal step, not required, but highly beneficial if you believe you are up for it. I recommend consulting with someone who is doctor, since I am not, this is not medical advice and you shouldn't listen to me, probably :D )
Phase3 - PUMP - This is where the endurance training begins. Based on Phase 1, I am deciding which level I will follow. This is level 3. There are 10 levels.
► Here is whole training list:
Monday Routine: *this video*
Wednesday Routine: youtube.com/watch?v=Zscp4w8DBvs
Friday Routine: Coming Soon...
Extra Weekend Training: Coming Soon...
► Playlist: youtube.com/watch?v=JkA6AjRC9a8&list=PLCA1zW8xiMr4aPRcylUx4hv4n-w3sDTl3
► Total Time for training about 60 minutes, total with warmup 10-15, and stretch 10-15. Which makes the train phase about 30 minutes.
That is super quick routine for fast results when it comes to weight loss, fitness, wellness, endurance and a many health benefits.
► The whole Level 3 routine includes:
0:00 - Warmup Phase
- 15 minutes of warming up all joints and muscles
0:30 - Heart Rate Phase
- 10 - 15 minutes of cardio to get your heart rate up
2:23 - Train Phase
- 4 sets of 10 half supine pull ups - back, biceps, abs, etc
- 4 sets of 10 push ups - chest, triceps, abs, core, etc
- 4 sets of 20 lunges - butt, quadriceps, legs
- 4 sets of dip bar leg raises - abs, core
8:21 - Stretch Phase
- 10-15 minutes of stretching all the muscles and ligaments. Also to normalize heart rate
Don't forget to subscribe to my channel for more workout videos, fitness inspiration, and health tips.
► Here is how you can support me:
https://www.youtube.com/channel/UCABG... - Elite YouTube Community Member
patreon.com/umrentv - Become Patreon and Support my Work!
streamelements.com/umren/tip - Donate to me and Have your name on Stream pop up with Alert!
► Here is my social media:
instagram.com/umrentv - Instagram
discord.gg/umrentv - Discord
twitch.tv/umren - Live Stream
twitter.com/umrentv - News and Updates
facebook.com/umrentv - same but for Facebook fans
►Websites:
umren.tv
Welcome to phase 3 of my Get Fit fitness challenge, the PUMP phase! In this video, I'll take you through my Monday workout routine featuring endurance and calisthenics exercises to help you achieve your fitness goals, get healthier, more flexible, and get ripped.
In this video I use also a boxing bag, wing-chun kung fu training dummy while my heart rate phase, to elevate my heart rate and condition my body for the training.
This full body workout includes cardio and strength training, designed to energize and motivate you to succeed.
Join me on this fitness challenge and let's get FIT together!
► This whole fitness challenge is in 3 phases:
Phase 1 - Body Conditioning (includes basic introduction to certain exercises to see what fitness level you are at)
Phase 2 - Fasting for 5-7 days (this is personal step, not required, but highly beneficial if you believe you are up for it. I recommend consulting with someone who is doctor, since I am not, this is not medical advice and you shouldn't listen to me, probably :D )
Phase3 - PUMP - This is where the endurance training begins. Based on Phase 1, I am deciding which level I will follow. This is level 3. There are 10 levels.
► Here is whole training list:
Monday Routine: *this video*
Wednesday Routine: youtube.com/watch?v=Zscp4w8DBvs
Friday Routine: Coming Soon...
Extra Weekend Training: Coming Soon...
► Playlist: youtube.com/watch?v=JkA6AjRC9a8&list=PLCA1zW8xiMr4aPRcylUx4hv4n-w3sDTl3
► Total Time for training about 60 minutes, total with warmup 10-15, and stretch 10-15. Which makes the train phase about 30 minutes.
That is super quick routine for fast results when it comes to weight loss, fitness, wellness, endurance and a many health benefits.
► The whole Level 3 routine includes:
0:00 - Warmup Phase
- 15 minutes of warming up all joints and muscles
0:30 - Heart Rate Phase
- 10 - 15 minutes of cardio to get your heart rate up
2:23 - Train Phase
- 4 sets of 10 half supine pull ups - back, biceps, abs, etc
- 4 sets of 10 push ups - chest, triceps, abs, core, etc
- 4 sets of 20 lunges - butt, quadriceps, legs
- 4 sets of dip bar leg raises - abs, core
8:21 - Stretch Phase
- 10-15 minutes of stretching all the muscles and ligaments. Also to normalize heart rate
Don't forget to subscribe to my channel for more workout videos, fitness inspiration, and health tips.
► Here is how you can support me:
https://www.youtube.com/channel/UCABG... - Elite YouTube Community Member
patreon.com/umrentv - Become Patreon and Support my Work!
streamelements.com/umren/tip - Donate to me and Have your name on Stream pop up with Alert!
► Here is my social media:
instagram.com/umrentv - Instagram
discord.gg/umrentv - Discord
twitch.tv/umren - Live Stream
twitter.com/umrentv - News and Updates
facebook.com/umrentv - same but for Facebook fans
►Websites:
umren.tv
