Move · Videos · Cardio · 19 min

18-Minute POUND Drumming-Inspired Full-Body Workout

18-Minute POUND Drumming-Inspired Full-Body Workout — video by POUND Rockout. Workout. Play · 18:35

Video by POUND Rockout. Workout. on YouTube · Open on YouTube

Drum along with Ripstix drumsticks through a warm-up, warrior lunges, seated core twists on the floor, a faster interval and a stretch, all to music, with modifications shown. A joyful, band-style class at moderate effort for most levels.

  • 19 min
  • All levels
  • Moderate impact
  • No equipment

Good forHeart healthFun workouts

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Step by step 7

Tap a time to watch that step in the video.

  1. Warm-up: reach the sticks up and down with relaxed shoulders, then tap forward and back on each side. 0:14
  2. First track: big arm circles and forward strikes, then side lunges and a deep squat in the centre, drumming low. 1:08
  3. Warrior track: a warrior lunge with sweeping strikes and leg lifts, right then left; modifications are shown. 3:55
  4. Seated core: sit with feet planted and knees squeezed together, drumming riffs with slow twists and leg lifts. 6:39
  5. Seated twists: rotate from the core with your chest up, crossing the sticks right and left, then faster. 8:50
  6. Back on your feet for the faster interval: warrior push-backs, low scoops and lunges, rotating from the core. 10:13
  7. Cool-down: big breaths with the arms, then side reaches and gentle stretches on each side. 14:53

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep breathing and smiling, shoulders pressed down away from your ears
  • Rotate from the core with your chest up, squeezing the knees toward the midline
  • Take the modification whenever you need it

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadwarrior lunges, deep squats, seated leg lifts
  • Knees takes loadwarrior lunges, deep squats, wide-stance sinks
  • Shoulders movesdrumming strikes, arm swings and presses
  • Upper back movesseated and standing twists
  • Lower back movesseated twists with leg lifts
  • Ankles & feet movesweight shifts, steps and pivots
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Modifications are offered on the warrior and twist tracks; take them whenever needed

A guide to the joints this video’s moves load, from what the coach does — not medical advice. This video was harder to rate from its talk and pictures, so treat it as a rougher guide. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by POUND Rockout. Workout.; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety