How the POUND Workout Makes Sweating Fun

The combination of light resistance, simulated drumming and a great playlist makes the POUND workout fun and effective

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Imagine burning as many as 900 calories and sculpting lean muscles all while rocking out to your favourite music.  Sounds fun, right? Founded by music enthusiasts and drummers Kirsten Potenza and Cristina Peerenboom, POUND is “a full-body cardio jam session, combining light resistance with constant simulated drumming.” The resistance is provided by lightly weighted drumsticks, called Ripstix. (Here’s where your air drumming skills come into play.)

We chatted with POUND’s founders to find how they came up with this unique workout.

Where did you get the idea for POUND?

Kirsten: Christina and I created the program about 4 ½ years ago. We were both athletes and after we left college we felt a lot of pressure to workout and get fit, but it began to feel like a chore. We were both recreational drummers and we knew that there was magic and motivation in that. We decided to team the two up using the technique and everything that’s effective. We invented Ripstix which are lightly weighted exercise drumsticks.

Cristina: We wanted to form something that was really based on music and it’s really taken off. We have about 100, 000 people a week taking a class. [POUND classes are held at studios worldwide. To find a class near you, visit]

What are the fitness benefits?

Cristina: In a typical POUND workout you’ll go through about 15,000 repetitions. The Ripstix add some light weight but also reinforce your movement, so you can go lower into squats, etc. The most important part is you’re able to make noise.  Speaking from a physiological perspective it’s important to hear your body because you realize the intensity with which you’re moving.

How much coordination is involved?

Cristina: The amazing thing about POUND is that if you can clap your hands to a beat you can get along in a pound class just fine. It also quickly improves coordination. Once you hear everyone tapping along to the same beat it’s easy to follow along.

How does the beat of the music help?

Kirsten: In POUND you’re going to experience many different genres of music. The beat guides you in different ways through each song. The music is motivating. Each song is like a mini journey or workout.

Tell us about the POUND Rockout Results System.

Christina: It’s a 60-day program you can do at home. The calendar tells you what workouts to do each day and there are nine incredible workouts that work all different parts of the body. You can also use the fitness journal to write down what you’re doing each day.

Why 60 days?

Kirsten: We created a 60-day program because of results. We wanted to make sure the program was tested and worked. People who go through the program are inspired by the lifestyle change. That’s the ultimate goal – to get people hooked and make it fun, not a chore. We believe 60 days will accomplish that.

The program also includes a nutrition plan. Why was that important to you?

Cristina: We have always felt that nutrition is a cornerstone in any fitness program. It’s about balance.
[Editor’s note: Cristina and Kirsten each shared a favourite recipe from the POUND Nutrition Plan. Click through for recipes!]

What do you hope people get out of the program?

Kirsten: Our ultimate goal is to create a workout that transcends the gym and isn’t a chore anymore. It’s a sustainable program that someone can make their own, and be successful with for the rest of their life.

The POUND Rockout Results System ($130 at includes 5 workout DVDs, an easy-to-follow 60-day calendar, a fitness journal and the B.A.L.A.N.C.E nutrition guide.

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POUND Workout

Morning Parfaits – 3 Ways
Makes 1 Serving Each

Banana Walnut
3/4 C 0% Greek Yogurt
1/2 banana, sliced
3-4 walnuts, sliced
1t organic honey
dash on cinnamon

Berry Delight
3/4 C 0% Greek Yogurt
1/2 C blueberries, strawberries, and raspberries
2T Three Sisters Granola
1T lemon juice

3/4 C 0% Greek Yogurt
1 kiwi, peeled and sliced in circles
1t lime juice
1t coconut nectar
2T Three Sisters Granola

Layer ingredients in a mason jar and enjoy!

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Roasted Vegetable Salad
Makes 2 servings

1t thyme leaves, finely chopped
1T extra virgin olive or coconut oil
juice of one lemon
1T red wine vinegar
salt and pepper to taste
1/2 fennel bulb, cut into 8 pieces
1/2 sweet potato, peeled and cut into 8 slices
3-4 brussel sprouts, quartered
3 C arugula
1/4 C goat cheese, crumbled

Apple Cider Dressing
2T lemon juice, freshly squeezed
2T apple cider vinegar
1/2 C extra virgin olive oil
2T whole grain mustard
S+P to taste

Preheat oven to 400F.

In a bowl, combine the first four ingredients. Add fennel, sweet potato and brussel sprouts and mix until coated. Place on baking pan, season with salt and pepper and pour excess liquid over vegetables. Roast for 25-30 minutes.

Place arugula in a mixing bowl. Combine with 2T Apple Cider Dressing. Place arugula mixture on plates, arranging roasted vegetables on top and drizzle remaining dressing. Sprinkle with tumbled goat cheese.

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