BodyPUMP Explained!

I heart BodyPUMP!! ‘Give me some BodyPUMP lovin’ is the tune I dance/workout to :) After teaching BodyPUMP this morning, I was talking to some of the gym members about the class and what they love most about BodyPUMP. One member commented that her husband was like, “whoa honey, you look so toned. Where is that coming from?” The answer, my friends? BodyPUMP!!

What IS BodyPUMP? Les Mills BodyPUMP is a barbell weight lifting class designed to tone and strengthen the entire body, and enhance personal fitness. The class works every major muscle group and all moves are choreographed to music; the class is always done in the following order:

  • Warmup
  • Squats
  • Chest
  • Back/Hamstrings
  • Triceps
  • Biceps
  • Lunges/Legs
  • Shoulders
  • Abs
  • Cooldown

Les Mills releases a new release 4 x per year (about every 3 months). Each release has completely new music, moves, and tempo changes. At the club I teach we release a new release and then we are required to teach that new release for a period of 3 weeks, without interchanging with previous releases. After 3 weeks we are free to mix and match from any release we have in our possession.

For example, today I did Warmup, Squats, Chest, Lunges, Abs, Cooldown from release 75 and Back, Triceps, Biceps, Shoulders from release 76. I only have 2 releases thus far (I started teaching in November), but just received 77 in the mail so I need to learn it! We launch it at our club in a few weeks.

What I love about BodyPUMP:

  1. As a teacher I don’t have to spend tons of time planning a class, finding music, etc. once I learn the whole release. Yes, Les Mills requires all teachers to learn the ENTIRE choreography perfect before teaching it.
  2. As a participant/teacher it WILL change the way your body looks because it works all major muscle groups to fatigue. You will “feel the burn” in every muscle group if you perform the reps, moves, and form correctly.
  3. There will ALWAYS be a challenge awaiting you! It keeps your muscles/body guessing (i.e. overload principle I wrote about) so the muscles have to work harder, thus becoming stronger and more toned. (Just like my friend’s husband noticed!) You can always go up in weight (without sacrificing form!) or perform the movements at the correct pace. BodyPUMP is designed to move through different speeds to work the muscles differently-thus producing faster changes in the body than otherwise could be accomplished with some other weight training programs.
  4. It is a fun, upbeat, and motivating atmosphere! This all depends on the instructor, but I try and do this so people come back begging for more–to feel that “lovely burn” :)
  5. It challenges your mind AND your body. As you perform the moves correctly and with the right form, you get to make your MIND decide how your MUSCLES move. The body likes to cheat. Yep, the body WANTS to cheat, so the mind has to take over and decide that no, the muscles will slow down and perform the proper speed with the proper form.
  6. The music, moves, and tempos are ALWAYS changing! It keeps you guessing and is fun to find out what the teacher has in store for you that day. It can help get you out of an exercise rut, my friends!
  7. It is the best way (I have found) to work every muscle group without boredom and without having to have a lifting partner. It is a muscle strength AND endurance class, so remember, it will work the entire body, it does have a slight cardio component in some tracks (depending on how fast the movements are), and you WILL burn an average of 450-650 calories per class (ALL dependent on body size, weight lifted, body weight, fitness level, and correct form).
  8. It will help create toned muscles you never knew you could have! I used to be pretty weak in my upper body, but now after teaching for 3 months, I am toned, strong, and fit in my upper body! I still am amazed at what I can lift now!

If any of you are curious, this is my current weight selection for BodyPUMP, NOT including the bar weight of about 1.5-2 lb):

  • Warmup: 20 lb
  • Squat: 50 lb
  • Chest: 35 lb
  • Back: 40 lb
  • Triceps: 25 lb
  • Biceps: 20 lb
  • Lunges: 45 lb
  • Shoulders: 20-25 lb (depending on the release)

I hope this helps! Please let me know if you have any questions. I personally am a HUGE fan of BodyPUMP (obviously, I teach the class at least 3x/week!!) and love when others are great proponents of the class as well. Check out these other posts as well that help explain BodyPUMP: HERE, HERE, and HERE

If you go, what do YOU love about BodyPUMP? How has it changed your body?

p.s. after taking a class, make sure you fuel up with plenty of water, good protein sources, and whole grain carbohydrates to help fuel the muscle breakdown and rebuilding process (best to do this within 30-45 minutes of a workout!)

Related Posts Plugin for WordPress, Blogger...

Comments

  1. I’m working up my courage to actually go to a body pump class! I feel like I may be too weak, haha.

    • You can totally do it- I was super weak when I started the training and now I am much stronger. Going/doing it gives you a lot of confidence too- I’d go test it out, and then come tell me about it :)

  2. I keep reading more and more about body pump. I don’t think they have it here on the west coast but I defiantly want to find something like it around here. It sounds great.

  3. Thanks for the link! I’m such a huge fan of BP – Started teaching in 2005 and never looked back! =)

    • You’re welcome- wow, you’ve been teaching a long time! glad to hear it only gets better :) And you’re welcome, I liked your content!

  4. I love to be with my sister and I went to focus overhead and press and chest press and body pop and Release shoulder and I love when she is amazing about how she is good about her moves

    Love

    Sara bailey

  5. Majkss says:

    I love the explanation, also I do bodypump a lot, and I’ve learned some of useful information here. You can read more about equipment, music… for body pump here http://www.bodypumpworkout.com/what-is-body-pump/

  6. I’m a BP fanatic. I also take Arobics as well. I LOVE the challenges.

  7. Shannan Erickson says:

    I love when you teach body pump, your energy is awesome and helps me start my Monday mornings. I am glad I found your blog! You look amazing, especially for a hot mom with a young baby!!!!

  8. I tried bodypump today and I picked the lightest weight but should just have done it without weights because my muscles feel so weak now. I am not used to this kind of exercise 😛 I am really good at endurance and dancing and zumba, but never really focussed on weights. So my muscles were trembling at a certain point

    • That’s great that you tried out BodyPump! It is definitely a ‘new’ kind of exercising, for sure. It makes everyone tremble! When is the next class that you will take!? :)

      Also, at any time, it’s encouraged to put your bar down if it’s too much, and pick it back up when you’re ready. Cheers!
      annette recently posted…Our Inner AthleteMy Profile

Trackbacks

  1. […] on to MUSCLE fatigue. As you know I adore BodyPUMP. I teach it quite often and as such, get to work my muscles to pure fatigue, a lot. (My husband […]

  2. […] a great day friends– mine began with teaching a BodyPUMP class (sooo fun!! I <3 this, and I am already sore- what, what?!) and completing some crazy errands […]

  3. […] and ate frozen yogurt (double love). We attended a Zumba class in the a.m. and I taught a BodyPUMP class in the p.m. (and she came with me to both–loved having her work out with […]

  4. […] cleaned and packed and headed back to our corner of UT. I taught a BodyPUMP class while the fam walked around campus. Remind me NEVER to take a week off of BodyPUMP?! PLease?! That […]

  5. […] Hey friends- Happy Friday!!! I love Fridays because it means I get to have my weekend with the husband Plus, rest day on Sunday, possible movie night, and great workouts. […]

  6. […] I had a revelation today while teaching BodyPUMP. First of all it was major killer. My body was shhhhaaakkkiinnng at the end of each track! (p.s. If […]

  7. […] for resistance training, I obviously love BodyPUMP. […]

  8. […] was SUCH good bread I had to have it for b-fast before heading out to teach BodyPUMP. […]

  9. […] How are you doing?? I am doing great–taught a rockin’ BodyPUMP class today (release 77), and a woman afterwards gave me a very nice compliment….pretty much […]

  10. […] a.m. I hit the gym for a BodyPUMP class (LOVE) and went heavier than normal on every. single. track. Amazing experience. I love […]

  11. […] the way, I had some grub earlier (during) teaching BodyPUMP and afterwards (to finish it off). mmmm pour it […]

  12. […] I thought I would devote this post to some basics on weight lifting/resistance […]

  13. […] a.m. workout: some stair work (about 40 mins) + teaching a BodyPUMP […]

  14. […] It is a glorious morning….all SUNNY and bright I just got back from teaching a really fun BodyPUMP class. Lots o’ energy […]

  15. […] wellness, health, fitness, and stress management. I always have. That is probably why I have loved teaching fitness classes, pursued so many fitness and health certifications, and gotten multiple degrees in the […]

  16. […] BodyPUMP, 60 minutes (and afterwards drank the rest of the […]

  17. […] minute BodyPUMP class (I went heavier on all the tracks!! […]

  18. […] I did NOT want to get out of bed and workout (yes we all have these days!) I had taught a hard BodyPUMP class last night, so I definitely had excuses….. Therefore, I did what any normal person […]

  19. […] was my lunch yesterday after teaching BodyPUMP (which by the way was SO hot because the group x room had NO air! It was broken!!! I was beyond […]

  20. […] hr BodyPUMP class <—my abs were sore already from yesterday’s practice for teaching the newest […]

  21. […] BodyPUMP is a Les Mills original barbell class that takes weight lifting to whole new level of awesome. The class, of course, targets muscle strength, but its true component that makes people come back for more and more, is the muscle endurance part. […]

  22. […] am thankful for water bottles (SO needed while teaching a BodyPUMP class-in which I am drrriipppiinngg with sweat. MMM […]

  23. […] much weight to lift, what kinds of changes are to be expected, how the music is picked, what the class looks like, and much, much […]

  24. […] is shaping up to be a lovely day already–and it is going to end with teaching a BodyPUMP […]

  25. […] am off to go {weight train} those muscles to become a fat burning machine–BodyPUMP here I […]

  26. […] this weekend is any indication, this week in BodyPUMP is going to blow everyone away. Release 79 is simply fantastic, hard core, and powerful. It will […]

  27. […] did not run for about 5 months, and I was totally fine with that! I found Zumba, got into weight lifting more, and enjoyed group exercise classes. I got a different ‘high’ from those things, […]

  28. […] some ‘diet’ foods), and finding certain exercises that I LOVED to do (read: Zumba, BodyPUMP, weight training), life all of a sudden became full of joy and love. ZUMBA I love you!! Aug. […]

  29. […] group exercise class, I would not have ventured into the amazing world of fitness, coaching, and BodyPUMP or […]

  30. […] this post goes up, I am heading out to launch BodyPUMP release 80, to my brand-spanking-new class (read the news here)! Woot. I am so stoked, and really […]

  31. […] in those sessions–they don’t need to be long–and feel the benefits come quickly! (Or go to a BodyPUMP class or other group exercise class that allows for regular weight lifting–or come to one my […]

  32. […] a.m.: Teach 30 mins BodyPUMP + CXWORX (it’s only 30 minutes, so the total time is an hour […]

  33. click through the up coming website

    BodyPUMP Explained! | Enjoy Your Healthy Life

  34. […] post and feel like my rambles would be rather repetitive. You can also read more about it HERE, HERE, and/or […]

  35. […] If you haven’t taken a Les Mills’ BODYPUMP™ class, what are you waiting for?! No but really, go find one, and then go! It changed my life, and it can change yours too. If you want to know more about BODYPUMP™, you can read about what the program is here. […]

  36. hair color in bradenton fl|haircolor in ellenton fl|best salon in bradenton fl|best salon in ellenton fl|hair salon in ellenton florida|hair salon in ellenton fl|salons in ellenton fl|salons in ellenton fl|barber shops in ellenton fl|barber shops in…

    BodyPUMP Explained! | Enjoy Your Healthy Life

  37. […] p.s. If you haven’t taken a Les Mills’ BODYPUMP™ class, I highly recommend this class. It changed my life, and it can change yours too. If you want to know more about BODYPUMP™, you can read about what the program is here. […]

Comments

*

CommentLuv badge

Privacy · © Copyright 2015 Fitness Perks, LLC · All right reserved · Designed by The Husband