It’s been a few weeks now that I’ve taught Les Mills’ BODYPUMP™ Release 94; see my review on it below.
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.
Basically though, each 1 hour class uses a barbell & plates, begins with a warm-up, goes through each major muscle group, and ends with a core track and cool-down.
Every three months (i.e. every quarter), Les Mills, the leading global fitness class brand, releases new music, choreography, and education for instructors all over the world. I love, love this! That means that each time we get new stuff, or “a release,” we get to learn it, practice it, and then launch it to our members. It’s tons of fun!
We’re on release 94 now, and each release gets better and better! I’ve been in my 3rd trimester of pregnancy while teaching this release and am feeling great.
BODYPUMP™ Release 94 Review
Track 1 – Warmup. Song: “Heroes (We Could Be)” I like this warmup-the song has a great message & catchy tune and the actual warmup exercises are perfect for getting the body ready for this particular workout ahead. I like how we do ‘practice’ power presses–that is a new addition and it really sets the participants up well. My weight selection: 20 lbs.
Track 2 – Squats. Song: “Everybody Go!” This squat track is a good one and the music is fun, but it’s not my favorite squat track. Again, like last release, I want to love it because I like the combination (4 quick reps & then down & hold/slow rise twice), but it just isn’t a super challenging squat track in my opinion. I miss the bottom halves squats which are always a guaranteed quads/glutes burner. My weight selection: 55 lbs.
Track 3 – Chest. Song: “Burnin’ Up” This chest track is really awesome. I love the song, and I adore the bottom half pulses and the use of pushups in this track. There is an option to do regular pushups on the beat or to pulse it out at the base of the pushup and boy, do those pulses buuuuuurn! The song is a bit mellow in parts so it’s not a massive track with huge intensity in that way, but the actual workout is really intense! Love! My weight selection: 40 lbs
Track 4 – Back. Song: “Today (Scooter Remix)” This track is pretty simplistic & straight forward which I love in a back track. We get to focus on technique in the first set & then power & precision in the 2nd & 3rd sets because they are similar. We do a lot of deadrows, power presses, and some deadlifts, so it’s a great track to improve form and try out some extra weight on the bar. The song is good for the track, and it seems the participants like the challenge of adding weight during the two short breaks. (I may or may not strongly invite them to follow along with me as I add weight each time too). My weight selection: 40 lbs.-1st set, 45 lbs-2nd set, 50 lbs-3rd set
Track 5 – Triceps. Song: “Lips Are Movin” I love this song and can’t stop singing along (much to my class’ dismay, I’m sure). It’s a fun track and has a nice burn to it in all the bottom half pulses during triceps dips and triceps seated extensions. I would say that it isn’t the hardest triceps track mainly because it feels like the triceps kickback rows are less intense than dips, and that section is longer than the dips section, but you still get a great workout nonetheless. My weight selection: 10 lbs plate; 5 lb. plate
Track 6 – Biceps. Song: “Get ‘Em Up” As with most biceps tracks it seems, I don’t love this song. It’s just not my favorite genre of music, so I have a harder time loving it overall. Plus this track feels super repetitive & a bit boring. Don’t get me wrong, it delivers quite a punch to the biceps with a ton of pulsing mid-range plate curls, but I still can’t quite love it. My weight selection: 20 lbs.
Track 7 – Lunges. Song: “We Make It Bounce” This is a great lunge track that uses plated front-loaded squats and plated lunges to deliver a burn that rivals many other glutes/lunge tracks because of so so many pulsing lunges/squats! The key in this track is to really coach correct depth in the lunge and solid work through the front heel so that the burn is felt in the glutes. The song is super fun and it’s easy to use the lyrics to create a fun atmosphere whilst working hard in those bottom half pulses. Make it bounce! 😉 It’s a track that everyone seems to love! My weight selection: 20 lbs.
Track 8 – Shoulders. Song: “This Is How It Goes” Any shoulder track that includes pushups and a decent amount of barbell work is a great one in my book! To be completely honest here, I haven’t taught this track in a class yet (right now I teach a 45-minute format), but I’ve tried it on my own and like it a lot! My weight selection: 20 lbs.
Track 9 – Core. Song: “Baby Don’t Lie” As with a few of the previous releases, this core track is good, but I feel like it’s missing a hover variation. I think teaching CX has made me a core-workout snob, haha! With that being said though, the use of a plate in crunches & single-leg bridges are great exercises as well to hit important aspects of the core. My weight selection: 10 lbs
Track 10 – Cooldown. Song: “Only Love Can Hurt Like This” Not much to say here other than it feels good to reach this point & stretch out. No weight selection.
Overall I really like the workout of this release because of the focus in adding reps (1000+ reps in just an hour!), and maintaining continuous tension in the muscles throughout the workout. It delivers quite a punch! The release is pretty great music wise (IMO), but I still feel some of the tracks could have included a bit more variety to make them either harder or a little less repetitive.
Finally, I think that with such an emphasis on holding tension in the muscles in this release, it is key as a participant to try hard to follow range/technique cues and as an instructor to cue those really well. BODYPUMP™ is a great workout, but even more so when done with precise movements.
Happy PUMPing, friends!
Have a GREAT day, everyone! <3
If YOU’ve tried BP 94, what are YOUR favorite tracks??! What song would YOU love to see in a BP release??!