BODYPUMP™ is the fastest way in the universe to get in shape; muscular tension, metabolic stress combined together to build strength, tones and shapes and burns body fat
This how Glen presented the new release; a great brief defention of what BODYPUMP™ is.
Let’s check the Warm Up: (Dane Rumble featuring Jupiter Project- Not Alone)
I like warm ups that hit with back and hamstrings; it’s too many muscles there that need to be taken care of before an actual great workout. There is a very interesting thing here; triple rows twice then slowly going up with the lyrics : you are not alone! That moves to the shoulders, down to the legs, back to shoulders, then back again and shoulders. BODYPUMP™ family are making sure you are warm this time by adding push presses at the end of the warm up.
Squats: (R3hab featuring Bassjackers- Raise Those Hands)
Oh yeah! The music is absolute madness! Lovely Lovely choice! This sounds like engineering and creating new muscles.
We’ve got bottom halves, top halves, big singles, down and holds. The track is quite tough, controlling breathing is essential, and if you are the type of people who gets so invovled and taken away by music, this track will take care of you when you think you can’t go on anymore, the music is uplifting it’s all good.
Chest: (Fall Out Boy- Where Did The Party Go)
The A press is becoming the main subject here regarding the chest track, we are seeing this frequently recently. Besides that quality is over quantity.
Bar and plates: results, isolation, results, isolation and more results.
The music is not my type, but it’s okay, at least it’s a positive track 🙂 , I liked the track used in squats better.
Back: (Nero- Me & You)
Let’s work our posterior-chain; the gluts, hips and the hamstrings. high intensity interval training. NO CLEAN AND PRESSES?? That is cool! New is always cool!
Wide grip dead lifts, wide grip dead rows are perfect for your middle back, heavy single plates: squats and push presses (HIIT) will allow all your body to work, and changing the grip to under-hand grip activates your upper back.
There is some interesting change here, not doing any clean and presses doesn’t mean you are not working your back, in this track you are allowed to challenge yourself with heavier weight than usual. Glen while designing this track did focus on mixing the mechanical tension with the metabolic stress, please do check your choreography notes for more details, or watch the DVD where he explains it.
Triceps: (Lady Gaga-Applause)
four sets of work, very amusing and challenging. How does it start and finish? Triceps push ups, kneeling over head extensions, that applies to the first two sets. In set three the exercise changes to dips and we finish with seated over head extensions.
I generally like triceps tracks, since they exercises chosen usually hit the muscles right, isolates them and they are usually fun.
Biceps: (The Killers- When You Were Young)
New move?? Yeah! The open arm curl!
So hammer curls, open arm curls, then using light bars to continue the work.
Honestly I didn’t like the song chosen! But the workout is a killer!
Lunges: (Ellie Goulding- Burn)
More and more changes, everyone love change, right?
In the lunges track this time BODYPUMP™ brings to us new tempos which introduces isometric holds, the holds at the end of each move brings the burn to the muscles, causing them to fatigue and eventually change. The holds here are so important and they are the core of the workout!
Shoulders: (Brooklyn Bounce & DJ Zealot- True Hardstyler)
Brooklyn Bounce became the band for our shoulders! I love that! Bring it down to the floor and get two sets of push ups! All the crazy upright rows, the top halves, over head presses, push presses, rotator raises, and rotator overhead presses to kill your shoulders! This one is certainly crazy and demanding! Good luck to those of you like me with relatively weak shoulders 😛
Good luck teaching it, and good luck attending the class!