Les Mills BodyPump 99 Education

Advertisements

BODYPUMP™ 94, Education!

BODYPUMP™ 93, If You Are Looking For A New Challenge!

BODYPUMP 93 SCREEN SHOT

To all BODYPUMP™ Instructors,

Remember to remind your new members that they have the option to do the first 4 tracks, we don’t aim to intimidate them, we aim to attract them and make them come back!

Although I heard lots of instructors complaining about the music and the choreography of this release,  I got to try it myself, of course, and I thought completely differently; this release’s music selection is quite cool, it’s different, it’s colorful and it’s pretty much amusing! It can’t all be pop, rock or electro, variation is indeed needed, and there is not a single track that I didn’t like. All of them get me going and moving, some are more motivating that others, but even those that sound too happy have the beat and the sounds to keep us hanging in there!

If you are into trying something that doesn’t require you to jump and run, go ahead and find some BODYPUMP™ classes around you and enjoy a cool workout! I would be actually super happy if you tell me later what you think!

We are often going to read and hear about THE REP EFFECT™, which is getting all the good things out of resistance training without having to carry heavy weights, but rather lighter ones with a high repetition. Remind yourselves and people around you that THE REP EFFECT™ formula wants you to have long lean strong muscles without having to bulk. Fatiguing the muscles is what helps us find results and not loading them. And by having to do around 800 reps during the whole class, it means that your heart rate will be elevated and you will be having a decent cardio workout!

 BODYPUMP™ 93 Track List:

  1. Break Free
  2. Booyah (Lucky Date Remix)
  3. Kings And Queens
  4. Here Tonight (Carita La Nina Radio Edit)
  5. Bang Bang
  6. Centuries
  7. 1941
  8. Twisted (Eptic Remix)
  9. All About That Bass
  10. What Are You Waiting For

The most challenging tracks happen to be “Squats” which is track 2, but the isometric holds and the music will make you continue and finish the workout. I enjoy this one a lot!

Comes then the “Triceps” track, no.5, the problem with this one is the triceps push ups! BUT BUT BUT! I promise you if you do this release twice a week, for a month you will end up performing them on toes! But I like the variation of the exercises, all the overheads, the push ups and kick-back-rows!

Lunges!!! Really this time it does burn and bite the quads and the calf muscles! Insane workout, but I seriously enjoy this one because the challenge in it is tough! The music is great by the way!

The shoulders track, which is track no. 8, is uniquely designed and managed. It’s tough, for that i recommend people with cervical spine injuries to go super light because they are still going to feel the effect of the workout. I love all the combos and and the reps in the sets! The music is really motivating.

I didn’t face any difficulty studying any of the tracks to present them or teach them later on, even track 4, Chest, which many people complained about.

The beauty of this release lays in the fact that time flies by like a rocket! There is no single chance for boredom! Even though I have been teaching this release for a month now, but I find it still very interesting.

Dear Les Mills™ keep producing cool stuff!

BODYPUMP™ 92, That’s Quite Tough!

It’s not that Les Mills International pay me to write reviews for them, if they did I would have already started getting rich! But let me tell you something today, you won’t find any other company to compete with these guys, they are on top of the pyramid, and we all have to agree on that. They continuously keep to growing, excelling and keeping us sticking around.

For many people who come to the gym and pass by the group exercise room, BODYPUMP™ either seems too tough, too boring or both. But as an instructor, I want you to join once, get back to me and update me with your feedback. I personally want everyone who can stand and squat to try a BODYPUMP™ class, and not just that, I want you to have a good class.

BODYPUMP™ 92, unfortunately for many, happened this time to be really hard, and for many others it happened to be challenging, in a good way, for those of you who look to put yourselves under fitness tests and challenges, I know you guys loved it.

But, for me, I think, that was quiet too much for many. I know everyone has the right to take easy on the weights, stop and continue, or just leave the class. But my only negative criticism this time, is that what are the new comers supposed to do? Get scared and run away? Les Mills, keep considering our new members please, not just by telling us to let them know they are free to go after track 4, we need them to feel like they can stay until the end somehow. Am I wrong? Let me know, please.

Good news for all the pregnant ladies out there, or those who are planning to be, please, watch the following education session about exercising and pregnancy: Exercising & Pregnancy

Let’s get into the business and see what’s BODYPUMP™ 92 holds for us!

  • 01. The Warm up:

Smooth, smooth, smooth! I like this warm up, it’s flowing, cool and easy to remember. I just didn’t like the music all that much, not my thing, I like music that is more uplifting and energizing, maybe some dubstep, maybe some techno. But In my opinion this track is good in terms of warming us up 🙂

  • 02. Squats:

That’s the real beast in this release! I love the new combo, can’t get enough of it, to squat from bottom to top is amazingly cruel, and pretty intense and firing! 3 sets of work, all in mid-stance, bottom halves, single and super slows will teach your legs to toughen up!

The music is what keeps us going in this track. It really gets harder and harder as the workout approaches the end, but the music helps a lot!

Good luck to all of you on this one, I really enjoy it!

  • 03. Chest:

No matter how many times I repeat this over the week or the month, it keeps killing me! My body never seems to get used to it! It’s really hard guys! Again moving from the bottom to the top here, but for me in chest it seems harder than in squats…

For me  it was easy to memorize this one and teach it, because the track is familiar to me from a previous BODYCOMBAT™ release, but it seemed a little bit strange to have this track in BODYPUMP™, right? It was fitting perfectly fine for BODYCOMBAT™. In other words, for me, the music selection wasn’t very successful, just my opinion.

  • 04. Back:

The best thing in this track is the challenge set for us! Remember, you are always free to take a challenge or to leave it! The challenge is to keep adding weights after each and every set. The focus is the clean and press.

This track is not easy, with or without a challenge, not easy, not easy! I can tell you that forever!

The music is amazing! I personally loved it and I feel great each time I hear it. I even looked up different remixes for it!

For my colleague instructors over there, I know the majority made mistakes on when to start kicking, the music is a little bit tricky! But pretty amusing to challenging yourself to learn the timing!

  • 05. Triceps:

Finally, something everyone can do! This one gets hard only when you push yourself behind your usual limits with the weight.

I liked the music selection, the easy choreography the combo, and the exercise variation! EXCELLENT TRACK!

  • 06. Biceps:

The music is not everyone’s taste! I’m in LOVE/HATE relation with this track and the music. The workout itself is hard, it does cause pain in the arms lol

Choreography not easy to remember, it pissed me off often! But I finally made peace with it and learned it! I also made peace with the level of difficulty and now manage to stay strong from the beginning till the end!

  • 07. Lunges:

OH MY GOD! What about the music! It is so much like the end of 80s era! It makes me feel funny! The workout itself is tough! Really guys, this release is all in all hard! Lots of bottom halves burn your legs and calves! I would like to say GOOD LUCK!

  • 08. Shoulders:

PINK PONG?!

Sighs! Many of them! Push ups with combo! Pushing from bottom to top again! You won’t feel this until you grab your plates and do some side raises and rotators! At the end of this track you might curse and swear! It hurts! Yes it does! & It drains the hell out of your shoulders, especially when it’s time to perform military presses!

BUT I LOVE THE SOOOOOOONG!

Have fun guys! This one will kill you, but it’s going to make you feel so alive!

BODYPUMP™ 91, What’s Happening?!

Hello everyone! I know it’s been a while sense I’ve published something that you all would like to read.

Well it’s all about BODYPUMP™ 91 this time. The release is big and massive with lots of refreshments and cool tracks.

The release is presented by Glen Ostergaard, Karin Zandstra, Marcus Benson, Jeremiah Evans and Alex Veret.

  • 01. The Warm up:

There is emphasis on the clean and press in this release, how to do and which muscles to recruit. In order for instructors to be able to teach and deliver the clean and press properly, it is highly recommended that you watch the education session in this release, which I have published earlier.The music is uplifting, yet soft and has lots of positive impact.

BODYPUMP 91 EDUCATION SESSION

Usually we use only the bar during the warm up track, but this time we are using the plate at the end of the warm up for side raises and rotators. It’s a pretty cool change that we can see here, truly refreshing and very noticeable.

  • 02. Squats:

Many of you, instructors, are going to find this track hard to memorize, but if you listen to the song several times, you’re going to memorize the choreography in no time.

The workout keeps shifting between mid-stance, for quads, and wide-stance, for glutes, which is quiet intense, especially the breathers are too shorts and the transformations are quick. The singles and the bottom halves are going to create the fatigue that we all look for while working out.

Good luck to all of you on this one, I really enjoy it!

  • 03. Chest:

Again change, change and more change.

The 1st Body Pump release I have taught was 83, yes i’m kind of new to Body Pump, compared to others. But since release 83 had been published until release 91 came, there were no push-ups introduced to us during Chest tracks. We used the bars and the plates and that was it, Now in release 91 you are to use the plate, or the bars and do some chest push-ups, which is going to maximize the efforts used to accomplish the track.

This one is tough if done properly!

  • 04. Back:

The back track stresses on dead lift and dead rows this time more than it focuses on clean and presses, which is quiet interesting. The music is really cool, the combo is cooler, and the choreography is easy to remember! But all in all, all the targeted muscles will hit their goal; Posterior chain: Glutes, Hamstrings, lower and upper back and of course lats!

After back track in this release you will feel your heart rate going crazy!

  • 05. Triceps:

Hey brother! Such a cool song! Really! But watch out for the confusing beat, it can be misleading.

The 1st time I actually did this track I first thought, what are new members going to do here? Because it’s really challenging, it’s a big workout for triceps. Dips followed with overhead extension, followed by kick-back-rows, then again for the other side, then triceps push-ups, then again overhead extension. That’s pretty cruel towards people who just walked into Body Pump 😛 !

But we need to ask people to go for light weights if they have never been to such a class! We don’t wanna scare them away, right? 🙂

  • 06. Biceps:

Since Glen himself is the one to design the Choreography and choose the music, I wanna thank him for this one! The music has a character, BAD COMPANY! Compared to other Biceps tracks this one goes slower than usual, which is a killer. The mid-range pulse here comes in the right places, but the choreography is unfortunately not that easy to remember, unless at the beginning of learning the track, instructors keep on counting how many reps they have done, especially the combo reps.

I love it though, I found it very attractive!

  • 07. Lunges:

I really think it’s better not to do so many lunges like in this track, since lots of people complain from knee pains during lunges track, So replacing some lunges with mid-stance squats, plate squat presses and dynamic plate squat press is really an exist for those who can’t lung!

Love the song!

  • 08. Shoulders:

This seem to be the highlight of the release! The music, the workout, the challenge, the rave in it! Everything in track 8 is pretty loud and clear.

I personally like this track, but here is what I think, and I might also find many of you agreeing with me on this point:

The track is intimidating, especially in the last 2 sets of work, it’s really not design for at least females, lol!!!! I find it hard to go on with 2.5 KG plate doing all these rotators, side raises and PEC DECS, it’s pretty insane, especially that, we instructors, happen to be on stage and we need to deliver right techniques.

The track is amazing, it’s explosive and really mad, but it is going to be intimidating, as I said before, for a big amount of people over there!

  • 09. Core:

I rarely mention track 9 in my reviews, this one came with a big change again, all the hovers and side hovers are just amazing. Not everyone can do that, to be honest, but in my opinion, it’s time for so many people out there to move into another level of strength and conditioning.

Yes, the song is really cool, and the choreography goes along with it, which makes it cool to remember!

Love you Body Pump guys and girls! Stay with this cool release! I believe this one is going to change something in you 🙂

Katia

BODYPUMP™ 90, My Personal Review!

I know this is coming a little bit late, since many of you are already following this blog and looking forward to reading cool stuff about Les Mills™ programs, I apologize since I had a few hectic weeks.

This time I’m starting my review quite differently!! Yeaaah! Let’s do it!

BODYPUMP™ 90 Track List:

  1. You Make Me                  “Avicii
  2. What Now                        “Rihanna
  3. Conquistador                “Thirty Seconds to Mars
  4. Promises                           “Nero
  5. Walk of Shame              “P!nk
  6. Miss Jackson                  “Panic! At The Disco feat. Lolo
  7. Stay The Night              “Zedd feat. Hayley Williams
  8. Thumbs Up (For Rock N Roll) Kill The Noise Remix                “Kill The Noise And Feed Me
  9. Something I Need       “OneRepublic
  10. How You Remind MeNickelback

Two Alternative Track:

5. Put Your Hands Up          “Stevie feat. III Youth

6. Everybody Bring it          “Ronnie Fi’nesse

I guess many of you are happy with this play list now 🙂

1. Warm Up:

The track starts with the presenters telling us to find THE FATIGUE in each and every track, how do you feel about that? It makes me thrilled!!

This is the coolest Warm Up track so far for me, Upright Rows and Dead Lifts combined is an amazing thing. Triple Dead Rows are there to heat you up for a cooking workout.

Right after single Clean & Presses, Squats come immediately, the transition is pretty short, I love it, it’s truly a good Warm Up. Same happens to Lunges. There is change here, we can see it, the Warm Up ends with Lunges 🙂

The music is amazing in terms of connecting with the crowds!

2. Squats:

Three Stances, Three Sets of work and more, and more and more muscles to activate!

You will notice in the recent releases that the sets are similar to each other in terms of Choreography, it’s not hard to memorize them anymore, which is great, set your mind free and focus on your efficiency.

I like Squat tracks which start with super slow tempo. It never gets easy here; Super Slow, Easy Singles, Down and Hold and Bottom Halves! Good luck out there cooking your new strong legs!

The song is popular, the remix might not be, but it’s powerful, once you push play you wouldn’t want to stop even if your legs started to fall apart!

3. Chest:

This is the hardest Chest track I’ve ever tried so far! It is, all of it, a stagger, not only the parts called stagger! CHEST PRESS ALL THE WAY. If your chest muscles are not that strong, I suggest you go light till it becomes easy, then you can increase the weights. I believe this needs you to activate the virtue of patience (lol :p)

4. Back:

Tell you what? WHY? haha okay,  this is pretty tough as well! Four Sets of work, lots of things to do!

We’ve got Dead Lifts, Dead Rows and Clean & Presses , which are back to us 🙂 in Set One and Two. Very neat and very well put, easy to follow and remember. The Recovery comes on time, as Set Three comes different and challenging; with its Dead Rows, Front Squats and Squat Presses. There are plenty of them there. During and after Set Three I doubt anyone would be able to breath normally. Set Four comes to finish us, because it’s a duplicate for Set Three! METABOLIC STRESS “to burn the most amount of calories” is waiting for you each and every time you choose to play this track. If I called the chest track a ‘Cooking Track”, I would call this one  a” Baking Track”.

I personally like this one!

5.Triceps:

How do you feel about your Triceps in general? Weak? Strong? You will figure your Triceps out right here, right now!

We did miss Extensions and Presses, didn’t we? And there are so many of them, soooooooo many!!! I don’t usually find Tricep Dips challenging, but after all these Presses and Extensions they are actually tough! But what else are we here for? To get stronger! And that’s why we love it!

Check the alternative track.

6. Biceps:

Miss Jackson is gonna haunt you till the next release comes out! You will be so addicted to this, soooo addicted! I do appreciate the fact that we do train our Biceps in different ways in BODYPUMP™. We don’t use the bars all the time, we don’t use the plates all the time either. They do care for us, don’t they? The Mid Range Plate Curl is actually a great way to feel the burn. Thank you BODYPUMP™ it never gets boring!

Check the alternative track.

7. Lunges:

Popular song, easier for all of us 🙂

Starting with a Wide Squat Stance is truly a gift; more muscles to recruit and engage. I wouldn’t say this track is the hardest, it comes for many of you out there as a chance to recover, if you feel this way go heavier. Instructors, please do give your member options, to go Body Weight if they find Lunges hard to do, or let them Squat instead, many people suffer knee problems, thank you! 🙂

8. Shoulders:

It always makes me excited to start Shoulders Tracks with Push Ups! Here you go, you’ve got 16 of them! And not only that, Push Ups come different this time at the end; as many as you can, as fast as you can! The MAX PUSHUP!

Up Right Rows followed by Over Head Presses is a typical combination, but it does work perfectly fine for your shoulders. Tempo here will be your challenger, as it goes in singles and in 1/1/2 as well. You did guess that you will have to Push Press here as well, I know! lol

Mac Raises are back as well! Here we have a double challenge: 1. Is to perform strong and beautiful Mac Raises, and 2. To teach our members to do that as well! I see members confused trying to perform them since they go in complete different directions.

What I like here the most: the difficulty level and the music! Lovely perfect choice!

Thank you for reading! And Have fun while making your body and mind stronger!

Learning Choreography, Les Mills™ Instructors!

Choreography Notes
Choreography Notes

All the time instructors discuss the best way to study and remember different choreography.  But there is nothing called the best way, there is the best way for each one of us. Studying choreography needs some attention, and people learn in different ways, taking in consideration their different skills and mind-sets. Some people depend on what they read,  others depend on what they see and some depend on what they hear. People are different and they learn in different ways.

I have seen people learning in different ways and I have also read different discussions over Les Mills forums, as instructors there also discuss all the time ways to learn their choreography, here are some basic tips!

  • Learn your music:

It’s important to keep listening to the music over and over till you know it by heart. It’s important to be able to know when are the changes in the music are coming, (verses, pre-choruses, chorus, bridges etc). This is going to help you learn the choreography faster. 

It’s possible to listen to music everywhere now, and we all get stuck in traffic, use that and listen to your tracks, or in the office, while gardening, washing the dishes or surfing online.

  • Watch your DVD:

Some people once they get their new releases rush to watch their DVDs. For me I would do that to see if there are any new ideas in the new release, but none of what I’d see in the DVD would stick to my head from the first glance. But for some people it works perfectly fine, they watch it twice or thrice and it’s all in their heads! Magic, right?

In case you are not a visual learner, you will have to stick to option one first.

  • Read your choreography notes:

Reading the notes helps us find our bases or hints to study. Some of you might just listen to their music and follow choreography notes, reading them carefully a few times without the need to see what’s happening in the DVD.

Some people’s brains register what’s being written or read, so you might be one of these who’d rather read something to remember it.

Choreography Notes

Choreography Notes

What if sticking to one method only doesn’t help?

Then you should try and combine methods together. For me I listen to the music first till it’s in my head, then I pick up the choreography notes and I follow while listening to music. Once I memorize it, I might try and script it, and at the end I watch the DVD to see and visualize what I learned.

Some people actually follow the DVD physically, they push play and apply whatever is in there over and over till their bodies get used to it, like Wii games.

Some people find it effective to practice together in pairs or groups to learn together, others find that disturbing, or a waste of time.

Once I have gone through an online discussion over this matter, and one instructor suggested a very cool way to study and learn choreography, which I actually tried and liked a lot, here it is:

write on a piece of paper, after watching the DVD or reading the choreography notes, the choreography your own way, the simplest way possible for you to understand. If you use the subway or lots of trains, you can benefit from the time spent there by listening to your music and following your own notes. Or while driving and getting stuck in traffic you can stick that paper in front of you, say over the CD player, while listening to your music follow the notes you’ve written, if you do that over and over you will be able to learn your choreography easily. For me this works and I learn this way faster.

PLEASE! Be careful while driving, I don’t wanna be the reason if anyone of you gets hurt! try the previous only when you are stuck in traffic!

Good luck learning new releases, be creative and let me also know how do you learn your choreo!

Kia Kaha!
Katia

BODYPUMP™ 89, My Personal Review!

BODYPUMP™ 89

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)

Important?

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!

Katia

LES MILLS™ BodyPump™ 88!

BP88
BP88

BODYPUMP™ 88 has been in the house for a while now, although we received it a little bit late, which is the case most of the time in Jordan. I was lucky enough to experience it before it was launched in Jordan, where I live, since I was visiting Dubai in December last year, for a vacation, and I have been invited by Amir Behforooz (AKA KING KONG), a presenter at Les Mills and the Group Fitness Manager at the Aviation Club in Dubai/UAE, to the Aviation Club to attend a BODYPUMP class and lucky enough he did teach release 88, as myself and my friend Mahmoud Salamony, a cool instructor, enjoyed it twice with Amir, Once Mahmoud did team teach with him fully, and next time I was again invited by Amir and at some point the three of us were on stage and enjoyed the thrill of it. Hello Amir and Mahmoud! Thanks for the great times! 🙂

Left to Right: Mahmoud, Myself and Amir

Left to Right: Mahmoud, Myself and Amir

So let’s talk about BODYPUMP™ 88 in more details, I personally think it’s so far the best among releases 83-87!

Warning! This release came to test your stamina! If you doubt your own, try and do 88 with lighter weights. It is physically demanding and challenging. But if you like to push yourself to the edge this release will make you feel great!

What’s Cool in this release?

Music:

The music selection came very successful in this release, I believe Mr. c does spend enough time not only choreographing the program but also picking inspirational music to keep us motivated and carried away. Here’s a hint of the playlist in the release if you still didn’t get the chance to hear it:

  • Killer (Crush  Remix)- SKsim feat. DC Breaks & Dee Freer
  • A little Party Never Killed Nobody- Fergie, Q-Tip & GoonRock
  • Up in the Air- Thirty Seconds To Mars
  • only you- Ellie Goulding

And others of course. I’m frequently on the run of listening to playlists of other programs, but this program has the best music, although some programs share the same music tracks, but nothing compares to how BODYPUMP™ uses the tracks, if you teach BODYPUMP™ you can easily find the words from the lyrics itself to motivate your team, how cool is that?! And if you are experienced enough the music alone leads you into the choreography.

Smooth, precise and Strong?

The warm up:

I was never impressed by warm up tracks, they have been always annoying to me, not only in BODYPUMP™ but in all programs’ releases. This one is smooth, precise and yet strong. It does actually warm you up fast, it has been designed right, and if you have difficulties remembering warm ups, this one will not be a problem, the sequence kinda makes sense, from warming up the back it moves to the top of your body downwards, finishing with small muscles. So back, shoulders, legs the biceps, the whole thing is over, and once it starts it does feel short, it feels quick although it’s not it’s 5 minutes long. So no confusions, no crazy shifting not so many boring repetitions. It did make me happpyyyyyyyyy! 😀

Are you looking for madness when you workout?

Contrast Training:

which is a mix between speed and pressure can be experienced in tracks 2 (Squats) and 3 (Chest).  For actual results in these tracks I’d say follow the weight recommendation mentioned in your booklets and expose that to your members. In the chest tracks some people go heavy in the chest press then go super light in the fly, as we did fly for a while now, and I totally understand because the typical plates grip is not comfortable when trying to go heavy. Those of you who have the chance to use the LES MILLS™  SMARTBAR™ enjoy the heavy plates performing the awesome “A PRESSES” here, since the grip on the plates is absolutely solid and fantastic. The A PRESS is an excellent workout to isolate the chest muscles, please read more about the execution and techniques in the choreography notes.

Explosions?

Some of you already know the answer! And yes it’s the Back Track:

I’d say there is nothing new in this track, but trust me it does feel fresh and new, it’s very explosive and demanding, and here I insist to try and be a bit tough and go a bit heavier than usual. In my personal opinion the music track is beautiful, it makes you wanna do more than you are supposed to, and every time the music is over at the back of my head I have a silent objection “Oh no! I want more”

Off the Record?

Triceps & Shoulders:

These 2 came off the records this time, I would say shoulders more than triceps, but some people say the opposite. I guess it depends on which you have stronger.

Both tracks were made to do 4 things to your muscles:

  • Confuse them
  • Drain them
  • Strengthen them
  • And certainly shape them

I can’t be thankful enough here! BUT please do not go crazy carrying crazy weights in shoulders tracks because it hasn’t been designed for big weights. No, No, No! But in triceps  yes you can 🙂

Good news? Bad news?

Lunges:

For a while now lunges tracks aren’t coming to please us or give us a break, they have been tough. It’s good new for those who want to maintain stronger legs and glutes, and bad news for people with knee injuries since they can’t lung sometimes. The track is relatively long 5:19 minutes. Fatigue hits the calves at the end. I generally enjoy legs tracks, despite my weak left knee, I still believe strong legs are a reasonable survival.

I know I didn’t talk about Biceps, Core and Cool down. I keep those three to you to explore.

Have fun with it for now, and If you have never tried BODYPUMP™  I guess it’s time for you to go for it, this is a program that does give you results, I promise you that!

FYI no one pays me to write about any of LES MILLS™  programs, I do find this one precisely effective, since I have seen results on myself at least 🙂

Katia 🙂

BODYPUMP™ 87, my personal review

BODYPUMP™ 87 is in the house!

I know that many of you out there don’t know anything about BODYPUMP™, so here’s a quick introduction:

BODYPUMP™ is a barbell group exercise fitness program. The creator of this program is an international company based in New Zealand called Les Mills International, they have other fitness programs that you can check out by yourself:

http://www.lesmills.com/global/about-les-mills/about-les-mills.aspx

What is actually unique about BODYPUMP™ program is  THE REP EFFECT™; high repetitions low weight training, which simply means fast and trusted results.

I’m myself a certified BODYPUMP™ instructor, that doesn’t mean I’m going to be subjective here, I’m going to be as objective as possible.

I started teaching BODYPUMP™ a few months ago this year, yes! I’m fresh and brand new, what actually amazed me about BODYPUMP™ program is the quick transition that it brought and still bringing to my body inside out. So how? back to THE REP EFFECT™!

THE REP EFFECT™ gives us all the benefits we look for in resistance training without lifting heavy weights, it’s the key to developing long lean muscles, you no longer have to body build in order to get beautifully toned muscles and you no longer need to get bulky! I assume this is every girl’s nightmare! bulk! With BODYPUMP™ you won’t bulk at all, trust me! In fact, high repetitions/low weight exercise fatigues the muscles, and it is what actually tones them, not muscle loading as many people think, also it increases the strength endurance. During the class your heart rate will be pushed into a cardiovascular training zone, so you not only toned and strengthened your muscles but also burned fat, and of course it’s fun with all the music tracks and the crazy energy during the class!

what usually matters to gym members is the music! BODYPUMP™ 87 came out with a great track list, a variation of artists and music genres are to be found here. Here’s an idea of what’s playing during BODYPUMP™ 87:

  • Christina Aguilera- Let there be love
  • Scooter- Black betty
  • Nick Skitz & Basslouder feat. Brooklyn Bounce- Again & Again (club remix)
  • Calvin Harris feat. Florence Welch- Sweet Nothing
  • Fall Out Boy- My Songs Know What You Did In The Dark

and of course others. We are talking about 10 tracks in each BODYPUMP™ release.

What’s attractive in BODYPUMP™ 87? THE SQUATS! 3 different stances for squats; mid stance, wide stance and wider squats stance, there is no recovery in between, your legs and gluteus muscles are going to be on fire! It’s a great track to condition the lower body, the heart rate goes up and your legs are going to tremble and you are going to sweat, and guess what you won’t stop because the music takes you away as the exercise tempo changes and changes and the range of motion as well!

What’s challenging? The explosive power you get in THE BACK track! It works your back muscles, your hamstrings and your gluteus! The amount of focus needed here is high, there is nothing but you and your barbell, while your muscles explode each and every move. The music vibrates the atmosphere taking care of your determination. After you finish this track you will feel like an earthquake!

What’s multicolored? The many transitions in THE TRICEPS track! we have triceps dips, kickback rows, triceps push ups and triceps over head extensions! Oh yeah! So many exercises happening  within 4 minutes time. Your triceps are insured to get the best shape and strength.

What’s crazy? THE BICEPS track! 3 sets of work without serious recoveries, alternating between biceps curls and hummers , you will end up shouting out of pain! The music chosen is as crazy as the pain itself! it all in all burns!

What’s hot? THE SHOULDERS track! are you a dub-step music fan? This track is going to make you move like a robot. For me personally i few times criticized dub-step music, as in not finding it interesting at first, but i would say, obviously the first few tracks i was offered to listen to weren’t the best. Dub-step became part of our workouts with Les Mills International, and since not everyone likes Dub-Step, it comes only once in the releases, and sometimes not. But in track 8 which is the shoulders track, dub-step is dominating besides the fatigue your muscles are going to encounter, i emphasize a lot on the music in this track, as it throws you in some kind of a magical atmosphere, maybe some sort of LaLa-Land!

Here i didn’t talk about the warm up, the chest, the lunges, the ABS and the cool down tracks, because I didn’t want to bore you with lots of details, and because I wanted to leave you excited and curious.

As for now I will be preparing myself for my next BODYPUMP™ class!