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!
I guess I forgot to tell you that I’m a LES MILLS™ BODYCOMBAT™ instructor. Although I was hooked up for a while with BODYPUMP™ I haven’t reviewed any BODYCOMBAT™ releases. My bad!
Anyway, BODYCOMBAT™ 59 has been already launched in some countries, not Jordan though, we are still waiting! But that doesn’t mean I can’t review it!
Let’s start with the warm up in BODYCOMBAT™ 59; personally, I’m sorry, I didn’t like the first musical track used for the warm up, but the second is pretty cool (I Knew You Were Trouble, and Everything About You). The warm up this time isn’t challenging but rather playful, the upper body warm up or as we call it (1A) starts with Boxing, moving towards Karate then Capoeria which is pretty interesting to include the Capoeira in the upper body warm up.
The lower body warm up (1B) starts with Karate takes us to another level with some Muay Thai kicks, then changes to Taekwando.
The warm up generally is easy to follow. I hope you enjoy it!
Track 2 (Combat 1); the track (Danger Zone) is making the workout looks tougher than it is. I like the music. Here they combined Boxing, Swords and Taekwando together. The track is relatively short, but can be really fun.
Track 3 (Power Training 1); Wooohoo!! Alright if you think your upper cuts are not so good, here is the time for you to go to your instructor before or after the class and let them teach you how to upper cut properly! This track focuses mainly only one arm training at a time, almost. It goes in three rounds, and it finishes with an interesting (1,2,3) counts for upper cuts then a combo of jabs and upper cuts. I like this one regardless of the music :P, because it’s quiet challenging. If you think your upper body is weak this one will give it strength and endurance, try it out!
Track 4 (Combat 2); THIS ONE IS CHALLENGING! A lot of focus goes here to the legs, with a taste of different martial arts, you are going to feel your legs burning and your heart rate is going insane, it’s a fast moving track. I do appreciate the music choice a lot here (A Warriors Call); tough, heavy and artistic music! If I say challenging that doesn’t mean you get scared of it, take easy options for a while till you can go harder.
Track 5 (Power Training 2); Cardio, cardio and more cardio. This one got me a bit emotional (hehe) I dedicate this one to my best friend and fitness buddy Shahed Muflih, why because: Bright like the sun you are always shinning there for me, etc. I LOVE OUR FRIENDSHIP BUDDY!
Anyway back to reviewing it; 3 rounds, lots of hooks and sing alongs! The Last round is quite interesting with the pushes and the lungings! Loved it!
Track 6 (Combat 3); Kung Fu and Capoeira? Sounds interesting no?
Actually awesome! To learn to balance on one leg, to help balancing the strength of your legs muscles as you kick slow, to get the chance to conditioning your legs by doing esquivas and to jump lung? This is madness mixed with dubstep! Well designed, your abs are definitely gonna love it!
Track 7 (Muay Thai); if you day dream often of running in some street fighting random enemies and monsters the music will give you a great background to day dream stronger (Lost in Space). I can’t say more, nothing new in the Muay Thai tracks since a looooooooooong time!
Track 8 (Power Training 3); you will be (Falling From The Sky) after finishing the 8 tracks. Pretty cool song here, the speed will work you out. I have always been a fan of combining the upper cuts with the hooks and you will get to experience this in round 3.
Right, so let me criticize something here, sadly the presentations we used to see on DVDs were much of a better quality in terms of performances, techniques and the teams used to be more organized on the stage than we see now. For a while we had Dan and Rach alone on the stage, and I personally thought they should get more people to perform with them, but too many is not good either for the mess that happens on the stage, for the minimum amounts of standardizing the teams. I personally don’t agree with this, especially for the new instructors to see this, they won’t get the chance to take a look at many good role models. I don’t see the point of having a whole army of people on the stage, sorry!
Enjoy the new release, and if you are an instructor please focus on the techniques of your members.
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:
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!