Zumba Demo, Power Hut End Of 2015 Fitness Show!

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How To Be A Successful Fitness Instructor!

I won’t waste your time reading empty introductions, like most articles do to you!

So here are the steps you need to make in order to become a successful  fitness instructor (mainly group fitness) if you are living in a country like mine, Jordan!

Step 1 Forget Everything Before Step 1!

Forget everything you know and you’ve learned before this article. Because whatever you know and whatever you are  doing in order to be successful  is just a waste of time.

Step 2 Kiss Ass!

The time has come for you to kiss ass, if you don’t know how, you need to start learning. The easiest way to learn is by watching your colleagues kissing ass to the manager or anyone in charge for the schedule and hiring instructors.

If you already know how to kiss ass everything is good, maybe you just need to take it to the next level; which is licking ass. Go ahead! Don’t waste your time! Only ass kisser and lickers are on the top of the pyramid.

Kissing ass can be by roaming around the manager and compliment them, buy them gifts for a reason or without, act like you care when they are not feeling well, take their side when they are clashing with someone else, etc.

Step 3 Clown Around!

If you take yourself seriously and your job seriously, you are a serious lame asshole! You need to loosen up, be a clown, let people laugh at you, entertain the crowds, entertain the folks. Forget that you are there to make people fit, from now on you are there to entertain people, you are a new clown on some stage!

Step 4 Bluff, Bullshit & Lie!

Let’s say you are teaching a program like Zumba, since it’s the silliest form of fitness I can think of, don’t forget to bluff and bullshit people about how many calories they are going to burn in your class! Your goal is to attract people to come to your class, your target is to have a full class to have a full payment, right? Don’t forget to lie to them and tell them they are going to burn a thousand calorie today! In an hour! In just an hour!

Your integrity doesn’t mean anything to anyone, as long as you can believe your own lies then you are perfectly credible!

Step 5 Be Twisted!

Never ever be honest! Never ever be straight forward & never ever help others for the sake of helping them. You need to be twisted, that’s’ the only way people get it right! Never ever show your real you, no one is going to like that, no one is ever going to appreciate that and no one ever is going to let that happen. Be twisted, make deals under the table, cook stuff in the backyard, stab your colleagues in the back but never in the open nor in public!

Step 6 Be Real! Figure, Shape, Charisma, Fitness, Coaching and Technique Are Secondary!

Yes! Believe it or not! Your prefect technique, understandable coaching, pumped muscles, sexy flat abs, awesome gluts, shinning charisma and all that don’t freaking matter! if you are a fitness instructor in a country like mine, don’t work hard to be whatever I’ve mentioned before,  work hard to do the five previous steps! Even if you are chubby, obese or not even fit, and you need a lot of water breaks in the middle of the class, even if your personality sucks, even if you can barely jump on the spot it doesn’t matter as long as you are following the steps mentioned before!

Happy Group Exercise Instructors Life, To Everyone!

Katia

End Of 2015 Free Style Fitness Event & Show (Power Hut Gym)

A big shout out to all my blog readers and followers!

Les Mills Instructors, 10 Reasons Why You Should Attend Quarterly Workshops!

QW 3, Amman/Jordan. Photo Credit Gary Leeman 2015

If you are a Les Mills International Instructor, you should certainly attend Quarterly Workshops, or as we call them “QW”, and you should certainly read this!

QW are workshops that happen 4 times a year, from its name you understand that they happen every 3 months; where you get to know the new releases for the first time, and usually before your members do, you also get to meet and greet National Les Mills Instructors, or as many of us call them Master Trainers, and also Les Mills International Presenters.

The 10 reasons that I commonly find convenient to attend the QW are!

01.Get To See, Learn and Experience The New Releases

That’s the main purpose why we go to QW! We are always eager for something new. and we are always excited and ready for it! Whether is was BodyAttack, BodyCombat, RPM or Shbam that you are teaching, you certainly want to be the first to know what’s up and what’s new!

02.To Be Updated Regarding Educational Sessions and New Information

Les Mills International focuses and emphasizes on our knowledge, not only our performances. There is a very big difference between certified instructors and non-certified instructors, and another big difference between certified instructors and members, which comes from knowledge. Members can sense the difference between those who know and understand and therefore they do, and those who just do because they have seen others doing, or been creative enough to do. Les Mills International Instructors always have enough knowledge and it’s varied from anatomy to techniques and coaching, and of course many more.

QW 3, Amman/Jordan. Photo Credit Gary Leeman

QW 3, Amman/Jordan. Photo Credit Gary Leeman 2015

03.Refresh Your Les Mills Igniting Energy

It happens that sometimes we lose out motivation and excitement as instructors over time. Working hard, and working out too hard can put the fire down. Being exhausted, and being the starter that fires people up and being the motivator can’t last forever. even though we all love what we do, and do it because we love it. QWs give you the chance to start fresh all over again, the fresh atmosphere and the maddening energy puts you back in place each and every time! Why would you hesitate to go if you need some igniting powers!

04.Meet and Greet The Super Stars

Master Trainers, Presenters and National Instructors are not always there and around, they are busy as *uck and not always there to meet up with! QWs give us the chance to meet them, stay in touch with them and above all that LEARN FROM THEM.

QW 3, Amman/Jordan. Photo Credit Gary Leeman

QW 3, Amman/Jordan. Photo Credit Gary Leeman 2015

05.Meet All The Colleagues From All Different Clubs

Some of you might think of their colleagues as their competitors, but come on! We have been working together or separately for quite some time now, and seeing each other is really refreshing! I love attending QWs to see all my colleagues, especially those that I don’t see on daily basis because they work for clubs I don’t work for, at least for now, or stopped working for, again at least for now. To see them sometimes is one of two things: 1. Better than not seeing them at all and 2. Sometimes even better than seeing them everyday! It’s cool, it’s fancy and it’s truly refreshing!

06.See Where You Stand and Self Evaluation

We don’t usually compare ourselves to our members, our members are our students, and we can’t compare ourselves to them, are are the Idols and the top models for them. In QWs that’s when there’s only us and we get the chance to really see how far we went, what have we done so far and what haven’t we. I consider this not as a competition but rather more of a self evaluation and self motivating strategy. Don’t get pissed off though, nor frustrated if you’ve seen people doing much better than you in many aspects, like physically, instead take that as  a positive gesture that you need to work more on yourself.

QW 3, Amman/Jordan. Photo Credit Gary Leeman 2015

QW 3, Amman/Jordan. Photo Credit Gary Leeman 2015

07.It’s Always About Time To Fix Your Technique

Attending QWs means you have a chance to always ask for advice when it comes to what you do and how you do things. We learn something new everyday, and our bodies evolve according to how much we exercise. During these workshops you have the best people role modeling for you, get up and go ask how to perform moves in a better way.

08.It’s Always About Time To Gain More Knowledge

This too is  very important for everybody, who are taking their career seriously. The best people in town are there to answer all your questions, especially during educational sessions. Interacting with the Master and National Trainers gives us a chance to sometimes get to know new things, add on new information or fix and edit other information in our heads. It’s also very good to be proactive because some of us are shy to get up and ask, so sometimes asking out loud gives others the chance to learn.

09.It’s Not Just Social, It’s a Business Opportunity

You are already there and around instructors who are business owners, or club managers! Why don’t you just go and introduce yourself, this is your chance to get some new classes added to your schedule! How smart is that?!

10.It’s Party Time, It’s Time To Make Good Memories

Take it slow, take it hard or take is easy! It’s all up to you! Scream and shout, it’s party time! You are a member all over again, and a student who came to party! Take pictures, look good, chill and make it phenomenal, it’s doesn’t happen everyday!

QW 3, Amman/Jordan. Photo Credit Gary Leeman 2015

QW 3, Amman/Jordan. Photo Credit Gary Leeman 2015

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™ 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™ 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

Sharing a Horrible Zumba® Experience! Just saying!

Zumba Fitness
Zumba Fitness

So everyone expects  Zumba to be a happy thing, right?

I’m originally a Les Mills instructor, I decided to enroll myself in Zumba Fitness different instructors’ training courses due to the markets’ demand, and second my appreciation to dancing in general.

On the 27th of this month, which is two days ago, I have been to a Zumba Step instructors’ training, fully willing and fully aware of what I was doing. I have registered during February this year, before I got my joints infection attacking my feet, and so when the time came to do Zumba Step I thought I can do it, since two days before I was on a Les Mills RPM module training, which is more serious, strict and physically demanding, besides the assessments we had to go through during these two days in order to initially pass or fail, and what motivated me to go on for the Zumba Step, is that the RPM master trainer did make sure to let me know what my duties and responsibilities were during the RPM module so I deliver what they expected me to, on the other hand the master trainer did actually let me rest and take small breaks when I thought my feet were not gonna hold me standing or pedaling longer, and I passed it, so i thought Zumba Step is easier and less serious and the ZES, Zumba Educational Specialist, are usually more relaxed, so no biggy, no biggy at all!

Among the instructors we had another Les Mills instructor who had a recent knee surgery, her knee hurts and my feet hurt and we both had a reason why we should have rested every now and then. But this is what we have been told by the ZES: IF YOU THINK YOU ARE NOT FIT ENOUGH FOR THE PROGRAM TAKE YOUR MONEY AND LEAVE, IF YOU ARE NOT GOING TO DO EVERYTHING WE ARE GOING TO DO HERE THEN TAKE YOUR MONEY AND LEAVE.

It was kinda shocking to hear such words coming from a person who claims to have knee problems, and weird enough to hear such things from a person who claims to have been in the fitness industry for over a decade. Fitness instructors usually are aware of injuries and different health problems, and the majority of them have been through some injuries, whether they were small or big, they do know what it means to be injured and still want to continue education and career. So calling Les Mills instructors UNFIT, like me and my colleague in that case, is totally unacceptable. We weren’t there to judge or be judged.

Besides that the one day session was a one man’s show! Everything had to roam around that ZES, who’s name I’m not going to mention:

  • WHEN I WAS IN MY TWENTIES I WAS SLIM, I WAS FIT, I HAD 6 PACKS!
  • I WAS A LES MILLS INSTRUCTOR TEACHING THIS AND THAT!
  • WHEN I TALK YOU LISTEN, AND NO ONE ELSE IS ALLOWED TO TALK!
  • I HAVE FOUND MY RELAXATION TECHNIQUES: BODY BALANCE, JUNK AND WINE.
  • I DON’T WANT TO BE FIT ANYMORE, I WANNA EAT ALL THE BAD THINGS IN LIFE.

And lots of other bluffing like: THE BAR TENDER IN THE HOTEL IN AMMAN WAS SURPRISED WHEN I ORDERED BEER AS A WOMAN!

Here is what I want to say:

  • We paid money and came to learn not to get to know you!
  • Don’t judge us for being injured and sick, because one day you might also be in our shoes.
  • Zumba Step specialty is kinda new and we did want to be among the first instructors in Jordan, my country where I live now, to have its license and teach it, so appreciate our attendance, we have disregarded our situations, so respecting it would be much better than whatever you have done.
  • Don’t ask me to leave or reschedule because such specialties are not coming every other week to my country.
  • Honestly I don’t need a ZES to teach me anything in Zumba, I just need the manual and the DVDs for the program, you should be glad I came.
  • Fitness instructors no matter what TRY AND LOOK AND SEEM AND BEHAVE HEALTHY, so we never talk about junk, smoking, alcohol, etc in front of our students/members.
  • Bragging about the past won’t bring the it back, so get real please.
  • During Les Mills module training courses so far I never heard the word Zumba, so why mention Les Mills during a Zumba training. There is no way to compare this with that, please! And don’t change the channel.
  • Jordan is an Arab Muslim country, but drinking became so usual and normal, bar tenders don’t freak out seeing ladies asking for alcohol, I suggest you try another way to show off or look like an outcast or feel special. You were in Jordan not Saudi Arabia. And holding such a job of yours, you must be very accustomed to cultural differences and not mention them at all.
  • We are adults too, just like you, so let’s not play kids and teacher here, never ever!

Anyway, thanks for reading, I really never been through such a horrible experience trying to learn something new in fitness. I felt I was serving in the military that day bossed by someone who’s mental.

Katia 🙂

BODYCOMBAT™ 59, My Personal Review!

Hello there!

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.

Salute!

Katia J

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!