The class works muscle groups in the following sequence: Unless otherwise instructed, you will use the bar for every track except core and cool-down, and occasionally you will need hand weights (the instructor will let you know when to get them). Between each song, there will be a chance to change the weight on your bar, and the instructor will clue you in as to what weight you should load or unload based on the muscle group.
The instructor will lead you through each track, demonstrating the movements and calling out time cues and various moves. You’re all set! What a typical class is likeĮach class consists of 10 musical tracks: a warm-up track, leg track (the heaviest weighted track of the class), chest track, back track (second heaviest), and triceps, biceps, lunges, shoulders, core and cool-down tracks. Make sure you leave enough room for anyone in front of you to move back (for lunges, for example). Lay your additional weights on the ground next to your bench and place your mat on top of your bench. This will be the lightest bar of the class (usually between 5 and 10 pounds on each side). Set your bench on the risers, and set up your bar with “warm-up weight” for the first song, a warm-up track. (Be sure to grab a towel from the front desk, because you will sweat.) You can find all of this equipment in the group fitness area. You’ll need to grab a bench top, four risers (two for each side), a mat to go on top of the bench, a bar, various sizes of weight plates and clips to secure the weights on the bar. Pick a spot near the front of the room so you can see the instructor (and yourself in one of the mirrors, preferably). So, during high-traffic times, such as Saturday mornings, arrive up to 30 minutes before class starts to get a good spot.) Many instructors will encourage you to stay through the first four tracks, then come back next time and add on a track, and so on and so forth until you can stay through the entire class-but this is up to your discretion. (Insider’s tip: This class is very popular. What beginners need to knowīring water, and arrive early, because this class requires a bit of set up. This hour-long weight lifting class takes place in a group fitness studio with an instructor at the front of the class demonstrating movements and form, while performing the reps with you, all choreographed to high-energy (often popular) music tracks. The class is one hour long, suitable for all fitness levels and ideal for those who want to add weight lifting into their routine. You’ll do a high number of repetitions with lighter weights for maximum fatigue and, ultimately, to get stronger.
Each song track focuses on a different muscle group, with a warm-up and cool-down track opening and closing the class, and requires various weights (heavier for the bigger muscle groups, lighter for the smaller ones). While Les Mills BODYPUMP is intended to build strength and sculpt your muscles, it’s also a killer cardio workout, with many tracks spiking your heart rate and leaving you dripping with sweat.
#Body pump routine how to#
Not sure how to add weight lifting into your routine? Try a Les Mills BODYPUMP class.
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