Are you trying to get stronger? Discover interesting and effective new workouts? Want to change your body? Then it is time to PUMP! BODYPUMP is the LES MILLS barbell workout. A unique program that strengthens the entire body, there is nothing like it!
I have to admit, before I tried BODYPUMP I was terrified of it. I would see glimpses of class through the windows at the gym and would tell my mom “that’s the hard class, we don’t want to try that.” Finally, in late January, she convinced me to do it and I became instantly hooked. Now I attend BODYPUMP three times a week and couldn’t be happier with my results.
When taking a BODYPUMP class, it is best to come early to set up your equipment. You need a bench with 2-3 risers on each side, a bar, and an assortment of weights. It is also advised to have water and a towel nearby – you will work up a sweat! The barbell used in BODYPUMP is adjustable, that way you can use the weight you are comfortable with. Once your setup is complete, you are ready to PUMP!
The class starts with a light bar as you are led through a warm-up that gives a preview of some of the moves you will see later in the class. After that, you spend the next 55 minutes working your large muscle groups to some awesome music with 70-100 reps per track. The instructor guides you through your weight selection for each body part and will give you time in between tracks to adjust your bar. Here is a breakdown of a typical BODYPUMP class:
Track 1: Warm-Up
Track 2: Squats – The heaviest weight of the class, works your legs and glutes with 70-100 squats using different tempos and stances.
Track 3: Chest – Laying down on the bench working the chest with moves like chest presses and flys.
Track 4: Back – A series of moves that includes deadlifts, rows, clean and presses, power presses, and wide rows.
Track 5: Triceps – Shift to smaller muscle groups to work the back of the arms with a variety of exercises to target this muscle group, including tricep kickbacks, dips, extensions, and presses.
Track 6: Biceps – Work your biceps with curls, bottom halfs, and even rows. (For me, this is always the toughest track!)
Track 7: Lunges – Hitting the legs again! Besides lunges, this track can also include more squats and my favorite: plyometric jumps.
Track 8: Shoulders – Target the shoulders with push-ups, upright rows, side raises, mac raises, and overhead presses.
Track 9: Core – Use a series of moves to work the core. From planks to bridges, sit-ups, you name it!
Track 10: Cool Down.
As you’ve probably grasped, BODYPUMP works the entire body! LES MILLS keeps it interesting by releasing new music and moves every couple of months. The exercises do vary, but the format of each class is kept the same. You get used to the structure, but instructors mix it up. If you stick with BODYPUMP, you will see some amazing progress. For me personally, the squat weight I used for my first few classes is now my warm-up weight, for example. Like any LES MILLS class, the tracks are choreographed and easy to follow. The focus is on proper form over anything else, and that is what makes the program both safe and effective.
Besides all of the strength training benefits you get from BODYPUMP, another reason to do it is that it is fun! For me, strength training on my own is booooring, but with BODYPUMP, the hour flies by and I get an amazing workout. This class welcomes anyone; the moves are easily modifiable and you choose your own weights for the bar. There are a variety of ages and fitness levels in every class. If you are looking to challenge and change yourself, BODYPUMP is the program for you. Classes are offered at both the Sag Harbor Gym and Southampton Gym. Check the schedule for more details!
One Healthy Breakdown: pump, pump, pump it up with BODYPUMP. One try and you’ll be hooked!
