Les Mills BODYPUMP™

BODYPUMP™ is a weights class designed for absolutely everyone to enjoy.

BODYPUMP™ is for anyone looking to get lean, toned and fit – fast. Using light to moderate weights with lots of repetition, BODYPUMP™ gives you a total body workout. It will burn up to 590 calories. Instructors will coach you through the scientifically proven moves and techniques pumping out encouragement, motivation and great music – helping you achieve much more than on your own! You’ll leave the class feeling challenged and motivated, ready to come back for more. Basic stepping, just like walking up and down stairs, is at the heart of BODYSTEP™ – a full-body cardio workout to really tone your butt and thighs.

This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like Squats, Presses, Lifts and Curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast!

Like all the LES MILLS™ programs, a new BODYPUMP™ class is produced every three months with new music and choreography.

WHAT WILL BODYPUMP™ DO FOR ME?

  • Shape and tone the muscles
  • Improve general fitness and well-being
  • Increase bone density (important in avoiding osteoporosis)
  • Burn up to 560 calories per class
  • Give a sense of achievement

DESCRIBE A TYPICAL CLASS

You’ll use a step platform, a bar and a selection of weights to suit your fitness level. If you’re new to resistance training, or if you’re out of shape, you should start with light weights. After a few classes you’ll know how much weight is right for you. If you’re unsure, ask your instructor.

1. WARMUP

Get your body moving, using light weights only.

2. LEGS/SQUATS

Use heavier weights in Squat moves that target the big muscle groups and burn lots of calories.

3. CHEST

Lie back on the step to work the chest, shoulders and triceps.

4. BACK/GLUTEALS/HAMSTRINGS

Target the back, glutes and hamstrings with lifts and presses.

5. TRICEPS AND BICEPS

Isolate and tone the arm muscles in these two tracks.

6. LEGS/LUNGES

Targets the legs and shapes and tones the butt.

7. SHOULDERS/ARMS

Target the entire shoulder area and arms

8. ABDOMINALS

Build support and strength in the core.

9. COOLDOWN/STRETCH

Stretch the muscles to increase flexibility and reduce risk of muscle soreness and injury.

BODYPUMP™ TIPS

Your instructor is there to make sure you do everything correctly, but try to remember:

  • Good posture is the foundation of all exercise – especially weight training.
  • Focus on learning the right technique at the beginning.
  • Work continuously at perfecting your technique.
  • Don’t overdo the weights – start gradually increasing them after four to six weeks.
  • Perform the movements with control – smooth actions, not jerky.
  • Always keep your joints slightly bent – don’t lock out.
  • Keep focused on the working muscles and stabilize the others.
  • Listen to your body – it will tell you if something is not right.

 

Some muscle soreness is natural in the days following your first class. This will quickly disappear as your body adjusts to working out with weights.

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