Les Mills Body Pump
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.
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.
Get your body moving, using light weights only.
Use heavier weights in Squat moves that target the big muscle groups and burn lots of calories.
Lie back on the step to work the chest, shoulders and triceps.
Target the back, glutes and hamstrings with lifts and presses.
5. TRICEPS AND BICEPS
Isolate and tone the arm muscles in these two tracks.
Targets the legs and shapes and tones the butt.
Target the entire shoulder area and arms
Build support and strength in the core.
Stretch the muscles to increase flexibility and reduce risk of muscle soreness and injury.
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.