One of the first group fitness classes I ever tried was Bodypump, and I still remember how sore I was after the class. I recall the class in itself to be simple, but at the time, only 16 years old, a lot went through in my head. The instructor approached me after class, thanked me for trying the class, and told me of how great of a job I did. I still remember her encouragement, which has stuck with me for a long time. Even though I don’t take this class very often these days, I still credit this class for my success at the gym, and for helping me take a positive direction in my life.
What is Bodypump?
One of the original Les Mills group fitness classes, Bodypump, is a total body workout using a barbell and weights. An instructor takes you through ten working tracks, with each one focusing on a different area of the body. The equipment needed for class includes a light barbell, weight plates that can be attached or not to the bar, and a bench with risers. You can also use a mat for the floor work. Your gym will already have all the equipment for you, but if you can’t make it to the gym, I recommend looking into your own personal equipment for at home use. If I can’t make it to the gym one day due to snow or a holiday, On Demand for Les Mills is my go to solution!
What Can I Expect During Class?
The class starts with a warm up, focusing on preparing the class for the work ahead. You are encouraged to use a light bar for this track, as the goal is to just warm up the muscles. The squat track is the heaviest track of the class, as the instructor encourages you to double or triple your warm up weight. The focus is to work the lower half of the body, such as the glutes, butt and thighs.
The chest track is next, where you can either use the barbell or use single plates. The instructor has you lie on your back as you perform chest presses, in several tempos. Push ups also may be incorporated in this track. Then, the back track performs traditional lift exercises such as a clean and press, and deadlifts, using a heavier bar than the last track. Triceps and biceps are the next tracks, targeting the smaller muscle groups in the arms. It is recommended to use lighter weights for these tracks.
The lunge track focuses on the lower body, with the focus on the legs. It usually combines a mix of squats and lunges. Usually the bar is optional in this track. The shoulder track is the last track with the barbell, and you can expect pushups, overhead presses and extra plate work. Then the core track has you on the floor performing core exercises, such as crunches and hovers. Finally the cool down track allows you to stretch out the muscles and let yourself catch your breath.
Other Tips
If you have never tried the class before, it’s important to know what to expect before you go. Always remember to introduce yourself to the instructor, because he or she will tell you everything you need to know about the class. They will give you tips and tricks to make your first class a success. As always, I hope you consider taking this class, as you will feel energized after a full body workout. I hope to see you at the gym!
Andrew's Fitness Blog 