Happy Monday everyone! I hope that had a good weekend and that you got to catch up on what I seem to be lacking in my life right now: sleep! Saturday is usually the only day of the week that I don’t wake up to an alarm and get to sleep in as long as I want… but not this past Saturday. However, it was for very good reason: to teach the latest launch for Bodypump! 84, baby!
Bodypump launch days call for pigtails…
Did you know that I love Bodypump? I bet you did. I feel so fortunate to be an instructor and love the impact it’s had in my life! I often find myself counting along to songs on the radio to see how they’d be as tracks for Bodypump. For example, “Feel This Moment,” by Christina Aguilera would be a great squat track. So is “Spiderwebs” by No Doubt. And “Rumor Has It” by Adele is perfect for a chest track…. I’ll stop. If you ever catch me saying “2-2″ or “3 and 1″ while listening to a song… that would be why. Anyone else do this?
And to borrow from what I write for each review, here goes:
If you’re not familiar with Bodypump, here’s a quick description of the class from the Les Mills website:
BODYPUMP™, the original LES MILLS™ barbell class, will sculpt, tone and strengthen your entire body, fast!
Great bodies aren’t born, they are transformed, using the proven BODYPUMP™ formula: THE REP EFFECT™ a breakthrough in resistance workout training. Focusing on low weight loads and high repetition movements, you’ll burn fat, gain strength and quickly produce lean body muscle conditioning.
BODYPUMP™ is one of the world’s fastest ways to get in shape as it challenges all of your major muscle groups while you squat, press, lift and curl.
The cutting-edge BODYPUMP™ choreography, and chart-topping music is refreshed every three months, so with your choice of weight and highly-trained instructors you can get the group effect and the results you’ve been looking for!
Or in my own words- it’s an hour of strength training combined with cardio moves that will kick your butt and re-shape your body. If you get bored with weightlifting (or even if you don’t)- this class is for you! One of the best things about Bodypump is that it’s for everyone- men, women, young and old. I have such a wide variety of people that take my class, and I really love that!
To keep things fresh and the muscles “confused,” a new release is launched every three months. When the class is taught for the first time, it’s known as the launch party. At my gym, we celebrate by decorating the aerobics room and doing raffle giveaways- it’s a lot of fun! We also team teach, so that two different instructors divide up the tracks that are presented.
My fellow Les Mills tribe member, Sue teamed up with me again to take on the launch!
In the spirit of football and Superbowl excitement, we represented Team Les Mills.
And we kicked some ass.
We had a completely packed house- and even ran out of spaces and equipment! Luckily people were good at sharing and didn’t mind being shoulder to shoulder. Without further ado, here’s a bit about Bodypump 84:
Track 1: Warmup (Let’s Go)
Time to get the body warmed up! This is the lightest weight of the class. I like the song a lot and it has a nice combination of various tempos, which is perfect for a warm-up track! It also gets into a little cardio right away with the push press sets in the first half of the track. That’ll wake your shoulders up!
Track 2: Squats (Turn the Tables)
Heaviest weight of the class: 2-3 times your warm-up weight! With that being said, I always warn people in my classes to be careful. There comes a point where the bar gets too heavy to lift over your head and onto your upper back! The song: also one that I like. And of all of the squat tracks that I’ve taught so far, I think that this might be the easiest. Not that it’s easy- just not quite as difficult as some in the past (like the last release!). It has two big sets of (mostly) full-range squats with a short break in between. Not having all of those bottom-half squats makes a huge difference in the level of difficulty!
Track 3: Chest (Welcome to the Jungle)
Ahhh… this song brings back memories. I was a big Gun ‘n Roses fan in my younger days and actually still remember the very first time I heard this song. Though I like the song, it’s not my favorite song from this whole release- but it’s still great for a chest track! The rhythm changes constantly from very slow to very fast- and ends with a huge set of singles! Ouch!
Track 4: Back (Because the Night)
Another blast from the past! This song was a favorite of mine in high school- but the mix for Bodypump has a much faster, upbeat tempo! Many back tracks offer a little warm-up at the start, but this one gets RIGHT into it! There’s three sets with fast pace combinations of clean + press followed by a single deadrow, and a ton of wide rows to target the upper back.
Track 5: Triceps (Scream)
Just like Annette, this is my favorite track from all of Bodypump 84. I’ve like the song for a while (and have been playing it in my Spinning classes for months!) and was thrilled to see it as the triceps track! And this triceps track certainly mixes it up. We begin with the triceps press- and we’re there for a while! Then we burn it out at the end with triceps kickbacks. It will definitely make your triceps scream. Ooh baby, baby!
Track 6: Biceps (Crazy)
Talk about crazy. That’s the best word for this biceps track! For over four minutes straight (with two little shoulder rolls in the middle!), you engage in a combination of hammer curls and bottom half curls with a twist. And that twist… oooooh it makes a difference. I’ve actually had to go lighter in this track and will be working my way back up. I love that this track is a challenge and that my biceps are completely on fire by the end of it!
Track 7: Lunges (Where Have You Been?)
A great song- but I have to say to the folks at Les Mills who are designing the choreography for Bodypump: where are the lunges in the “lunge” track? This track is about 75% squats! That being said- I still love it! We begin with weighted lunges and squats. Then the bar is dropped for body weight work: squats and squat jumps! Once again, your heart is racing by the end!
Track 8: Shoulders (Welcome to the Club 2011)
Do you like push-ups? Yes? Well, you’re in luck- because we’ve got a whole bunch of them in the beginning! The rest of the shoulder tracks combines several different moves to target various parts of the shoulders including rear deltoids raise, side raise, rotators raise, pec-dec, overhead press and push-press. Whew! By the end of the track, you’re barely able to push that bar up- but it sure feels good!
Track 9: Abs (Whistle)
Once again… they throw a super dirty song in there (anyone remember the shoulder track from 82?!). Blow my whistle? Okay. But hey, it’s catchy. And I LOVE THIS TRACK! It’s probably right behind triceps for my favorite. We begin with some awesome oblique crunches, followed by side planks and a rotating hover. And then we get into my absolute favorite part: the walking hover! If you’re not familiar with these, ooooh boy are they killer! Also known as walking planks, you begin in a forearm plank, push yourself up (one hand at a time) into a straight arm plank, and then back down into a forearm plank. There’s only 8 of them- and when my class whines about it, I remind them that I’ve done sets of 100…. and I survived.
Track 10 – Cooldown. Song: “Lullaby”
Really? Nickleback again?! Ugh. Well, for a Nickleback song, it’s not too bad. And by this point- I’m too happily exhausted to care who I’m listening to. It feels so good to stretch and think about the 800+ reps you just did during this hour of intense butt-kicking cardio + strength training workout! (And please- don’t neglect the cool down. Those muscles worked hard for you- treat them well and give ‘em a good stretch!)
Now that you know all about Bodypump 84, go out and attack it! Be sure to come back and let me know what you think!
Remember to go enter the Naturebox giveaway- there’s still a little bit of time left!
Do you like group exercise classes? What’s your favorite?