If you’ve read this blog more than once you’ve likely caught on to my intense love of BodyPump. Proof: Pop on over to my Exercise Log, and you’ll see that I take a BodyPump class as often as three times a week.
I know some of you share my affinity for the ‘Pump, but I also know there are a few of you out there who feel in the dark whenever I mention BodyPump.
According to the BodyPump website, “BodyPump is the original barbell class that strengthens your entire body. 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!“
I remember when a former coworker told me about BodyPump. She assured me that it was a challenging class that worked your entire body in under an hour. Though I love group exercise, I’ll be completely honest and say I often feel like the classes are not challenging enough. This is not the case with BodyPump! (However, if you’re new to strength training, don’t be intimidated! You can control the amount of weight you use throughout the class and adjust according to your personal strength level, adding more weight as your strength increases.)
During a BodyPump class, the instructor leads the entire class through a total-body strength training routine, with a different muscle group serving as the focus during different songs. The order of the class is always the same:
- Warm up
- Squats
- Chest
- Back/Hamstrings
- Triceps
- Biceps
- Lunges
- Abs
- Cool down
To me, squats and lunges are always the most difficult!
During the class you have a bar to which you add and deduct weight, depending on which muscle group you’re working. For example, I have a lot more weight on my bar when I’m doing squats than when I’m doing triceps.
My BodyPump Set Up
You will work a certain muscle group for an entire song. No more three sets of 15 reps! During BodyPump, you will do a lot of reps of various exercises, which means your starting weight should be lighter than what you might normally do in the weight room on your own.
My BodyPump weight selection typically looks like this (including the 2.5 lb. bar):
- Warm up: 22.5 lbs.
- Squats: 47.5 lbs.
- Chest: 22.5 lbs.
- Back/Hamstrings: 42.5 lbs.
- Triceps: 22.5 lbs.
- Biceps: 22.5 lbs.
- Lunges: 22. 5 lbs.
- Abs
- Cool down
Hi Guys!
(Side note: I feel like the biggest tool taking the above picture this morning. The things I do for the blog! 😉 )
Some BodyPump releases are harder than others, but by the end of every BodyPump class, I’m pretty sweaty and I always feel like I got a decent workout. (In case you’re in the dark, a BodyPump release is created by BodyPump and then distributed to instructors all over the world who learn it before teaching it to a class, so the releases are the same at every gym.)
BodyPump really works for me. I love the challenge and it forces me to do moves I hate (squats, lunges) in a fun, upbeat environment. Plus, I’m much more likely to skip working out areas like my chest or back when I’m on my own, and BodyPump doesn’t let me skirt around certain muscle groups that deserve attention.
Have you ever taken a BodyPump or other strength training class? Love it? Hate it? Share!
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Love your blog and body pump -great post ! Just linked it up to my blog so readers can come to this post for your awesome body pump info!
xo!