Feel the BODYPUMP™

• About the Class

  Les Mills BODYPUMP™ is the fastest way to shape up and lose body fat. It’s a toning and conditioning class with weights and is for just about everybody who wants to add strength training into their aerobic workout. The simplicity of the class makes Les Mills BODYPUMP™ a great starting point to develop strength and confidence. Hot sounds and compelling choreography keep you going through each 45-minute or one-hour workout. You’ll use a step platform, a bar and a set of weights.
  
  If you’re new to weights-resistance exercise or you’re out of shape, you should start with light weights. After a few classes you’ll recognise the correct weight for you. If you’re unsure, ask your instructor. 
  
  
  Les Mills BODYPUMP™ Benefits:
  
  Burn up to 600 calories per class for fat loss
  
  Improve your strength
  
  Improve your general fitness
  
  Shape and tone your muscles
  
  Improve your bone density (helps ward off osteoporosis)
  
  Gives you a sense of achievement 

• A Typical Class

  The overall objective of a Les Mills BODYPUMP™ class is to improve strength and endurance in the major muscle groups and, in doing so, burn calories.

   Each of the tracks has a specific training objective and is purposely sequenced for maximum effect.
  
  Warmup - The opening track is designed to warm up all the major muscles and prepare the body for the workout ahead.   First we adopt the Les Mills BODYPUMP™ set position of standing upright with great posture, heels under hips with the toes turned out slightly. The tummy is held in tight, the chest is proud with the shoulders down and back and knees are soft… Then we do shortened versions of each of the main exercises to follow, warming up all the major muscle groups and preparing the body for the workout ahead.
  
  Legs/Squats - The first real working track targets the biggest muscle groups of quadriceps, gluteals and hamstrings with squats performed at different speeds – slow for strengthening and toning, fast for burning calories. Participants will use their heaviest weight selection for this track.
  
  Chest - The focus changes from legs to the upper body and lighter weights are used as participants lie back on their bench to work the barbell up and down at chest level. This track targets the major muscles of the chest, shoulders and triceps with moves of varying range and intensity.
  
  Back - Participants return to the standing set position for the most athletic track of the class. A selection of lifts and deadrows trains the postural muscles of the upper-mid and lower back and the cardio-vascular system soars with clean and presses, where the barbell is lifted high above the head. This engages all the muscles of the upper-mid and lower back, as well as working the gluteals and hamstrings.
  
  Triceps - Time to lie back on the bench again and sculpt and tone the triceps using lighter weights. The barbell is held at chest level and lowered toward the forehead or chest by bending the arms at the elbow. Other moves may include tricep kickbacks using a single plate, tricep push-ups and tricep dips.
  
  Bicpes - Similar of slightly lighter weights are used to isolate and train the biceps with a succession of lifts and curls.
  
  Lunges - Weights are optional in the lunge track, which revisits and trains multiple leg muscles by extending one leg forward (on or off the bench) and dropping the back knee towards the floor.

  Shoulders - Barbells and single, hand-held plates are used in this track to work all areas of the deltoids in a range of different ways. Exercises can include lateral raises with plates, upright rows, rotator and overhead presses – and the ever-faithful push-ups.

  Abdominals - The last working track is focused on all areas of the body’s core, relying heavily on the use of sit-ups and leg raises, with bodyweight ‘hovers’ and ‘planks’ also frequently incorporated. Single plates may be placed on the chest or lifted overhead to increase the work-load.
  
  Cool Down - Soothing music is usually used to accompany a final sequence of stretches to complete the workout and help reduce any risk of muscle soreness or injury.

• Getting Started

  What Do I Need to Bring?
  Comfortable workout clothes, gym shoes, drink bottle and towel, and Attitude!
  
  How Often Should I Do Les Mills BODYPUMP™?
  Once you have done your first few classes of Les Mills BODYPUMP™ we recommend a maximum of two to three classes a week. Remember: your body needs recovery time between workouts and rest at least one day between classes.
  
  Once you’ve started Les Mills BODYPUMP™ your nerves will soon get better at telling your muscles what to do. Your muscles adapt more slowly, but you’ll notice strength gains as your body gets used to lifting weight. After about six weeks you should be feeling great, with growing strength and improved muscle tone.

  Don’t overdo it – if you start to increase the weights too quickly, you could get injured. Physical activity isn’t a quick fix –it should become part of your lifestyle.