BODYPUMP™
Getting Started
How can I be sure to do BODYPUMP™ safely?
Your teacher is there to make sure you do everything correctly,but try to remember:
- Good posture is the foundation of all exercise.
- 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 six weeks.
- Perform the movements with control – smooth actions,not jerky.
- Always keep your joints slightly bent,don’t lock out.
- Keep the working muscles focused,and stabilize the others.
- Listen to your body,it will tell you if something is not right (some muscle pain is natural at first,especially if it’s the same on both sides of your body. If you have pain down only one side or in the joints,check with the teacher. If the pain continues,see your doctor).
What Should I Bring?
- Comfortable workout clothes
- Gym shoes
- Drink bottle and towel
- Attitude!
How Often Should I Do BODYPUMP™?
Once you have done your first few classes of 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 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.
A Typical Class
The overall objective of a 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.
The standard length of each class is 10 tracks and 60 minutes. An optional 45-minute,eight-track format is also available,omitting the triceps and biceps tracks.
Track names and training objectives are as follows:
1. 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 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Biceps
Similar of slightly lighter weights are used to isolate and train the biceps with a succession of lifts and curls.
7. 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.
8. 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.
9. 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.
10. Cooldown
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.
