Gain strength and lean, toned muscle without adding bulk.
BODYPUMP® is the original barbell class that shapes, tones and strengthens your entire body. This 60-minute addictive workout challenges all of your major muscle groups by using the best weight-room exercises such as squats, presses, lifts and curls.
The key to BODYPUMP® is THE REP EFFECT™, a breakthrough in fitness training, focusing on high repetition movements with low weight loads. This will help you achieve strength and introduce lean body muscle conditioning without creating bulk. With the latest chart topping music, highly trained instructors and your choice of weight, get the results you are looking for – and fast!
A Typical Class
BODYPUMP® is designed to transform your body by developing strength and endurance in major muscle groups and, in doing so, burn calories and tone your body. This is where THE REP EFFECT™ comes in – commanding 70-100 repetitions per body part, equalling about 800 movements in an average workout! We use specific music tracks to motivate you and push through the class with maximum effect.
A typical class runs like this:
- 1) BODYPUMP® begins with a warm-up using light weights only, to get your body moving and slowly starts to introduce your muscles to the workout.
- 2)Your instructor will then guide you through the main workout, focusing on each of the major muscle groups, sculpting your legs, chest, back, shoulders, and abdominals. We’ve got all the important muscles covered, and we guarantee you’ll be feeling the burn.
- 3)Finally, down tempo music will accompany you while you cool down. Stretch your muscles to finish the workout and help reduce muscle soreness and assist your recovery.
How often should you take a class?
Your muscles might feel a little sore after your first BODYPUMP® class, but keep at it. It’ll get easier! After your first few classes we recommend you do BODYPUMP® just three times per week. Remember, your body needs recovery time between workouts, so rest for at least one day between classes.
Complement BODYPUMP® with two to three cardio classes per week, and you’ll reshape and tone your body in no time.
Because you determine the level of weights you are using, BODYPUMP® is suitable for all fitness levels.
Men and women, old hands and newcomers can do the class together as everyone can work at their own level.
Eventually as you get stronger you’ll begin to increase your weight to ensure that your muscles are continually challenged.
Doing BODYPUMP® safely
Good posture is important for all exercise, so focus on getting your technique right from the beginning. Look after your joints by always keeping knees slightly bent – not locked – and perform the movements smoothly. Get a taste of BODYPUMP® and Learn the Moves for more advice.
Don’t overdo it with the weights, remember that BODYPUMP® uses THE REP EFFECT™ which teaches high reps with low weights to tone and strengthen. Start gradually, and then increase your weights after six weeks.
Thursday 9:00am and 5:30pm
Les Mills Coaches
Xhrissy and Frauke
What you need to bring with you
Wear whatever you feel comfortable in and whatever allows for ease of movement in exercises like squats, lunges and overhead presses. Check out the latest Reebok/Les Mills co-branded range.
We recommend cross-trainer gym shoes over running shoes, because they’ll give you better foot support for the types of movement you’ll be doing in BODYPUMP®
Apart from that, bring a water bottle and towel – BODYPUMP® is thirsty, sweaty work!