You’ve already noticed: In addition to Bodyattack, other Les Mills programmes are now regularly mentioned here on these pages.
To be more precise, they are not just mentioned; in fact, my own training focus (and therefore the corresponding number of respective classes I give) has – who would have ever thought it? – shifted: less Attack, more Pump, Core, and – brand new – Shapes. I might write about the reasons for this in another post, but I think I owe you at least a brief description of what is actually done in each of these programmes.
Let’s start with Les Mills BODYPUMP:
Bodypump is a strength and endurance workout with a barbell, or in some cases unilaterally with one or two individual plates (or dumbbells).
In other words, you do a lot of repetitions with moderate weight, whereby the heart rate is usually in the fat-burning range. An example: In the current Pump Release we do over 200 squats in 6:30 minutes. You can’t (unfortunately) do that with a 20kg barbell! 😀
Bodypump is therefore not primarily aimed at muscle building; this does take place up to a certain point, especially if you are new to it, but – and this is particularly important for the ladies – you will not become a muscle man! Instead, the muscles are strengthened and defined beautifully through the two key elements ‘repetitions’ and ‘time under tension’.
With Pump, we mainly focus on the large muscle groups: legs, butt, chest and back; however, the arms and shoulders are also given a good workout in their tracks. And of course, one hour of Bodypump also means one hour of bracing your belly 😉
The weight on the bar (or the weight of the plates/ dumbbells) should be chosen for each track in such a way that you can only just manage the last repetitions with the greatest physical and mental effort – or perhaps even fail the last one. Beginners are exempt from this: They should start carefully and then try to approach this weight swiftly.
We do all this to the beat of the music that pushes us and gives us the strength to fight harder.
Bodypump is really FIBEEEEEER for anyone who wants to do something for muscle endurance and beautifully defined muscles.
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