BODYPUMP™ is a barbell workout for anyone looking to get lean, toned and fit – fast. Using light to moderate weights with lots of repetition, BODYPUMP gives you a total body workout. It will burn up to 540 calories. Instructors will coach you through the scientifically proven moves and techni. Complex 3: Core. You may not see anything in the exercises listed below that screams 'core' like, say, the hollow rock from my 'Quick Total-Body Workout,' but trust me, you'll feel these where you should.To make this work as a complex, perform all exercises with your right arm, rest 60 seconds, and then go through the exercises with your left arm.
Designed to “tone and condition muscles while raising metabolic rate for rapid fat-burning,” Body Pump is supposed to be proven to be “the world’s fastest way to get in shape.” For this claim to be true, it would need to burn more calories than other forms of exercise, as well as helping you gain more. 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! By FitClick - Free Workout Routine and Online Workout Plan. Get a full body workout right from home with this strength training video. Be prepared to sweat with this total body pump workout, all you need is a barbell or some dumbbells. Get ready to tone and tighten all the major muscles in your body. At Home Total Body Pump Workout with Weights. Download Free Les Mills Body Pump Dvd Beachbody Torrent DOWNLOAD (Mirror #1) 9d97204299 Les Mills PUMP Workout - Complete by BeachBody Lean, Strong & Unstoppable Fitness Guide 5.03 GB Description: Two powerful fitness structure, clear leaders in the. Search and download for free. Les Mills PUMP Workout Schedule 1 (fancy) Les Mills PUMP Workout Schedule 2 (basic) To read my other posts related to Les Mills PUMP, click here and here. If you want to know more about Les Mills PUMP, please feel free to email me at buildahardbody@gmail.com, or send me a private Facebook message. I love to hear from my readers.
Body Pump is a strenuous, weight-oriented exercise program designed by Les Mills International. Incorporating specific audio tracks designed to guide students through the hourlong exercise, Body Pump focuses on strengthening eight separate muscle groups by lifting, thrusting and squatting with various weights. If you want to receive the health benefits of this highly demanding workout without attending one of the 10,000 gyms offering the service, you can learn the basic techniques while practicing in your own home. With dedication and a willingness to safely experiment with weight lifting, practically anyone can learn the Body Pump exercise routine.
Step 1
Body Pump Workout Class
Eat a meal rich in protein and carbohydrates at least two hours before beginning your Body Pump exercise. Drink at least 32 oz. of water before the routine to make sure that your body remains properly hydrated throughout.
Step 2
Prepare the exercise bench, mat, dumbbells and loaded barbell in a safe exercise location. Select an equal dumbbell weight for each hand that is roughly 60 to 70 percent of your one-repetition maximum. Try out the different weights until you have chosen a weight that poses a challenge after a few repetitions while not immediately exhausting you.
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Step 3
Turn on the stereo so that the exercise CD is playing and begin by doing biceps curls with your dumbbells, holding the weights so that you can smoothly lift each dumbbell up to reach your shoulder and back down. Alternate sides while performing eight repetitions for each set, slowing the lifting sequence as you feel your biceps begin to burn. Complete three to four sets before moving on.
Step 4
Complete three to four sets of the single-arm seated overhead triceps extension by sitting on the exercise bench and lifting a dumbbell over your head. Carefully bend back your arm so that the weight comes down behind your head in a straight line. Straighten your arm once more. Alternate arms until you have worked out both your right and left biceps and triceps muscle groups.
Body Pump Exercises
Step 5
Perform the standing barbell curl by lifting the loaded barbell with both hands until the bar rests immediately below your hip bones in front of you. Grip the bar with your hands one to two feet apart and slowly lift the bar as if you were completing a bicep curl with two dumbbells at the same time. Complete three sets of eight repetitions before moving on.
Step 6
Finish your Body Pump exercise routine with the barbell squat power lift. Carefully place the barbell on your shoulders immediately behind your neck. Make sure the bar is comfortably resting on your shoulders as you jut your head forward to create a resting place for the bar. Slowly squat down by bending your knees and sitting down with your hips as if you were sitting in a chair, while leaning forward to maintain balance. Complete two sets of eight squats.
Things You'll Need
Power Pump Class Routine
Exercise bench
Mat
2 dumbbells
Loaded barbell
Youtube converter download mp3 mp4. Stereo
Exercise CD
Tips
For barbell safety, enlist an exercise partner or “spotter” to help guide your squats and lifts. If you seem too weak to finish a repetition at any point, your spotter can safely remove the weight from you, allowing you to safely reach your maximum potential in the exercise.
Warning
Always consult your personal physician before beginning any exercise regimen involving free weights. For individuals who have never lifted weights before, attending a Body Pump class is the safest way to learn how to hold, lunge and lift with your weights under supervision. If you experience severe pain during any point of the exercise, stop immediately and contact your doctor if symptoms persist.
Free Body Pump Workout
Hello, I'm totally new to all of this so please forgive my lack of knowledge and ignorance of what may be simple common sense for someone who knows their stuff..
So, ever fearful of venturing into the free weights area in the gym, I had been doing body pump occasionally for a year. I finally bucked up the courage to get into the free weights zone a couple of weeks ago and I'm already questioning my effort/accuracy.
With the free weights I am doing about 3 sets of 8 reps of each exercise and I am most definitely using the maximum weight I can load onto a barbell etc, but a tough session in body pump tonight now has me questioning my free weight performance. For example, when I'm doing free weights, I can barbell bench press 15kg and finish my 3 sets of 8 reps, yet in tonight's body pump, I only loaded 10kg onto the bar and I actually thought my arms were gonna fall off with fatigue half way through the track.
I am now really disheartened by my free weights workout and feel somewhat cheated. Does anyone have any pointers as to where I've gone wrong?