I used to go to body pump classes every Friday morning, then I changed my gym to one closer to home as I wasn’t making the most of the gym in town. My new gym doesn’t have body pump classes and I miss them, they’re fab. This guest post explains body pump better than I could.
Finding the motivation to attend the gym on a regular basis can be a challenge. Group exercise classes are a great way to boost your motivation and create a regular workout timetable.
LA Fitness have a great selection of exercise classes available to suit all fitness levels. You can choose from body combat, step, spin, pilates, yoga and many more.
Body Pump is one of the most popular group exercise classes that LA Fitness offer, but what can you expect from each class?
Usually a body pump class lasts for 1 hour, although 45 minute sessions are also available. The class is a resistance based workout using barbells, hand-weights and an aerobic step. It is designed to give you a full body workout whilst shaping and toning your body and improving your strength.
The beauty of body pump is that you can work at your own pace whilst enjoying the group exercise environment. It is up to you to choose how much weight you lift and how often you increase it. You can set your own personal goals and achieve them with the help and advice of your body pump instructor.
A typical class will consist of 8 to 10 music tracks which each target a specific muscle group. The first track is the warm up routine which uses the lowest weight of the class to warm up the different muscle groups. The next track is the squat track and is the heaviest weight that you will lift at two or three times the warm up weight using a barbell on your shoulders. Based around strengthening your legs, quads and glutes, you will perform a series of squats to a predefined routine.
Next you will lower your weights for the chest track. Using the step you lie down on your back to perform chest presses with the barbell. Your back track will then see you back on your feet to perform a series of dead rows, dead lifts and clean and press moves. The guidance for this track is to use a heavier weight than your chest but less than your squat weight.
The next two tracks focus on your triceps and biceps. You will be lying back on the step performing a variety of push-ups and dips. Some tracks also incorporate free weights so you can perform biceps curls and triceps kickbacks. For both these tracks it is recommended that you use low weights as they are small muscle groups.
The lunge track will see you increase your weight again to train the legs and buttocks using a variety of lunges and squats using the barbell or hand-weights. The final weight track is to work the shoulders and uses a combination of shoulder raises with free weights and overhead presses with the barbell. Finally you will do an abdominal workout including crunches and planks to work your core muscles. The body pump class will end with a cool down and stretching track.