BODY PUMP

Classes

BODY PUMP

A Body Pump gym session is a barbell-based, full-body strength workout that focuses on high repetitions and low to moderate weights. It’s part of the Les Mills fitness programs and is designed to tone muscles, improve muscular endurance, and burn fat.

Introduction

A Body Pump gym session is a barbell-based, full-body strength workout that focuses on high repetitions and low to moderate weights. It’s part of the Les Mills fitness programs and is designed to tone muscles, improve muscular endurance, and burn fat—all to the beat of energizing music.

What to Expect in a Body Pump Class:

Warm-up

Light weights and easy movements to get your muscles and joints ready.
Introduces the basic exercises you’ll be using later (like squats, presses, and rows).

Main Workout (Track by Track)

Each track targets a major muscle group, using a mix of compound and isolation exercises:

Squats – Big barbell movements to fire up your legs and glutes.
Chest – Bench presses and push-ups to build upper body strength.
Back – Deadlifts, rows, and cleans for posterior chain work.
Triceps – Extensions, dips, and presses to tone the arms.
Biceps – Curls with bars or free weights.
Lunges – Barbell lunges or bodyweight variations to hit legs hard.
Shoulders – Presses, raises, and other isolations.
Core – Crunches, planks, and twists to finish strong.

Cool-down

Light stretching to reduce soreness and help with flexibility.

Key Features:

Rep Effect™: The signature training style of Body Pump—light weights + high reps = lean, toned muscles.
Scalable for all levels: You control your weights, so beginners and experienced lifters can all participate.
Technique-focused: Instructors emphasize form and safety throughout.
Music-powered: Each muscle group has its own track with curated beats to drive rhythm and motivation.
Calorie burn: Expect to torch around 400–600 calories in a 55-minute session.