Do those claims hold up to independent research? Researchers expressed concerns that a high number of reps could lead to improper technique and injury. Les Mills offers strength, plyo, cardio, weights, martial arts, indoor cycling, and minute high-intensity interval training all set to a custom playlist of music.
They also sell clothing, workout equipment, music, and snacks. The company was founded in and is based in Auckland, New Zealand. During the workout, you go through five or six specific exercises, in different combinations, and end up completing approximately to reps in one minute session.
As they say in New Zealand, "That's a lot of reps, mate! Or at least, they should. Too much, too soon, anyone? The program has specific music tracks for all levels and the tempo increases as the class continues. For that reason, beginners are encouraged to only do the first few songs while veteran pumpers will do them all. An enterprising thing about BODYPUMP is that it's taught in most locations around the world as a group class but you can also buy the music tracks and SmartBar their branded barbell and do the program at home.
Doing the workout two or three times a week, mixed in with one of the other Les Mills cardio workouts, is what they recommend, whether you are doing it as a class or at home. As you can read about in the article 10 Tips to Build Muscle Fastthis is one of the best ways to get fit.
Single joint movements like biceps curls or triceps extensions do not build muscle quickly. Multi-joint exercises like cleans, deadlifts, and squats not only work more muscles in less time, but they also allow you to use a much heavier weight than you can lift with single-joint exercises. In a rather famous study fromthe last nail was put in the coffin as to whether high reps with low weight or low reps with high weight developed more muscle mass. And it was a draw! The only difference was that the high weight training turned out to be better for maximizing strength gains.
So, if you want to create muscle, you can do it either way. But if you want to get strong, you need heavy weights with low reps. But research shows that simply doing eight to 12 reps also develops muscular endurance, strength, bone, and muscle mass. So, not only is performing hundreds of repetitions unnecessary, it can be a quick way to a repetitive strain or overuse injury.
Not to mention the lack of functional movement involved in a repetitive workout like this. How often during a normal day do you lift something very light over your head times in a row? On the other hand, how often do you need to lift something heavy out of a high cupboard and then put it back later?
The researchers in a study that was done specifically on BODYPUMP participants which I will cover next were also worried that doing that many repetitions could result in some improper technique especially near the end of the class.
One of the researchers said that she often saw poor form, especially among newcomers, and that the instructors rarely took the time to correct the individuals who were losing focus.
The BODYPUMP study As a fitness writer, I rarely have the opportunity to present a study that fits exactly what I am writing about, but this is one of those rare occasions where someone went out and did my work for me.
The subjects had little to no experience with weight training and no training program at all for the six months leading up to the study.
Not exactly stunning results. Because you choose your own weight, this class can be for everyone regardless of age, gender, or experience.
Les Mills Bodypump: We Tried It!
Although, certain injuries, mobility limitations, or other conditions could prevent you from participating in parts of the workout. You create a strong and capable body by moving it. It would appear that Les and I share this belief. If you like consistency and you happen to travel a lot, or you have a training partner on the other side of the globe, this could come in handy.
Taking any class like this is definitely a good way to get introduced to a variety of resistance training exercises, especially if you opt to take the minute introductory technique class.Welcome to our first current faves post of !
I had a great birthday and Christmas with Dave and Brady. Dave took a few days off around the holiday, and that was the best part. And the holiday season was made even better when my mom flew in to surprise me on Christmas night.
And then shortly thereafter, my mom got the flu. And then my flu turned into bronchitis, and I found myself at urgent care getting a chest x-ray for potential pneumonia. So that was fun. Anywho, Dave heads off on a work trip and my mom flies out this weekend, so it will be an empty house for a few days.
Being sick totally sucks. Now for the faves …. Things have changed! You definitely feel extra challenged and spent at the end of the release. By the end, you will feel VERY worked, perhaps more so than normal, because of all the extra functional moves that get your heart-rate up, while still challenging your muscles. There are options throughout the track to make things a little more doable for all participants, but still — this one is tough.
Thank you Glen and Les Mills team for keeping this program fresh after so many years. My latest book review! The lead character is Alva Vanderbilt, who was part of the super-rich and powerful Vanderbilt family in the 19th century and made some unpopular decisions that she felt were right for her and the cause of women overall — an early feminist, if you will.
The novel follows her life from first marrying into the Vanderbilt family, to finding her place in society and then going through quite a few struggles. The best part about this book is that I believe it is based quite a bit off true accounts of the Vanderbilt family, with a ton of research and interviews going into it. Although it was long, I never got bored and was pulled into the narrative until the very end.
Obsessed with this! This purse comes in two sizes, and I went with the bigger oneand it fits my full wallet, sunglasses case, phone, keys, snacks and my little on-the-go makeup bag too.
Big, but not too big. Breaks are sometimes needed. Also, speaking of workouts: We love having my mom around to hang out. Dave, on the other hand, loves it. Congrats to Julie L. See you soon! Get a free "How to have a great week of workouts" checklist and action plan when you sign up for the list.
And you'll get new posts by email. I'm a mom, writer and group fitness instructor, and A Lady Goes West is where I share fitness and wellness tips, as well as stories and learnings from my life in the San Francisco Bay Area.
Stay in touch Hi Julie!!! Well that is some VERY exciting news!!! So cool! You work at your highest level, take a break and do it again — lots of jumping.
Do your best and you will get fitter really fast when taking the class times a week. Have so much fun! And please let me know how you like it!Nothing close by?
Instructors will coach you through the scientifically-backed moves and techniques pumping out encouragement, motivation and great music — helping you achieve much more than on your own!
It is also available in some clubs as a virtual workout. This full-body barbell workout will burn calories, shape and tone your entire body, increase core strength and improve bone health.
See findings from the Les Mills Lab for more evidence. All you need is comfortable workout clothes, supportive shoes, a drink bottle and a sweat towel. These will be supplied in the class. Start slowly with just one to two classes a week and build up from four or five tracks to a full class. BODYPUMP will really challenge all of your major muscle groups so we recommend you do no more than two to three classes a week, and make sure you have a day off in between. Yes absolutely!
Please visit our Suggest a Song page. We look forward to seeing your suggestion! Safety is our number one priority, so we recommend talking with your doctor or midwife who will advise you appropriately as they have the best knowledge of your medical history. Find a class Nothing close by? No Results We can't see any results for that search. Hint: try using the name of the nearest city.
Log in Instructor Portal Sign up Log in. Club Portal Log in. Brand Central Sign up Log in. Licensee Management Log in. Partner With us Get In touch. Want more health and fitness inspiration? All Merchandise Clothing. Training Ongoing development News get in touch Book training.Nothing close by? Instructors will coach you through the scientifically-backed moves and techniques pumping out encouragement, motivation and great music — helping you achieve much more than on your own!
It is also available in some clubs as a virtual workout. This full-body barbell workout will burn calories, shape and tone your entire body, increase core strength and improve bone health. All you need is comfortable workout clothes, supportive shoes, a drink bottle and a sweat towel.
These will be supplied in the class. Start slowly with just one to two classes a week and build up from four or five tracks to a full class. BODYPUMP will really challenge all of your major muscle groups so we recommend you do no more than two to three classes a week, and make sure you have a day off in between.
Yes absolutely! Please visit our Suggest a Song page. We look forward to seeing your suggestion! Safety is our number one priority, so we recommend talking with your doctor or midwife who will advise you appropriately as they have the best knowledge of your medical history. Find a class Nothing close by? No Results We can't see any results for that search.
Hint: try using the name of the nearest city. Log in Instructor Portal Sign up Log in. Club Portal Log in. Brand Central Sign up Log in. Licensee Management Log in. Advanced Training News Get in touch. Our Programs Virtual classes Equipment. Want more health and fitness inspiration? Lunar Lu Marcus Benson-Day It gave me my life back. Challenge is the key to getting the most from your workout.
How strong do I need to be? Can I suggest a song? Georgi Kay. The yoga-based class to improve your mind, body and life.
Join the conversation.Wow, are you guys in for a big treat this round! We start with the Warmup where you should have fun, enjoy the uplifting feeling but most of all, relax and smile. As you move into Mixed Impact, dial up the fun and the effort.
Feel the contrast between the light and silly Runs and the athletic and strong Pulse Squats. For the Aerobic Track, be ready to put on a show and let the music move you! In Plyometric, we have our first challenge. To achieve success, the focus is going to be on the Lunge sequences with and without arms.
This will be quite the challenging track. Athletic Strength has one serious burn for your legs as you work on strength, balance, and endurance.
Current faves: Review of BODYPUMP 112 release, a book, new year catch-up and workouts
Let your team recover with an awesome Running track that emphasizes hip mobility and activation. This will take you to Agility where you get to focus on one move per block for max results. We teach the Interval track on the floor this release to maximise your connection with your members. As you step into the final peak, Power, embrace this nostalgic track and let your members get pumped up! The working portions of the track as well as the Mixed Training options will allow you to cater to everyone.
The first Sun Salutation is focusing on getting the whole body warm and open while the second one is about bringing more heat into the body through a series of upper body strength sequences.
The Standing Strength track is a class favorite with the most exquisite feeling from Half-Moon Pose transitioning to Aeroplane — divine! The choice is yours. Core Back involves a series of moves that work on spinal and hips stability that will contribute to building strength around our postural muscles. You will also find that this release provides coaching through pregnancy options for all relevant tracks and a bonus Yoga Warmup.
Release 82 has some smart striking combinations that are designed to enhance the efficiency of power and speed. The combinations in this workout are based on creating space. What will be your standout moment, the dynamic rhythm combination in the track 3, the kicks in the track 4, the fun playful striking in the 6?BODYPUMP 110 ~ speciale editie 2 Nederlands
Or even the split jack combo from the MMA circuit track in track 9? Whatever stands out, release 82 is sure to make you feel invincible. Are you ready for truly inspired innovation?! Track 1 is a brand-new banger remixing those beautiful sad sounds, RIP. This song is gorgeous. Track 2 will have your chest very, very warm. Then mucho Hip Hop-oh, and we go haaaard… I mean listen to that first track Back baby got a back on her back — I mean what does that even mean? Then we remix it up for possibly the bounciest song of all time??
No, not a?? It should be a!!! Followed by over 6 minutes of stunning vocal top lines, flyingsky synths and a thunderous drop FEELS to take us home with a K-Pop super group remixed to within an inch of its life. Wait… what? A single squat and then a squat calf raise not only engages more leg muscles but adds a cardiovascular component not yet experienced in BODYPUMP; we get stronger and fitter all at once!
This simple innovation will improve your efficiency in the Clean and press. The highs and lows in this track are a sensory and physical overload! We work the full body to a challenging burpee and pushup combo in the Mixed Strength track, and also have a bit of fun with the Pharaoh Squat combo, that adds some ancient Egyptian themed flava to the workout.
You requested some K-Pop music, and we have 2 amazing songs. Release 37 will develop the muscles of your core through innovative exercises and fantastic music.When at home workout programs come to mind, you tend to think about cardio based programs that involve little to no equipment.
More recently, programs involving weights and strength training have become popular for both men and women alike. One of the most popular at home strength training workout programs on the market today is Les Mills Pump by Beachbody. Flat abs. Lean legs. Sculpted shoulders. Strong arms. Tight buns. Les Mills Pump is a strength training based workout program designed to get you leaner, with sleek, sculpted muscles, in a short amount of time.
How can the program accomplish this? The Rep Effect is a method of strength training that uses lighter weights with increased repetitions. Using lighter weights and increasing your repetitions allows you to get leaner faster because your heart rate is accelerated, creating somewhat of an aerobic workout combined with strength training.
Most exercise beginners think of strength training and weights as a way to gain weight and get big. They usually try to avoid it because they are under the assumption that lifting weights will make them bigger or bulk them up. This may be the case if you are lifting heavy weights and doing minimal repetitions, but using the Rep Effect actually causes the opposite results. The Rep Effect helps sculpt muscles and bring definition to your body that you cannot get through cardiovascular exercise alone.
When it comes to the program guidelines, the Les Mills Pump is slightly different than most other Beachbody programs. Instead of telling you exactly which workout you need to do each day of the week, it simply suggests that you do at least three Pump workouts per week.
In addition to the three Pump workouts, you will also need to exercise an additional two to three days doing any type of physical activity you choose. Since you are doing three day s of strength training with Les Mills Pump, you may want to opt for three days of cardiovascular activity such as running, using an elliptical trainer, spinning or swimming.
The key to getting results and seeing changes in your body is to constantly change up your routine. Ideally, you should switch up your workouts every few weeks and make sure you are challenging yourself. With the Pump workouts, it is easy to cheat and fall behind because it relies on you to be accountable and get a workout on your own three days out of the week.
It allows for one to two rest days, depending on the approach you take. If you prefer a program that tells you exactly what to do each day of the week, you should opt for the Les Mills 90 Day Program.
This is a much stricter version of the program that is designed to give you quick results. The program is split up into three phases that are clearly explained in the workout calendar which accompanies the series. Each phase is thirty days and you will have one rest day each week.
You will be doing the Les Mills Pump workouts six days a week, in addition to also doing any cardiovascular activity of your choice each day. The general format of the videos is a class setting. Unlike other Beachbody programs, such as Insanity and P90X where there is one main instructor, Les Mills Pump pulled together some of the top Body Pump trainers in the country to join in and lead the program.
There are twenty or so instructors and they are all in fantastic shape.
The music is fast paced, featuring current contemporary artists, and helps you stay on cue while lifting and pushing your barbell through various exercises. You can adjust the music to be louder than the instructors if you prefer as well.
If you are new to Pump, you will definitely want to hear the instructors over the music so you can anticipate transitions and go from one move to another as seamlessly as possible.
Overall, this seems to be one of the most comprehensive workout programs on the market with plenty of bonus items that you can incorporate into any other workout you decide to do. There are several that are a bit shorter as well, but tend to be ones that are done on the same day as other DVDs. It is more of a how-to video than an actual workout in the series.
[Hot Sale]LesMills Routines BODY PUMP 112 New Release BP112 DVD, CD & Notes
The Basics teaches you how to assemble the barbells with the proper weight for each exercise. It explains which muscle groups will require more weight than others and will explain how to quickly transition from one weight to another.During the one-hour session, you use a light barbell and a step to do high reps of strength moves for your entire body.
During the one-hour session, you use a light barbell and a step to do strength moves for your entire body. The class is divided into "tracks"-basically a group of exercises performed to one song-and there are 10 tracks in a class. After the warm-up track, we performed ones that focused on different body parts. The exercises were fairly basic think: squats, overhead presses, and deadlifts but because you do them many times in a row, you really feel the burn and have to push hard to complete the sets.
During every move, you lift and lower the weight to the beat of the song. The instructor calls out a direction like "3 counts down, 1 count up" to keep everyone going at the right pace. I found this made it easy to follow the routine, and focusing on the song distracted me from how many reps I was doing.
The instructor had warned us that we'd be doing hundred of reps during the class, so I erred on the low side when putting weight on my bar. I'll definitely take it up a notch next time. At the end of the session, I felt like I had worked every muscle from my shoulders to my calves. And because there's little downtime between tracks just a minute or two to set up your stepyour heart rate stays elevated-that means I got in a cardio workout too.
By Amy Schlinger, editorial assistant. Save FB Tweet ellipsis More. Image zoom. Comments 1 Add Comment. February 1, I bought these headphones to use on a cross-country flight for work, since I wanted a good pair of noise-cancelling headphones.
I really enjoyed them, they are very comfortable, and enclose my ears completely. The noise-cancelling function works really well, it made the engine noise disappear, and I was able to enjoy the movie I was watching without turning the volume all the way up. Great headphones for the money. I would definitely recommend them. Close Share options. Tell us what you think