Bodypump is an exercise routine created by Les Mills. This inventive exercise program uses barbells and choreographed music. According to the Bodypump website, courses last for 60 minutes and are taught with new music and moves every three months. A variety of Bodypump exercise motions can be used depending on the class and instructor who is teaching. The focus is generally on squats, presses, lifts and curls.
Squats
Squats are good strength training exercises for your legs. In Bodypump exercises, low weight is used, but injuries can still happen if you do not follow instructions well. Consult with your instructor on the correct form to use. Most squats are completed with the bar laying across the back of your shoulders with a both hands gripped on the bar. Keeping your back straight, you should bend your knees while inhaling until your upper legs and calves form a 90-degree angle. Slowly exhale while returning to the starting position. Follow the repetition instructions and advice of your Bodypump instructor.
Lifts
Lifts work the lower back muscles. Usually, this routine is started with the barbell on the floor. In Bodypump, lifts may start while you are standing, depending on the current choreography of the music and your instructors preference. If standing, hold the bar in front of you with both hands gripping the bar. Your arms should be down and you should have your knuckles facing outwards. Keeping your back straight, inhale and bend at the knees. The bar should touch the ground. Exhale and bend back to the starting position. The Body Building.com website suggests you stand straight and bring shoulder blades back, while sticking your chest forward.Repeat as many repetitions as you instructor feels is necessary. Be careful to remain in form to avoid injuries.
Curls
Curls are a good way to build arm muscles and focus on the biceps. Variations of curl exercises can be made by the Bodypump instructor. Routinely, curls are done by holding the bar in front of you with your knuckles facing inwards and the bar as low as possible. While you take a slow breath out, pull the bar up to your chest while leaving your upper arms stationary. The biceps should be squeezed hard while doing this and held into position for a few seconds. Lower barbell back to starting position while breathing in and repeat for as many repetitions necessary.
Presses
Presses will strengthen the shoulders, but care needs to be taken to assure correct positioning. The Bodypump instructor should explain the best way to perform this exercise. If unsure on correct procedure, you should clarify to make sure you do not receive any injuries. A common standing press is done with your back and legs straight. Starting out, the barbell should be behind your neck with both hands gripping the bar. The barbell is pressed over the head while exhaling. You should hold this position for a few seconds, and then lower the barbell back to starting position while inhaling.
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