The benefits of weight-training carry over into the group exercise setting with Bodypump. Bodypump is a workout taught by certified instructors. The instructors use choreographed strength movements set to music supplied by Bodypump. The workout routines include a variety of lunges to strengthen your lower body. Because Bodypump is a resistance-training workout, allow for a day of rest between exercise sessions.
Technique
Use proper form and technique with any lunge to protect your knees. Bodypump suggests beginning with a supported lunge. Hold a Bodybar, or broomstick handle, perpendicular to the floor. Rest one end on the floor about 1 foot in front of your left foot and hold the bar near the top with your left hand. Stand tall with your feet underneath your hips. Step forward two to three feet with your right foot. Bend both knees and lower into the lunge. Maintain a vertical alignment between your right knee and your right heel. Lower until your right thigh is parallel to the floor, but do not allow your right hip to sink below your right knee. Only lower as far as feels comfortable for your body. Step your right foot to start and complete your set of lunges on your right leg before switching to your left leg.
Alternating
Once you feel comfortable with the supported lunge, advance to an unsupported alternating lunge. Stand tall with your feet underneath your hips. Place your hands on your hips or hold your arms out to the sides for balance. Step your right foot forward into a lunge and return to start. Step your left foot forward into a lunge and return to start. Continue alternating legs as you complete your lunges. As your strength improves, hold a Bodypump barbell across the back of your shoulders to add resistance.
Elevation
Add an aerobic step to your lunge for an increased resistance challenge. Set the step on the floor in front of you so the length of the bench is from left to right. Place your desired number of risers underneath the step to increase the elevation. Perform a lunge with or without weights and step onto the bench instead of the floor. Place your entire foot on the step and continue to monitor the alignment between your knees and heels.
Forward/Backward
Bodypump also uses a forward stepping and backward stepping lunge in one of its choreographed workouts. Perform a forward stepping lunge with your right leg. Instead of returning your right foot to start position, step it behind your body approximately two or three feet. Bend both knees to lower into a lunge. This time, monitor your left knee and left heel for alignment. Complete your desired number of lunges on your right leg and then perform your lunges on your left leg.
