BODYPUMP™ Lean, Strong, Unstoppable

The original weights class that builds strength, tones your body and pushes you to the limit every time. Be strong.

This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like Squats, Presses, Lifts and Curls.

Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast!

Like all the LES MILLS™ programs, a new BODYPUMP™ class is produced every three months with new music and choreography.

What will BODYPUMP™ do for me?

• Shape and tone the muscles
• Improve general fitness and well-being
• Increase bone density (important in avoiding osteoporosis)
• Burn up to 560 calories per class
• Give a sense of achievement

Describe A Typical Class:

You’ll use a step platform, a bar and a selection of weights to suit your fi tness level. If you’re new to resistance training, or if you’re out of shape, you should start with light weights.

After a few classes you’ll know how much weight is right for you. If you’re unsure, ask your instructor.

1. Warmup - Get your body moving, using light weights only.
2. Legs/Squats - Use heavier weights in Squat moves that target the big muscle groups and burn lots of calories.
3. Chest - Lie back on the step to work the chest, shoulders and triceps.
4. Back/Gluteals/Hamstrings - Target the back, glutes and hamstrings with lifts and presses.
5. Triceps and Biceps - Isolate and tone the arm muscles in these two tracks.
6. Legs/Lunges - Targets the legs and shapes and tones the butt.
7. Shoulders/Arms - Target the entire shoulder area and arms
8. .Abdominals - Build support and strength in the core.
9. Cooldown/Stretch - Stretch the muscles to increase flexibility and reduce risk of muscle soreness and injury.

BODYPUMP™ Tips:

Your instructor is there to make sure you do everything correctly, but try to remember:

• Good posture is the foundation of all exercise – especially weight training.
• Focus on learning the right technique at the beginning.
• Work continuously at perfecting your technique.
• Don’t overdo the weights – start gradually increasing them after four to six weeks.
• Perform the movements with control – smooth actions, not jerky.
• Always keep your joints slightly bent – don’t lock out.
• Keep focused on the working muscles and stabilize the others.
• Listen to your body – it will tell you if something is not right.

Some muscle soreness is natural in the days following your first class. This will quickly disappear as your body adjusts to working out with weights.

BODYPUMP™ FAQs:
Duration	Exercise Type	Intensity	Burn Rate	Equipment	Music	Results
60 Minutes	Weights based resistance training	Moderate to high intensity	Up to 560 calories	Barbell, plates and height adjustable step	Latest hard hitting and inspiring tunes	Increases strength and endurance, tones and shapes, helps maintain bone health
How often should I do BODYPUMP™? We recommend two to three classes a week. Your body needs recovery time between workouts so rest at least one day between classes.
When will I notice results? Once you’ve started BODYPUMP™, your muscles will quickly adapt to this type of workout and you’ll notice strength gains as your body gets used to lifting weight. As your strength improves, you’ll start to see fat loss and improved muscle tone. Don’t overdo it – if you start to increase the weights too quickly, you could suffer injury. Physical activity isn’t a quick fix – it should become a part of your lifestyle.
What do I need to bring to class? Comfortable workout clothes, training shoes, water bottle and towel and attitude! We supply everything else.

For more information ask your instructor or visit lesmills.com/bodypump