Online Body Pump Classes – BODIPUMP™ is the ORIGINAL PUPPY CLASS™, the ideal workout for anyone looking to get lean, toned and fit – fast.
Using light to moderate weights with lots of repetitions, BODIPUMP gives you a total body workout. It will burn up to 400 calories**. Instructors will coach you through science-backed moves and techniques pumping encouragement, motivation and great music – helping you achieve so much more than you could on your own! You’ll leave the class feeling challenged and motivated, ready to come back for more. BODIPUMP is available as a 55, 45 or 30 minute workout. It is also available in some clubs as virtual training.
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This full-body barbell workout will burn calories, shape and tone your entire body, increase core strength, and improve bone health.
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This program is based on THE REP EFFECT, a proven formula that exhausts muscles with light weights while performing high repetitions – the secret to developing lean, athletic muscles.
All you need is comfortable workout clothes, supportive shoes, a drink bottle and a sweat towel. During the class you will use a barbell and weight plates and a stepladder. They will be delivered in class.
BODIPUMP instructors provide options to suit everyone. It’s a good idea to start with really light weights or even just a barbell. Start slowly with just one to two classes a week and build up from four or five tracks to full classes. You will see your fitness and strength improve over numerous sessions.
BODIPUMP will really challenge all your major muscle groups, so we recommend you do no more than two to three classes a week and have a day off in between. Add two to three cardio classes to the mix and you’ll shape and tone your body in no time.
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Safety is our number one priority, so we recommend that you speak to your doctor or midwife who will advise you accordingly as they have the best knowledge of your medical history. Also, talk to your instructor in advance to let them know you are pregnant. They will suggest some modifications throughout the class. This post may contain affiliate links. All opinions are my own. As an Amazon Associate, I earn from qualifying purchases. Click to see our full disclosure.
BODIPUMP combines great music and proven movements to quickly activate the main muscle groups. So you can work your whole body in less than an hour! Originally, BODIPUMP was only taught in gyms, but now it’s available at home via LES MILLS on Demand – a fitness streaming service.
The exercise focuses on a different area of the body for about 5 minutes. For example, for 5 minutes you will do the leg track and then the next 4-5 minutes.
Each time you change a muscle group, you get a new song, and the number of repetitions is set to the beat of the song.
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Rep Effect is a formula designed to use lighter weights and more reps to help you achieve maximum results.
BODIPUMP is a great weight workout for those who want to get their heart rate up and sneak some cardio into their resistance training.
That being said, if you want to build large muscle mass – a heavier weight, lower rep exercise would be best.
It is an ideal workout for burning calories and toning muscles. It’s also the perfect way to train without getting bulky.
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Plus, it can be friendly to most fitness levels. You can modify the moves, choose light weights or go slower through the movements.
Their LES MILLS on Demand app makes it easy to stream workouts too! You can learn more about how it works here, whether you can download the workouts or stream them to your TV.
You can also take advantage of the free trial for LES MILLS on demand here! What equipment do you need for BODIPUMP?
BODIPUMP uses a barbell with weights. You’ll want to start with lighter weights because of the high-rep movements. Typically a woman can use 5-10 lbs for her biceps, triceps and shoulders and 10-20 lbs for her chest, back and lower body.
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You’ll work through each muscle group before tackling the next. For example, you can do 5 minutes of squats before moving on to the chest track.
Since BODIPUMP is a total body strength exercise, you don’t want to do classes on back-to-back days.
I personally like to do BODICOMBAT Monday and Wednesday, BODIPUMP Tuesday and Thursday and BODIFLOW on Friday. I usually take weekends off.
LES MILLS BODIPUMP classes usually last 55-60 minutes, and you can burn up to 600 calories per workout!
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In my experience – no! Strength training in general will not bulk women up unless they are intentionally trying to gain a lot of muscle mass. This is because women don’t have as much testosterone as men which helps them get those big muscles that women fear.
But if you’re concerned about bulking up, lower-rep, higher-rep exercises have been shown to build lean muscle compared to lifting heavy weights for fewer reps. This means that BODYPUMP would be perfect if you want to tone up without getting bulky.
As I mentioned earlier, you can expect BODIPUMP to help you build lean muscle versus bulk, since it’s a lower-weight, higher-rep exercise.
You can get access to BODIPUMP by signing up for LES MILLS on demand. You can actually take advantage of the Les Mills on Demand free trial here.
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With that trial, you also get access to other LES MILLS workouts including BODICOMBAT, Body Flow, CKSWORKS and more!
LES MILLS workouts, including BODIPUMP, are only available through their streaming service. They don’t have any DVD options.
Take advantage of the free trial version of LES MILLS on demand. You can buy all LES MILLS gear here! You may also like:
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CARDIO TRAINING Punch and beat your way to fitness with BODICOMBAT™, reach cardio peaks with BODISTEP™ or try the high-energy BODIATTACK™. HIIT Get results with high-intensity interval training to improve cardiovascular fitness, increase speed and burn calories. STRENGTH TRAINING BODIPUMP™ is a full-body weight class, the ideal workout for anyone looking to get lean, toned and fit – fast.
CORE TRAINING Exercise your core muscles with scientific core training for incredible core strength and athletic performance. CYCLING Take a trip up hills, sprints and flats during RPM™, or travel through digital worlds with THE TRIP™. FLEXIBILITY Feel calm and centered with BODIBALANCE™ or try LES MILLS BARRE™, a ballet-inspired workout to shape and tone.
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“I love LES MILLS+ and the variety of workouts available. Being a big fight fan, but also being able to throw in some Balance tracks or do some Barre for extra leg conditioning, it’s a nice way to adjust my training.”
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“Absolutely brilliant, it’s changed my life and given me back my confidence.” Easy to use menu, easy to find what you want, makes you want to try new things and great presenters. If I could give it more than five stars, I would. “
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