Everything You Need to Know about Bodypump Equipment, Benefits and Workout Routines
Looking for a way to get your blood pumping through your body but not sure where to start or the best way to do it? Bodypump is a term mentioned by fitness enthusiasts and bloggers and is a great way to get your heart racing. But what is Bodybump? Is Bodypump good for you? What are the Bodypump benefits? And what’s the best full Bodypump workout routine? If you’re not sure what Bodypump is, keep on reading and we will do our best to answer all your questions about this popular full-body workout and explain why it is on everyone’s lips.
What does a Bodypump workout routine consist of?
Bodypump started back in the ‘90s after Les Mills founders’ long research into what makes a perfect versatile workout. It is cardio-based weight training that targets all the major muscle groups with lower weights but high repetitions. In a typical class you’ll do between 800 and 1,000 reps of scientifically-backed moves using a barbell and weight plates. Some standard exercises during a Bodypump workout consists of:
- Chest presses
- Tricep extensions
- Bicep curls
- Reverse curls
Let’s get something very clear here, it’s scientifically proven that regular resistance training can help us get a stronger and leaner appearance, it can also help increase resting metabolic rates, reduce fat weight and do miracles to our self-esteem (ok , that’s not a strict science but spoken from our personal experience). Let’s talk in detail about how using Bodypump equipment as part of regular exercise can benefit your physical and mental wellbeing.
What are the main Bodypump benefits?
Sometimes known as one of the fastest ways to get in shape, a Bodypump workout routine can help us with the following:
- Develop a leaner appearance and athletic muscle mass
- Tone our body shape
- Burn fat (no magic of pineapple or slimming properties of green tea here – only hard but all the same fun, challenging at times and ever so rewarding work)
- Increase core strength through using weights to create resistance and perfecting our technique from session to session
- Make us stronger and build our stamina, help prevent diabetes as a result of lower body fat
- Help us build our confidence and self-esteem
- Promote bone density (our bones will thank us for this later in life because fitness is a long-term goal and not a short distance sprint) and also to reverse specific aging factors in skeletal muscle
- Enhance our cardiovascular health by reducing blood pressure and regulating cholesterol
We could carry on listing the benefits of Bodypump, but we would be here all day praising the health improvements it has to offer. But as this isn’t a sleep-inducing article – speaking of which, an improved sleep routine is also a known advantage of performing resistance workouts – oh we are at it again, forgive us and let’s swiftly move onto what muscle groups are engaged during a Bodypump routine.
Does Bodypump build muscle?
A Bodypump session will engage all main muscle groups, both the large and the small ones. It is made of blocks of exercises engaging different muscles as you work your way through the programme. Squats will get those glutes on fire, as well as your quadriceps, hamstrings, calves and even your abdominals. Deadrows will strengthen your posterior deltoids (shoulders to you and I), middle trapezius and rhomboids (upper back), and latissimus dorsi (outer back). Bicep curls will work the bicep muscles at the front of the upper arm and the muscles of the lower arm – brachialis. Clean and press will engage traps, triceps, forearms, biceps, lower back and abs. Lunges will target many muscles, such as your abdominals, back muscles , glutes (for that peachy derriere ladies sooo desire), quadriceps, hamstrings and calves. Well, we did mention before that Bodypump is a full-body workout, so no wonder pretty much all your muscles will get an engagement to a certain extent.
How many calories does Bodypump burn?
While you can expect to burn an average of up to 400 calories during a 55-minute Bodypump routine there are a few buts. This, of course, will depend on the weights you choose to use and just how determined and motivated you will be in your session. However, let’s not forget that one of the main advantages of building lean muscle mass is that you increase your body’s ability to burn calories long term, even when you are resting. Yes, you read it right, the more muscle your body has, the more calories it burns when you are laying on sofa watching your favourite series (providing it isn’t accompanied by tubs of Netflix and Chilll’d Ben&Jerry’s ice cream, family-size bags of crisps and 10 glasses of wine). So as far as the motto of Bodypump goes «Raise the bar», get those muscles pumping, set your own goals, smash them and enjoy all the benefits of it in the near future.
Can you do Bodypump everyday?
Experts advise practicing Bodypump 2 or 3 times a week, but remember: one of the main things about progress in Bodypump, as in any other resistance training, is to slowly but surely increase weights you are using in the workout to achieve the desired results. The reason that doing Bodypump everyday is not recommended is that our bodies and our muscles need to rest and recover from intense exercise. It’s when we rest that our muscles grow and bodies turn lean, change appearance and definition becomes apparent.
What’s the equipment needed for Bodypump?
One of the great things about Bodypump is that you don’t need a lot of equipment! Firstly, during your Bodypump workout session, be sure to be wearing comfortable clothes and supportive trainers. For the actual equipment needed for Bodypump training, all you need is a barbell with weight plates and a bench with risers or a step deck. Alternatively, if you’re doing a Bodypump workout at home, a mat or a carpet would do. Make sure you have a bottle of drink/water at hand too, as you most likely would need it as a genuine thirst quencher or a cheeky excuse to catch your breath and maybe miss out on those last 3 reps that would have become your last moves EVER. Nobody said Bodypump was going to be easy, but it’s totally worth it. What’s more, it’s regularly accompanied by great music to help your body keep moving despite feeling like you have no fuel left in the tank. Two of the most popular bits of Bodypump equipment from Fitkit UK include the studio barbells and professional step deck.
How to do Bodypump at home?
If group exercise isn’t your cup of tea and you wish to do Bodypump exercises at home, you can do so with Les Mills on Demand service. A subscription will give you access to a large platform containing workouts with different levels of difficulty suitable for any level of fitness and goals.
Bodypump can be streamed from your laptop, TV, mobile or tablet on both iOS and Android platforms.
So no excuses are accepted when it comes to Bodypump, do it with your gym buddies and keep inspiring each other, or exercise in solitude and have yourself as your main competitor, and become a better version of yourself.