BODYPUMP™ targets your major muscle groups with exercises like squats, presses, lifts and curls, and is complemented by motivating music to get you to the end.
BODYPUMP™ is the original weights class for anyone looking to get lean, toned and fit quickly.
Using light to moderate weights with alot of repetitions, BODYPUMP™ gives you a total body workout. Our instructors will coach you through the scientifically proven moves and techniques to great music – helping you achieve much more than on your own. You will leave this class feeling challenged and motivated, ready to come back for more. A new BODYPUMP™ class is produced every three months with new music and choreography.
Each BODYPUMP™ class is 10 tracks (songs), each with a different objective:
Track 1: WARM-UP. You get a preview of the exercises ahead in the class while warming up your body and muscles using very light weights.
Track 2: SQUATS. This is the beginning of your workout, starting with squats to utilize the biggest muscle group of the body (legs and backside).
Track 3: CHEST. After hitting the lower-body in Track 1, we rest the legs while working the upper-body (chest, shoulders and arms).
Track 4: BACK. The last of the larger muscle groups is the Back - which includes also hamstrings (backs of legs) and backside.
Track 5: TRICEPS. The focus is on the back of the arms to tone and tighten this area using the barbell, plates and body-weight exercises.
Track 6: BICEPS. From working the back on the arms in Track 5, we work the opposite - the Bicep muscles - in the front side of the arms.
Track 7: LUNGES. This is the last chance for lower-body training in your BODYPUMP™ class - lunges and squats are used to challenge the legs one last time to tone, strengthen and increase power.
Track 8: SHOULDERS. Various Shoulder exercises are included here to sculpt your shoulders into shape such as barbell exercises like upright row and overhead press, plate exercises like side raise and rear-deltoid raise and body-weight exercises like push-ups.
Track 9: ABDOMINALS/CORE. This is the final challenge of BODYPUMP™ class - up to 5 minutes of pure core training to finish your workout.
Track 10: COOL DOWN. Stretching, breathing and rejuvenating after completing your BODYPUMP™ workout.
Research has confirmed that BODYPUMP™ has strong calorie and fat-burning effects and it improves aerobic fitness, muscular strength, and muscular endurance. There is also evidence that BODYPUMP™ classes can have positive psychological benefits.
The secret to BODYPUMP™ is THE REP EFFECT a breakthrough in resistance training that is proven to deliver a total body transformation. THE REP EFFECT throws traditional thinking about lifting heavy weights on its head. It exhausts muscles using light weights, while performing high repetitions.
Using THE REP EFFECT, BODYPUMP™ classes give you sculpted shoulders, defined biceps and triceps, strong lean legs, firm glutes and a tight core. Choreography in each of these areas is specifically targeted so you'll burn fat, burn more calories and achieve more meaningful fat loss and muscle fatigue to build strength without building bulk.
BODYPUMP™ class has up to 800 repetitions and can burn up to 560 calories.
If you would like more information about pregnancy BODYPUMP™, Whatsapp us on 050-9597333 and our reception team will send you an information sheet with everything you need to know.
Arrive 5-10 minutes before the class if you are a regular client of ours.
Yes. However we request that you listen to your body and do not over-exert yourself. Sometimes less is more - if you work to your 100% intensity in one class, it is more efficient and effective than working 50% in two classes.
Everyone is different, so do not compare yourself to anyone else but yourself. With any exercise regime, we recommend giving yourself one month to see change in your body. How will you know if there is change? We have our state-of-the-art InBody body composition machine which explains in detail what is going on in your body - your muscle mass and body fat, if you are hydrated enough, which type of exercise you need to be doing in order to acheive your goals, and more. Our InBody machine is free for all of our clients to use anytime and we recommend taking your test at the start of your new exercise regime then again after one month. We compare these results to see the changes that you have made and our Personal Trainers will explain to you your results in detail, answer any questions you have, and prescribe for your the best course of action to continue thereafter. Whenever you would like to complete your InBody test, ask our friendly reception team and they will help you.
If weight loss is your main goal, when you start working out your body generally starts to build lean muscle. After some time you may have started to lose body fat and feel that your body is decreasing in size and your clothes have become more loose but your weight on the scale may not have decreased. This is the point where it can become frustrating, however, this is a good sign. This means that you are building lean muscle (which is great, because muscle burns fat) and decreasing body fat. Muscle weighs nearly 4 times heavier than fat, so if you are decreasing in size and shape but your weight is not, do not worry! You are decreasing your body fat and increasing your lean muscle mass, which is exactly what we want to see happening. If you want to be sure of this you can retest your InBody machine results anytime at the Club.
Because everyone is different, some will see results in a short time while for others it takes longer. The key to a successful exercise regime is being consistent with your workouts and keeping your eating habits healthy and clean. Do your best, train hard, eat healthy and stay with it - you will see the results.
Remember that we are here to help you achieve your health and fitness goals - this is our priority. Ask us anytime any questions you have, or let us know if you need help anytime. We are always here for you.
You will see your muscles toning and tightening over time when taking this class, which is great because you are creating lean muscle in your body. Working the muscles this way allows you to burn fat the most efficient and effective way.
- Toning muscles
- Shaping the body
- Improvment of bone health
- Burning calories during and after the class
- Increasing strength, power and fitness
- Working out all of the major muscle groups