BODYPUMP™ #65 Launch and 6-Week Challenge! |
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Energia is celebrating its one-year anniversary of offering
BODYPUMP™, one of our most successful fitness programs ever. We are
launching BODYPUMP™ #65 on April 18th, 19th and 20th, and all
classes will be free on those three days. In addition to our
regularly scheduled classes on Saturday at 9:45 a.m. and Sunday at
9:15 a.m. and 3:00 p.m., we're offering extra classes at 5:30 p.m.
on Friday, April 18th, and at 10:45 a.m. on Saturday, April 19th to
support the launch.
We are having a 6 week BODYPUMP™ Challenge, beginning April 20th and
ending May 31st, where we will support you in transforming your body
and creating results with the BODYPUMP™ program. Our personal
trainers will offer free coaching on specific workout plans to
include 3 BODYPUMP™ classes per week, recording your results on a
weekly basis. They will document your before and after measurements,
weight, and body fat composition. At the end of the challenge, the
top 3 people with the best results will receive recognition. Please
sign up at the front desk, or by calling (831)642-0222.
Did you know that BODYPUMP is the fastest way to get in shape and
lose body
fat? This one-hour class focuses on toning and conditioning with
weights
and is for just about everybody. It is simple and fun! The
simplicity of the class makes BODYPUMP™ a great starting point to
develop strength and confidence. Hot sounds and compelling
choreography keep you going through each one-hour workout. You'll
use a step platform, a bar and a set of weights.
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If you’re new to weights-resistance exercise or you’re out of shape,
you should start with light weights. After a few classes you’ll
recognize the correct weight for you. If you’re unsure, ask your
instructor.
BODYPUMP™ Benefits
• Burn up to 600 calories per class for fat loss
• Improve your strength
• Improve your general fitness
• Shape and tone your muscles
• Improve your bone density (helps ward off osteoporosis)
• Gives you a sense of achievement
The overall objective of a BODYPUMP™ class is to improve strength
and endurance in the major muscle groups and, in doing so, burn
calories.
Each of the tracks has a specific training objective and is
purposely sequenced for maximum effect.
The standard length of each class is 10 tracks and 60 minutes.
Track names and training objectives are as follows:
1. Warmup
The opening track is designed to warm up all the major muscles and
prepare the body for the workout ahead. First we adopt the BODYPUMP™
set position of standing upright with great posture, heels under
hips with the toes turned out slightly. The tummy is held in tight,
the chest is proud with the shoulders down and back and knees are
soft… Then we do shortened versions of each of the main exercises to
follow, warming up all the major muscle groups and preparing the
body for the workout ahead.
2. Legs/squats
The first real working track targets the biggest muscle groups of
quadriceps, gluteals and hamstrings with squats performed at
different speeds – slow for strengthening and toning, fast for
burning calories. Participants will use their heaviest weight
selection for this track.
3. Chest
The focus changes from legs to the upper body and lighter weights
are used as participants lie back on their bench to work the barbell
up and down at chest level. This track targets the major muscles of
the chest, shoulders and triceps with moves of varying range and
intensity.
4. Back
Participants return to the standing set position for the most
athletic track of the class. A selection of lifts and deadrows
trains the postural muscles of the upper-mid and lower back and the
cardio-vascular system soars with clean and presses, where the
barbell is lifted high above the head. This engages all the muscles
of the upper-mid and lower back, as well as working the gluteals and
hamstrings.
5. Triceps
Time to lie back on the bench again and sculpt and tone the triceps
using lighter weights. The barbell is held at chest level and
lowered toward the forehead or chest by bending the arms at the
elbow. Other moves may include tricep kickbacks using a single
plate, tricep push-ups and tricep dips.
6. Biceps
Similar of slightly lighter weights are used to isolate and train
the biceps with a succession of lifts and curls.
7. Lunges
Weights are optional in the lunge track, which revisits and trains
multiple leg muscles by extending one leg forward (on or off the
bench) and dropping the back knee towards the floor.
8. Shoulders
Barbells and single, hand-held plates are used in this track to work
all areas of the deltoids in a range of different ways. Exercises
can include lateral raises with plates, upright rows, rotator and
overhead presses – and the ever-faithful push-ups.
9. Abdominals
The last working track is focused on all areas of the body’s core,
relying heavily on the use of sit-ups and leg raises, with
bodyweight ‘hovers’ and ‘planks’ also frequently incorporated.
Single plates may be placed on the chest or lifted overhead to
increase the work-load.
10. Cooldown
Soothing music is usually used to accompany a final sequence of
stretches to complete the workout and help reduce any risk of muscle
soreness or injury.
How can I be sure to do BODYPUMP™ safely?
Your teacher is there to make sure you do everything correctly, but
try to remember:
• Good posture is the foundation of all exercise.
• 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
six weeks.
• Perform the movements with control – smooth actions, not jerky.
• Always keep your joints slightly bent, don’t lock out.
• Keep the working muscles focused, and stabilize the others.
• Listen to your body, it will tell you if something is not right
(some muscle pain is natural at first, especially if it’s the same
on both sides of your body. If you have pain down only one side or
in the joints, check with the teacher. If the pain continues, see
your doctor).
What Do I Need to Bring?
• Comfortable workout clothes
• Gym shoes
• Drink bottle and towel
• Attitude!
How Often Should I Turn Up?
Once you have done your first few classes of BODYPUMP™ we recommend
a maximum of two to three classes a week. Remember: your body needs
recovery time between workouts and rest at least one day between
classes.
Once you’ve started BODYPUMP™ your nerves will soon get better at
telling your muscles what to do. Your muscles adapt more slowly, but
you’ll notice strength gains as your body gets used to lifting
weight.
When will I Notice Results?
After about six weeks you should be feeling great, with growing
strength and improved muscle tone. Don’t overdo it – if you start to
increase the weights too quickly, you could get injured. Physical
activity isn’t a quick fix –it should become part of your lifestyle.
Testimonial:
Emily Gale Eubank
“I am a true believer in the LES MILLS™ programs. I joined a gym
five years ago at the request of my doctor. I weighed about 350
pounds, was taking two types of blood pressure medication and had
Diabetes type II. I am currently on no medication and the diabetes
is gone! I have not even had a headache in the last five years. I am
now a normal weight and have dropped significant body fat in the
last five years (from approx 60% to 12-15%). I not only became
addicted to the exercise but I am now teaching BODYPUMP™ (my
favorite) RPM™, and BODYFLOW™.
When I first started taking BODYPUMP™, I could barely make it
through a class. I now challenge everyone else and take all the
hardest options for myself. I truly believe in the LES MILLS™
formula and tell everyone who will listen how wonderful they are -
what a wonderful way to work out - it's a party for me each day I
walk into the gym.
Thank you for giving me my life back!! I never imagined this fitness
level for myself - EVER!”
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