Body Pump Class Format and Sequence
Have done about 10 classes of Body Pump. I am still new and from the first time in Body Pump till now, I got the hang of setting the optimal weight structure in the bar. Usually I will start with 2 pieces of the 2.5 kg weight a side. 5kg each side in total 10kg.
Remember that each song played during the Body Pump class is for each muscle group – and will have at least 50 repetitive movements, or more. So do not compare with weight lifting or body building.
I add on another 2.5 kg each side when it is the song for chest or bench press. Bench press done in the Body Pump class is lying on the Reebok Step platform. Place a soft pilates mat over it for support.
And continue the next song with the same weight.
Then gradually go down to just 2.5 kg each side for biceps. In the first few days, I did 5 kg. But think of it again, perhaps I did it wrongly. Too much weight and an incorrect form is performed! Lactic acid burning, and classmates still pumping and you would feel you want to go an extra mile and complete the song, but alas, jerking and holding the bar incorrectly.
Route map – Body Pump Format with weight used
Track 1: Warm up: getting warmed up, making sure you have the proper form and performing a combined version of all the main exercises for all muscle groups. (5 kg each side)
Track 2: Legs: targeting the largest leg muscles through squats. (5 kg each side, not too much else will hurt my knees)
Track 3: Chest: laying on the bench and press the barbell up and down at chess level. (add another 2.5 kg so 7.5 kg each side)
Track 4: Back: return to a standing position and exercising your back through a series of lifts and dead rows. (still on 7.5 kg)
Track 5: Triceps: back on the bench and lowering the barbell from chest level to the forehead. Also done while sitting up and using a single plate or with pushups (left out of the 45 minute classes). (back down to 5 kg on the bar, while single plate will be using 2.5 kg)
Track 6: Biceps: standing up and using lifts and curls (left out of the 45 minute classes). (previously used 5 kg; now on 2.5 kg to make sure I hit the muscles fully)
Track 7: Legs: targeting leg muscles through lunges. (same 2.5 kg on the bar, so sometimes will use this or others just lunge without a bar. I find that holding the bar on the top of the shoulders is good for balance!)
Track 8: Shoulders: using the barbell or single plate weights to train the entire shoulder muscle area. (should add to 5 kg, but the last two times, just kept them at 2.5 kg continuing from the previous track)
Track 9: Abdominals: using sit ups and leg raises you work the entire body core. (I love this maybe cos of my Pilates)
Track 10: Cool down: stretching to reduce the risk of injury and muscle soreness.
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