Les Mills Bodypump Tracks -

Want to prepare? Search YouTube for “BODYPUMP 113” or “BODYPUMP 120” (recent releases) to see the tracks in action.

Triceps extension (lying on bench), triceps kickbacks, close-grip press, dips (on bench or floor).

Bent-over row, wide row, dead row (pulling to hips). les mills bodypump tracks

Static stretches for quads, hamstrings, chest, back, triceps, glutes.

Wide squat, narrow squat, pulse squats, sometimes calf raises at the end. Want to prepare

Forward lunges, backward lunges, side lunges, static lunges, sometimes pulses.

Bicep curl, wide curl, hammer curl (with plates or bar). Bent-over row, wide row, dead row (pulling to hips)

Overhead press, upright row, lateral raise (with plates), front raise, arnie press.

Start light, master the form, and the strength will follow.

Chest press (lying on bench), chest fly, push-ups (on knees or toes).

May include hip thrusts, squat jumps (if no barbell), or a final back/hamstring track. Not in all releases.