What is Body Pump?
Body Pump is a 60 minute pre-choreographed Club Light Weight Pump Set">barbell-based exercise class set to music. It is created and distributed by Les Mills International, which is based in New Zealand. Other Les Mills workouts include Body Step,Â Body Flow, Body Combat, Body Jam, Body Attack, Body Vive, Body Ballance, RPM, Sh'Bam, and CX30. Body Pump has been in existence sinceÂ 1991.Â It was created in Auckland, New Zealand by Phillip Mills.
Body Pump classes are performed to music and use a barbell, freeweights, and an exercise step or "bench". Each participantÂ chooses his or her weights based on the exercise, which is cued by the instructor before each track. Major muslceÂ groups are worked via a series of exercises including squats, presses,Â dead lifts, dead rows, bicept curls, lunges, and push ups. The participant will receive a full body workout by the end of class, having exercised every major muscle group.Â The focus is toward muscle endurance, requiring many repetitions of each exercise. The class always ends with an abdominal exercise, followed by a cooldown and stretching.
Body Pump classes follow a set format:
Track 1: Warm-up
Track 2: Legs (Squats)
Track 3: ChestÂ
Track 4: Back, glutes, hamstrings
Track 5: Arms (Triceps)
Track 6: Arms (Biceps)
Track 7: Legs (Lunges)
Track 8: Arms (Shoulders)
Track 9: Abdominals
Track 10: Cooldown/stretch
Choreography and Launches
New Body Pump releases, consisting of new music and choreography, are released to health clubs and instructors on a quarterly basis. Instructors memorize the pre-choreographed exercise class via DVD, audio CD, and choreography notes. Health clubs are encouraged to throw a quarterly "launch party" when new choreography is released, to use this as an opportunity to create excitement about the classes.Â
Body Pump instructors are certified in the program by attending an Instructor Certification Module,Â which take place periodically around the world throughout the year. At certification modules, instructors are taught proper form and technique, as well as motivational tips and Les Mills culture. Body Pump Instructors are paid by the health club or gym that they work for.Â Health clubs that offer Body Pump classes are required to pay a fee to Les Mills International to become a registered host.Â
Working out in a group can provide support, accountability, and structure. The certified instructors are trained to provide enouragement and motivation, while aiding their participants in proper form and technique.Â Body Pump has been quoted as being "the world's fastest way to get inÂ shape."Â