BODYPUMP

Hardest Triceps tracks

tiger75 — Mon, 16 Nov 2009 10:11:26 GMT

Here we go

What's your hardest triceps track?

Advanced or Elite LMI?

V_is_for_Violet — Sat, 24 Oct 2009 15:36:53 GMT

Hi - in the newsletter we received from LMSE (USA) there was mention of new modules (Advanced Instructor Modules) coming and that after these modules you may qualify to be an advanced or elite instructor. Does anyone have any more info on this? Apparently it was piloted in San Francisco and Australia.

Prone bar Roll.....who is still doing it?

michelle_0710 — Wed, 18 Nov 2009 21:57:11 GMT

Hey,

Just wondering how many people are doing the Abs tracks with the Prone bar Roll in it? We don't do it at our club just because of the knobs on the plates not rolling smoothly on our wood floors.

Before I moved I taught it at a facility with good plates and no knobs and miss it!

( Even if it is for variety's sake)

les mills nz clothing GOING !!! AHHHHH

becksta — Thu, 19 Nov 2009 21:14:43 GMT

What a shame guys, but I guess you have done the figures.......( WHAT AM I GOING TO DO ) !!!!!!!!!!

I LOVE my les mills logo shirts and now i am going to have to go back to nike ( love LJ but not for teaching class cause i look like everybody else)

service was A1 but i guess i am just going to have to grab a bargain while i can....

Alternative Options - Lunges and Squats

delphene — Thu, 19 Nov 2009 02:01:08 GMT

Hello,

Have recently sustained a calf injury and would like to find out what alternative exercises I can perform during lunge and squat tracks.

I am not yet at the stage where I can lunge and squat comfortably without weights.

Thankyou.

Diet - for maintaining weight

Soundlab — Tue, 17 Nov 2009 21:42:03 GMT

Hi,

I've been doing both Pump and RPM for circa 2-months now. My goals are to improve my overall fitness as well as to tone (and build a little) - and therefore i'm NOT looking to lose weight (I'm a male weighing 11st 10lb's). I've never really looked into my diet particularly - I eat reasonably healthy (although I allow myself the odd treat now and then ! ).

I'm after some advice as to what I should be looking to do with my diet. I'm slightly concerned that for the amount of exercise I'm now doing, I'm not taking in enough food to maintain my current weight. Obviously I want to be eating the right kinds of things, but it's not so easy when in an office all day - and the only quick accessable food is from the snack mahine (which is about 10ft from my desk !).

I've looking to obtain calorie information from the foods I generally eat and may start to keep a food diary for a few weeks so that I can see how much I'm eating.

I'd be grateful for some input.

Thanks in advance.

Pump DVD and Equipment

jkoia — Thu, 01 Mar 2007 05:21:50 GMT

Does any know whether les mills still sell Pump DVD/Video and Equipment (Barbell and Weights) packages??? I know they use to years ago. I'm even interested in just the barbell and weights?? I prefer the weightless barbell like the ones you use in pump. Would be handy, as I live a fair way from anything.

BodyPump Challege

CORTNEYANN — Sat, 14 Nov 2009 02:37:40 GMT

Hey all! I have been teaching Pump for about five years. I was recently asked to be our club's team leader for the program. Since I have been teaching Pump we have only had one or two challenges and they were years ago. I really want to set up a killer challenge for my team for conditioning. Can someone give me some ideas? I need a basic outline for about an hour challenge.

How good is the warm-up from BP 72???

justcallmeryan — Wed, 18 Nov 2009 04:10:22 GMT

I am just blown away by what a good choice they made... The freemasons ROCK... Listening to it right now and can't wait to teach with it.

This is exactly the feel you want at the begnning of your class: happy, energetic, uplifting!

Well done Glen...

Hardest Legs/Squats Track

goliath_2k — Mon, 09 Nov 2009 12:23:02 GMT

I already asked for a hard abs track, because my participants asked me for a hard one.

Now i'm asking for a hard squats track to surprise my participants, specially those that doesn't increase weight but that I see that they finninsh the legs track with ease, and I want to difficult theyr lifes! lol

BodyPump 72

trancendental — Tue, 13 Oct 2009 02:32:00 GMT

For interest and to fuel speculation, here is the Sizzler for the next release:

BODYPUMP® 72 is all about making your class stronger, faster. How? By focusing on Bottom Halves and Partial Range movements, the rest phase is eliminated and the muscles are kept under tension for longer. Look forward to a challenging workout and an overall strength blast where active recovery is your only break! Brace your abs and prepare for more Bottom Halves than you bargained for in the Squats Track.

Kelly Clarkson will motivate you to keep going with her huge hit I Do Not Hook Up. New Zealand’s own Dane Rumble sings Track 3 – Always Be There. Bottom Halves and Slow Bottom Halves will put your chest muscles under tension for a little bit longer than usual. Ouch! The good news is this will give you results faster. The Triceps Track is sweet like Sugar! Again, Bottom Halves are the name of the game.

Challenge yourself and go a bit heavier than normal in the rocky and upbeat Biceps Track. The Bicep Row returns, attacking your guns from a different direction. It’s back to the legs in the intense Track 7. The Lunges stick with the theme of the release – you guessed it – lots of Bottom Halves that will push up your heart and burn calories. The Shoulders Track is a tribute to the legend that is Michael Jackson – make sure you watch the DVD for this one! The range of motion in the Singles has been shortened to ¾ Range. Grit your teeth and hang on!

Ciara and Justin Timberlake will take you through the Abdominals Track with Love Sex Magic. The mix of deep, lower abdominals work and the Walking Hover will chisel your six-pack and at the same time strengthen your core.

Hardest Biceps track

tiger75 — Tue, 10 Nov 2009 14:41:13 GMT

What's your hardest biceps track?

If you're mixing, what's on your playlist this week?

justcallmeryan — Thu, 08 Oct 2009 03:05:05 GMT

Just curious! Always like to see different combinations. I try to keep my playlists around 48 minutes which limits me somewhat.

This week:

Warm-Up: One Step Away (51 perhaps one of the best warm ups ever...)

Squats: Run to You (54)

Chest: Push it (47. Gotta love the pushups in a track called push it)

Back: Riding on the Wings (58)

Tris: Black Fingernails (71)

Bis: Gonna Make You Sweat (56 how many singles??)

Lunges: Breathe (58)

Shoulders: Op Blade (71)

Core: Missing (49)

Cool down: Sober (71)

Hardest Abs Track

navery76 — Wed, 11 Nov 2009 06:42:54 GMT

So we've done the legs and the biceps, why not the Abs? Here are some thoughts

Like the desert missed the rain (original chori where you have to hold the hover seemingly forever, lol!)

Feels so good (36) - Hovers at the start and end

Just a little (44) - one of the best crunch workouts. If you do it right those staggered (3 stage) moves are bloody hard followed by the pulses

Others I like but aren't quite there: Don't cha, One day in your life, Whenever forever.

The 30s and 40s were a great era for the Abs. Not that they're easy now or anything!

You knew it was coming...Halloween PUMP Mix

thefitnessguy — Fri, 23 Oct 2009 10:58:15 GMT

I apologize in advance if this has been brought up before, but since we are about a week out, it's time (for me, anyway) to think of a good Halloween mix for PUMP. Aside from 'Phantom of the Opera' and 'Somebody's Watching Me,' what else have we got?

Initial instructor training question

stephanie1974 — Sun, 15 Nov 2009 14:34:55 GMT

Hello everyone!

I'm attending my initial instructor training in Wisconsin in December! I'm excited and very nervous =0

I understand that I'm going to have my butt kicked for three days learning chorey and form, but I'm wondering if I will be taught proper instructing terminology and how to lead and prepare the participants for the moves & counting and all that...?

Thanks =)

Advice for Scot heading to Australia for work

wallabies10 — Fri, 13 Nov 2009 09:12:39 GMT

Hi All,

Can fellow Aussies out there give me some advice? My workmate is heading to Oz next year to travel and work. Although I am an Aussie, I've never actually worked in the fitness industry back home, therefore I don't know how UK qualifications match up to Aussie ones. My workmate has the following qualifications:- YMCA Exercise to Music, Level 2 Gym Instructor, BodyBalance Instructor, and Level 2 Swimming Teacher.

How do you guys feel her chances of gaining full-time employment are (or any type of employment) in the Fitness Industry over there?

Thanks

Chest press with 10kg plates on bar

turnitup59 — Wed, 11 Nov 2009 14:04:37 GMT

When chest pressing with 10kg plates on the bar I, and other participants, have noticed that our elbows foul on the plates. This means that we either have to drop our shoulders and our elbows go below the bench or press to 3/4 of our range.

We could use 2x 5kg plates but my class is busy and there are not always enough 5kg plates for people to use 4 at once.

Any suggestions?

Why do Cooldowns have to be such downbeat and dreary songs?

SG7982 — Mon, 09 Nov 2009 13:19:53 GMT

One thing I've noticed is how dreary, dull and of a certain 'type' Cooldown songs seem to be in Body Pump.

Now obviously I'm not suggesting that they should be fast moving high tempo songs because those wouldn't work, but as a track that doesn't have to move to a specific beat, there's so much room to be different with it and use well known 'pop' type songs that people can identify with and enjoy.

A good example of a more upbeat song that I thought worked terifficly well was World In Union 95 from Body Combat 36. It's actually uplifting while the ones in Pump are generally depressing.

I teach a few freelance classes as well as Body Pump, which allows me to experiment with music and I find that the cooldown can become the most important part of the class because it's the song that people will be humming in their head when they leave the studio and go home.

Having said all that, the current cool-down song seems to be a step in the right direction, but that's probably only because of a chicken and egg scenario when using a song done by Pink.

Food for high intensive workout?

tiger75 — Tue, 10 Nov 2009 09:28:34 GMT

There may be a thread about it. Anyway, I throw this one cause I want to know what are the recommendations as for food to get most of an intensive BP workout.

Increasing Weights

mde60319 — Fri, 13 Nov 2009 22:13:34 GMT

Before class today, my instructor urged me to up my weights, so I put a little extra on every track. It was hard work! A little too hard during a couple of tracks, but Im glad I did it, and I probably wouldn't have done unless the instructor hadn't suggested it. It's really easy to stay in your comfort zone rather than continuing to challenge yourself in every class, so I was just wondering how often you guys put your weights up? If it's at all relevant, I'm doing 2 BP classes a week, sometimes 3. (Just started Combat too, I can see myelf gettng addicted..)

Thanks

WARNING!!!!!! Body Pump = Ruptured Disc

HellRazoR — Sun, 01 Nov 2009 15:03:14 GMT

Hey remember me, yes BP is still off-beat.

Anyways about 6 months ago I was in a BP class, the instructor (copying the DVD of course) during the back track said if you could lift the bar hozontally in front of you then the bar is too light. I had my usual 40 pounds on the bar and I could lift it straight in front of me, so I upped it to 60 pounds and did the back track with that much weight (since I couldn't lift it horizontally in front of me at 60). After the class I had what I thought was a sore left calf muscle. After a month (still pumping) with a constant calf pain I saw my doctor, he said to lay off of it, it was a muscle strain.

I went to an abs class and during the leg raises I felt a shotting pain through my left leg when I pressed a certain spot on my back. Went to a Chiropractor and he said it was a sore muscle and to do nothing to let it rest. It got MUCH worse during two weeks, the Chiropractor said to see my doctor and that he couldn't help me. My doctor gave me some stronger drugs and said 95% chance it will go away on it's own and said I should see a Physical Therapist. Another month with the drugs not helping, he sent me to a neurosurgeon. I soon had an MRI, it was confirmed I had a ruptured disc L5-S1 (also known as herniated disc). I had two epidural injections of steroids that were supposed to relieve the offending herniation and shrink it to relieve pain. The second one seemed to work and the pain has become much less painful (it doesn't cause excruciating pain after sitting for 30 minutes anymore), in fact I can almost tolerate the pain all day without drugs now. I go back to see him again this week to discuss getting another injection or back surgery.

Anyways the Physical Therapist and the Neurosurgeon said that the back rows are murder on your back and likely caused my injury (yes I told them EVERYTHING I was doing regularly). I'm 31 years old, 6'7" 195lbs, I had done BP and similar classes for 3 years twice a week, ran two marathons, and loved doing cardio; thus I was in great shape, even my chairs are ergonomically approved, my office is suited for my height (too high for most my colleagues) I really have a huge focus on health yet this still happened to me. It's been 5 months now since I've lifted weights (may get back into it slowly now) I'm getting back into normal cardio classes (I was taking aqua classes only for a long time), I haven't run in a LONG time, not from my back I quit way before that since I always found it boring. I bend properly all the time, my job is an Electrical Engineer and is not physically demanding, I can pretty much pinpoint the single BP class where I overloaded my bar during back exercises that caused my disc to rupture and pinch my sciatica nerve.

Thus a WARNING to everyone, talk to your doctor and a physical therapist to discuss your BP workout (especially the back exercises). Hopefully I'll fully recover without surgery, I will slowly try to get back into weight training (I really like BP because I need the music to lead my motions), but there is no way I would ever want to re-injure myself, the pain is intolerable. During the worse of it (about 3 months) I was only sleeping about 3-5 hours a night, I would wake up in severe pain, the drugs did nothing to help, I missed many days of work doing nothing but laying down trying to stretch out my back wishing I was dead so the pain would stop, I didn't even play my beloved DDR game during this time [I hadn't missed more than a week during 8 years]). Like everyone else I thought the whole BP routine was approved by health professionals, but I haven't found a single one who approves of the free-standing forward lean (dead lift).

Should Instructors Change Choreography e.g. remove the rests from the tracks?

AndyMac — Sat, 31 Oct 2009 14:34:59 GMT

I'm a fairly experienced body pumper and have been doing a couple of classes a week for the last 2 or 3 years. Now the gym I go to have some great instructors and I love their classes.

Recently I've been working away from home and I've being going to the gym (same franchise) near to where I work and the instructors there change the routines and remove the rest periods from the tracks e.g. during 'back' track instead of putting the bar down and resting for a few seconds they make you do 7 wide-grip rows. Even at the end of the track they make you do an extra set of 7 rows.

I find this extremely difficult to cope with because the weights I use are such that I'm 100% worked at the end of the track, that is the end of the track which includes the rest periods and has no extra work added at the end. In my new gym I find I can't complete the track using the weights that I'm used to. I could lower my weights... but I don't want to as this would then become more of a cardio class and I'd rather keep my weights heavier and do a proper resistance workout. I have started to add my own rest periods in, but the problem with that is that, with the best will in the world, I often add more rest periods than there should be and in my head I blame the instructor for messing about with the routine. You know when you're so tired you'll use any excuse to take a rest, but with the normal routine I grit my teeth and push through as I know there's a break coming up or the end is just around the corner.

I think the instructors believe they are doing the class a favour by adding more work, but for me they're changing the class from a resistance workout to a pure endurance workout.

Has anyone else experienced this? Should they be doing this? I've seen people in the class struggle so much that their technique starts to suffer; I know mine did. Tell me what you think.

Other instructors doing it wrong in my club?

pumpboy — Mon, 09 Nov 2009 00:43:45 GMT

OK I know the answer to this one but I just want to see what the support is out there.

There has been 1 thing that's bothered me in the past I use to keep quiet and just lead by example in my classes but now there are 3 issues that have been brought to my attention and I think my managers should address it.

1) Changing the choreography

Example - The instructor thinks it's to easy so they just make it 7 rows instead of 2 sets of 3. Or removing breaks saying this is your challenge. We should stick to the choreography 100%, I admit after after 6 weeks or so when it's coming up to the time we mix and match occasionally I've given the option of doing 8 bottom halves instead of 2 sets of 4. But only as an option not bullying them into it, or if I get it wrong (that's never by the way ha ha.)

2) Setting new people up with high weights

I had a lady recently introduce herself as it was her 2nd class, so I started to chat to her making sure she was happy no injuries etc telling her it would be the same as the other day then I noticed I had to keep telling her to use lighter weights. I know new people can't remember what to use but she had said she was told too in the 1st class. So I have come across this several times now to a point where a "regular who's been coming for years" tried to help set a new person up with to higher weighs saying that what **** does. I've used the same weight selection / recommendation for my new males & females for over 4 years now and it's worked 100% fine. (Only 1 or 2 saying it was to much or to light.)

New Female: New Male

1)1kg 1)2.5kg Nice and light only the warmup

2)1kg+2.5 2)5kg+1kg or 5kg+2.5kg As we are told 2 or 3 times warmup

3)2.5kg 3)5kg or 2.5+1kg Now we take a third off

4) New people stay the same Regulars increase by 1kg

5)1kg 5)2.5kg Same as warm up Regulars a little more

6) New people stay the same Regulars decrease by 1kg

7) New people body weight only Regulars same as back or chest

So this is what I have taught from day 1 and mostly experienced when I was a member. There is an old hand out from a magazine stating this as an example and some instructors at 1 of my clubs hand this out. The dvd and our workshops clearly state this kind of weight selection.

3) Lunging with Squat weight

I had a third of my class lately saying on Saturday mornings we use the same weight for lunges as we do in squats questioning my instructions. I just say no it is not right you should not possibly be able to do that and advise them as I said above. This is how we do it on Sunday etc

So I know I'm right in all the above I've been in pump for over 4 years as an instructor and the same as a member. I've never been questioned by the training team apart from my feet were to wide once or twice, I never miss a quarterly, it's the old school instructors that are creating these problems the 2 in my club use to be my instructor so I know these things happen I use to see it with my own eyes. Sorry it went on - love to hear from you

Songs

determin-nation — Sat, 14 Nov 2009 01:23:58 GMT

The website won't let me suggest a song; can someone suggest obbsessed by Mariah Carey?