Can anyone guess how I started my Saturday morning??
With my favorite group fitness class, of course. You guessed it – Body Pump!! New workout clothes always motivate me to go to the gym! I picked up this skort at Marshall’s this week.
My gym has workout posters from Les Mills (creator of BodyPump and other fitness programs) hanging up in the studios. When I’m trying to not think about how many lunges I have left, I look up at the posters for a little inspiration. I spent the majority of the lunge track today thinking about what this phrase “The Rep Effect” on one of the posters meant. Les Mills included this explanation on their website:
THE SCIENCE OF BODYPUMP™
This program is based on THE REP EFFECT, a proven formula that exhausts muscles using light weights, while performing high repetitions – this is the secret to developing lean, athletic muscle. (Source)
Body Pump is different than regular lifting, since it targets all the muscle groups in one session. If you’re looking to really build up muscle in a certain area, you probably want to focus on one muscle group at a time (chest day, leg day, etc.) On the other hand, if you’re looking to add in strength training to balance out running or another high-intensity exercise, BodyPump is what you’re looking for!
BodyPump feels like a cardio workout at times, since you are completing so many repetitions at once, you have to stay lighter on the weight. For example, you’ll see that my shoulder weight below is 12.5 lbs. (on each side of my bar). If I were only completing 8-12 reps of a shoulder exercise, I would be able to use a much heavier weight.
Today the instructor took the class through the most recent Les Mills release, #90. For those of you that take BodyPump classes or may be interested, here are the songs from class today and the weight I used to work that muscle group. The songs in each current release can be found on the Les Mills website.
1. Warm-up (12.5lbs*) – You Make Me, by Avicii
2. Squats (22.5lbs) – What Now, by Rihanna
3. Chest (17.5lbs) – Conquistador, by Thirty Seconds To Mars
4. Back (17.5lbs) – Promises, by Nero
5. Triceps (12.5lbs) – Walk of Shame, by Pink
6. Biceps (12.5lbs) – Miss Jackson Panic! by At The Disco feat. Lolo
7. Lunges (15lbs) – Stay the Night, by Zedd feat. Hayley Williams
8. Shoulders (12.5lbs) – Thumbs Up (For Rock ‘n’ Roll) by Kill the Noise and Feed Me (This is really the name of a group?!)
9. Abs: Something I Need, by One Republic (I’ve been playing this song all day!)
10. Cool Down: How You Remind Me, by Nickelback
*Note – the weight listed for each is the amount I put on one side of the bar. For the warm-up track, I placed 12.5 lbs. on each side of the bar, so the total weight I used would be 25 lbs.
Let’s work that core
My workout didn’t stop when I got home! I came up with a 15-minute ab workout that alternates various exercises between each plank. Complete each exercise for 1 minute for a 15 minute workout.
To make this workout easier, complete each exercise for 30 seconds at at time instead of a minute.
To make this workout harder, repeat the workout two times each for a 30 minute workout.
After completing this workout, I switched gears and worked on some paperwork for going back to school next week. With a beautiful view like this, who can complain?!
This past week, I’ve been enjoying the sunshine outside every chance I get. In the mornings, the air is still cool and crisp, reminding me of fall. It’s the only place I want to be lately!
Fresh green juice was also enjoyed on the side. In the mix today: a cucumber, an apple, a whole lotta kale, and a few celery stalks. That’s one way to get in your daily dose of veggies!
I finished off the afternoon with a short run, going just over 3 miles. It was a sweaty Saturday for sure!
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How did you spend your Saturday?? Have a great night!