In the world of fitness, we are always looking for the best way to stay in shape without having to leave the house. One of the most recent and effective trends is the Body Pump, an exercise routine that has revolutionized the way we train. In this post, we will explain what Body Pump is, its benefits, what is worked on in these classes and how you can incorporate it into your home gym.
What is Body Pump and What are its Benefits?
Body Pump is a training modality created by Les Mills, a company recognized worldwide for its fitness programs. This type of training combines weight lifting with aerobic exercises , using barbells and dumbbells to work different muscle groups throughout a 60-minute session.
Body Pump Benefits
One of the main advantages of Body Pump is that it is a very complete workout. Not only does it help you improve your muscle strength , but it also increases your cardiovascular endurance . By using light weights and performing a high number of repetitions, this workout is also ideal for burning calories and improving muscle definition .
Body Pump at home
Implementing Body Pump at home is a great way to stay in shape without having to go to the gym. All you need is a barbell, some weight plates , and a pair of adjustable dumbbells . Additionally, you can find a wide variety of Body Pump classes online, both on subscription platforms and as free videos on YouTube.
Bodypump Les Mills
The original Les Mills program is called Bodypump and is designed to be done both in gyms and at home . Classes are led by certified instructors who guide you through each exercise, ensuring you use the correct technique to avoid injury and maximize benefits.
What we work on at Body Pump
Body Pump classes are structured to work all major muscle groups . Each session is divided into several music tracks, each of which focuses on a specific muscle group. Next, we explain which muscles are worked in each part of a Body Pump class.
Body Pump class outline
- Warm-up : A light warm-up is performed to prepare the body for the intense training that follows. Here light weights are used to activate the muscles.
- Squats : In this track, the muscles of the legs are mainly worked, including the quadriceps, hamstrings and glutes.
- Chest : Using a barbell with weight plates, exercises such as the bench press are performed to strengthen the pectoral muscles.
- Back : They target the muscles of the back and biceps through exercises such as barbell rows.
- Triceps : Here triceps extensions and dips are performed to work the back of the arm.
- Biceps : Barbell and dumbbell curls are the main exercises for the biceps.
- Lungs : The legs and glutes are worked again, through lunges or lunges.
- Shoulders : Dumbbells are used to perform exercises such as lateral raises and military press.
- Core : They focus on the abdominal muscles and core, using planks and crunches.
- Cool down : Finally, a series of stretches are performed to help muscle recovery.
Each Body Pump class follows this basic structure , but may vary slightly depending on the instructor and the specific focus of the session. This variety ensures that training is always challenging and never boring.
Body Pump Exercises
For those who want to implement Body Pump in their home gym, it is important to know the different exercises that make up a typical session. Below we explain how you can adapt these exercises using different equipment.
Body Pump with dumbbells
Dumbbells are a great option for Body Pump training at home as they are versatile and easy to use . Here are some exercises you can do with dumbbells:
- Dumbbell Chest Press : Lie on a bench or the floor and perform the dumbbell chest press, making sure to maintain good technique.
- Dumbbell Row : Lean forward with a dumbbell in each hand and perform the row, contracting your back muscles.
- Lateral Raises : Standing, raise the dumbbells to the sides until your arms are parallel to the floor, working your shoulders.
Body Pump with bar
The bar is a key component in the Body Pump, as it allows you to perform a variety of compound exercises that work multiple muscle groups at once. Some barbell exercises include:
- Barbell squats: Place the bar on your shoulders and perform deep squats to work your legs and glutes.
- Barbell military press: Raise the bar above your head to strengthen your shoulders.
- Deadlift: With the bar on the floor, lift it up while keeping your back straight to work your lower back and hamstrings.
Body Pump to lose weight
The Body Pump is very effective for those looking to lose weight . By combining strength training with cardiovascular exercises , you can burn a large number of calories in each session. In addition, increasing muscle mass helps speed up metabolism , which facilitates long-term weight loss.
Body Pump to gain muscle mass
For those who want to gain muscle mass, the Body Pump is also an excellent option. By gradually increasing the weight you lift and maintaining a high intensity in your workouts, you can stimulate muscle growth . Furthermore, by working all muscle groups, you ensure balanced and complete development.
How to start with Body Pump at home
If you are interested in starting Body Pump at home, here are some steps to do it effectively:
Material
Make sure you have the necessary equipment, including a barbell, weight plates, and a pair of dumbbells. If possible, also get an adjustable bench.
Some well-known brands on the market have even released their own range of material for Body Pump training, which you can find on our website, such as the evergypump range from Evergy or the fitness pump set from Bodytone.
Space
Designate an area in your home where you can perform exercises without space restrictions.
Training videos
Search Body Pump class videos online. Les Mills offers a subscription platform where you can access official classes, but there are also many free resources available.
Technique
Pay close attention to technique to avoid injuries. Start with light weights and gradually increase as you become more comfortable with the movements.
Consistency
As with any exercise routine, consistency is key. Try to do at least three Body Pump sessions a week for the best results.
The Body Pump is a great way to stay fit from the comfort of your home. With its numerous benefits, including improved muscle strength, cardiovascular endurance and calorie burning, it is an ideal option for those looking for a complete and effective exercise routine. By following the recommendations and exercises mentioned, you can start enjoying the benefits of Body Pump in your home gym.
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