Body Pump 99 Launched at PC
It’s about that time of the semester again, when your workout routine begins to lull. You put your visits to the gym on hold to study for midterms and can’t quite find the motivation you had earlier on in the semester to hit the gym. With Bodypump you can get a full-body workout, burn up to 600 calories and the best part is you’re done in just under an hour!
For those that are long time pumpers or those that are new to the program, here’s everything you need to now about the new release:
SQUATS
The Song: Power Glove- Knife Party
The Track: This track starts off HARD!!! But after the first set of combos the rest of the track is smooth sailing, don’t let the first 16 single squats psych you out for the rest of the track.
The Tips: Try a heavier weight than usual for your squats. Your quads are your body’s strongest muscles, don’t be afraid to push them a little further. Your performance in this first working song sets the mood for the rest of your workout!
CHEST
The Song: In The Dark- 3 Doors Down
The Track: This is by far the toughest chest track I’ve ever done! I always feel like the chest tracks in Bodypump never actually work my chest but rather they only work the muscles in my arms. Not working my chest is definitely no longer a concern after bench pressing straight through this new 4-minute chest track. Yes, straight, there are no moments of breaks to put down the bar. You’ll definitely be able to feel the burn after this track!
The Tips: Go lighter on your typical chest weight, if you’re new to Bodypump stick with your warmup weight
BACK
The Song: Winterburn- Andrew Rayel & Digital X feat. Sylvia Tosun
The Track: Lots of dead lifts and rows, nothing extremely difficult. It’s a nice break after a tough chest track.
The Tips: Because there aren’t a ton of power presses don’t be afraid to go up from your typical back weight.
TRICEPS/BICEPS
The Songs: Something in the Way You Move- Ellie Goulding/ Emperor’s New Clothes- Panic! At the Disco
The Tracks: Nothing extremely difficult in either track. One thing that may be new for some pumpers is using the bar for reverse curls in the triceps track. The rest is your basic tricep pushups and pulls, and bicep curls and pulses.
The Tips: Pace yourself and don’t push your weight. Your arms are not as strong as your leg muscles.
LUNGES
The Song: Won’t Stop Rocking- R3hab & Headhunterz
The Track: A better name for this track would be “Squats Part 2,” because there were more squats than lunges in this track. Be prepared to start and end the track with squats as well as switching to squats in between the transition form right to left leg lunges.
The Tips: Usually, lunges scare me and I opt not to use the bar and use free-weights instead. Because half of the track is squats, using the bar shouldn’t be an added challenge.
SHOULDERS
The Song: Old Skool- Armin van Buuren
The Track: There are lots of awkward rests throughout the track that make the power presses extremely manageable. This is by far the easiest shoulder track I’ve ever done.
The Tips: If you find this track on the easier side, like I did, use the rest periods to bump up your weight!
ABS
The Song: Work- Rihanna feat. Drake
The Track: There are only two moves pulses and reverse crunches!
The Tips: This is the last track of the class, so don’t give up! You’re almost there, push yourself!
Bodypump is offered through the Concannon Fitness Center here at PC on
Mondays @ 12pm & 5pm, Wednesdays @4:45 pm, and Thursdays @6:00pm