The following post is sponsored by FitFluential LLC on behalf of Les Mills. As always, the opinions reflected below are entirely my own.
Senior year of college, I was a regular at the student gym's "BODY COMBAT" class. This is where I fell in love with martial arts-style classes. It was all about moving to the music, harnessing your inner strength, and kicking butt. That class is still one of my favorites; I loved every minute and have missed it ever since. Turns out, the folks that created the Body Combat classes have a slew of other group fitness programs that are offered at various locations throughout the country. The company, Les Mills, has created 13 global group training programs, which now have millions of participants in over 15,000 gyms in 90 countries.
Their weights class, BODYPUMP®, debuted in New York Sports Clubs across NYC this week. They moved in with a bang; they are now offering an average of 130 classes every week at 36 NYSC locations... WOW. There's gotta be something that fits into your schedule, right?
Not yet sold on group fitness classes? Learn why they're awesome and how to rock your first group class in this post. Once you've got that settled, head to nysc.com to sign up for BODYPUMP!
What is BODYPUMP? Straight from the Les Mills:
"The original LES MILLS barbell class will sculpt, tone, and strengthen your entire body fast - with THE REP EFFECT - by leading participants in 70-100 repetitions per body part totaling up to 800 repetitions in a single workout. The weight training movements in BODYPUMP give gym-goers a feeling of confidence through hard-core moves like tricep push-ups, clean-and-presses and hang cleans. After all, strong is the new skinny!
BODYPUMP is one of the world's fastest ways to get in shape as it challenges all of your major muscle groups while you squat, press, lift and curl. The cutting-edge BODYPUMP choreography, and chart-topping music is refreshed every three months, so with your choice of weight and highly-trained instructors you can get the group effect and the results you've been working for!
Working out in a group gives you the confidence and support you need to create a highly addictive experience!"
When I was offered the opportunity to sample and review one of these new NYSC BODYPUMP classes, I jumped at the chance! Welcome to NYSC, Body Pump. I've been waiting for you.
Recap: My First Class
After showing up just one minute late to Monday's class and not being able to set up a station, I went to NYSC last night, where we did BODYPUMP release #89. As soon as the previous class (yoga) let out, the BODYPUMP crew flooded in and began to set up their stations in a flurry. I simply observed the equipment they took and followed their lead.
First, everyone sets up their station with a bench, a mat, a barbell, and an assortment of weight plates both for the bar and to hold as free weights. Not knowing what to expect, I took four 5s, two 10s, and two 2.5s, and ended up using a combination of them all at different points. The class was packed, but we each had space for exactly what we needed, so it worked out alright.
There was a BODYPUMP instructor, Jenn, and a trainee, Anna, to lead the class. They each had bright red "Body Pump" shirts on, reflecting their radiating energy that kept us going for the 55-minute workout. BODYPUMP began with the instructor reviewing "set position", so participants knew how to balance and hold the bar to set up for different movements. You can learn the basics for each move by clicking here.
To start, we were led in a warm-up with our lightest weight bar through a series deadlifts, clean-and-presses, and squats to warm the muscles. Once we were warm (quickly), the true PUMP began. Each music track focuses on a different muscle group, so it'd be three-to-four minutes of various squats followed by three-to-four minutes of shoulder work, and so on. So many reps means the muscle really burns by the time the song's over.
And burn, it did! Fortunately, the moves are put into combinations that sync with the music. Not quite the almost-dancing effect of my old Body Combat classes, but had the same effect: I didn't get bored. To keep us from surrendering to the burn, the instructors continually shout out motivational phrases and cheering us on. "You are strong!" And so, we were.
It's now 24 hours later, and man am I sore! It'd been a while since my last serious training, so I was due. This has inspired me to dive in again, and my muscles are already thanking me.
Watch the video below to see what a BODYPUMP workout looks like:
My Overall Assessment:
Likes:
- An all-encompassing full-body workout. No muscle left behind!
- It also definitely got the heart-rate up at certain points; my heart could've mistaken it for a "cardio" workout. Lifting weights faster with the beat does that!
- The class has a fun group mentality, where everyone's feeling it but everyone gets through it together.
- Our energetic instructors helped us out, cheered us on, and coached us along.
- The music was also great and made each rep easier, because I wanted to keep pace.
- The variety of weights made for variation and choice in the workout. We choose the weight, we adjust as needed, and we can get stronger each time.
- The instructors performed the whole routine with us, and they did do a great job of providing visual examples and verbal cues for proper form.
Suggestions:
- I'd like to see the instructors move about the room more, physically helping participants with form. They did well given the space (typical of NYC), instead serving as models (see last "like" above).
- It may be because they snuck an extra track in the middle, but the cool-down track at the end felt short, and even though we did stretch each muscle after its track, I had to really stretch it out on my own after.
On a personal note: 55 minutes is a long time. I've gotten used to doing 30-45 minute workouts, myself (or even shorter), so this was a stretch, but some people prefer the longer strength workouts, so to each his own. The class length facilitates the low-weight, high-rep effect that it was designed for, and it definitely made the muscles burn! I'll be going back, for sure.
This is how I felt during BODYPUMP. :D
I enjoyed last night's BODYPUMP class SO much... that I've already scoured the class schedules for sessions I can attend again (and again). I'm hoping to work BODYPUMP into my weekly routine! I dare myself to...
And I dare YOU to!! You can now find Body Pump classes at New York Sports Club gyms all over the city. Learn more about BODYPUMP at New York Sports Clubs and find a class at a NYSC near you by clicking HERE.
This could be YOU!
BODY PUMP MAKEOVER CONTEST
**GIVEAWAY!**
I'm excited to make over my body with BODYPUMP,
and now you have a chance to win your own BODYPUMP Makeover!
Enter to win a one-month pass to NYSC!
Not a NYSC member, but want to give BODYPUMP a try?
Simply leave a comment below to enter.
One lucky randomly selected winner will win a month-long pass to NYSC (valued at $125) to try out BODYPUMP and all the other other great classes and facilities at NYSC!!!
The Rules: Must be a US resident and local to a NYSC location to be eligible for prize.
Entries are via comment only and entries will be accepted until 11:59pm on Monday, April 14, 2014.
Winner will be announced at www.dareyoutoblog.com in 10 days' time.
Winner is responsible for contacting DareYouToBlog after announcement and claiming prize.
Again, tips for acing your first group exercise class can be found here.
More information on Town Sports International Holdings can be found here.
Learn more about Les Mills and their 13 global group training programs here.
Have you participated in BODYPUMP or other similar classes?
What motivates YOU to work out?
Join the conversation and see similar posts over at www.dareyoutoblog.com !