Site Declaration


THE VERY FIRST EVER PPCA FREE BODYPUMP BLOGGER


CLASS STRUCTURE

WARM-UP - SQUATS - CHEST - BACK AND HAMSTRINGS - TRICEPS - BICEPS - LUNGES - SHOULDERS - ABS - COOL DOWN

29 November 2017

BODYPUMP® 102





















01 Used to have it all - Susan Tea
02 Find me (Radio Edit) -Last Chance Saloon
03 Sweet Lovin' - Four Seasons Of Happiness
04 Blame - Don’t Get Sued
05 Something in the Water - Drum
06 All the way up(Remix)-Cool Torque
07 Lost & Found - Morrison Cloud
08 Feel it -Morrison Cloud
09 Starboy - Svelte Melt
10 Capsize - Noise Blossom
10 All we know -Oscillation

BODYPUMP 102 is in the house! This one is going to shock and delight you with each track. The music is completely fresh – just listen to those sounds in Tracks 2, 3, and 6! Can you believe it? As usual, we use a light weight with high reps to create muscle tension and metabolic stress – a whole lot of plate movements that will isolate and INTEGRATE the body and its muscles. OOOh and the moves we’ve got to accompany the sounds… you’re in for a real doozy. Wide Squats for the whole track – your butt will thank you later. The Kickbacks in the Triceps track will definitely take you down, even though the music is so uplifting. AND A NEW MOVE IN THE BICEPS TRACK! Can you believe it? Single-Arm Bicep Curls. Yes, it works; yes, it’s amazing; and yes, you will feel like a total gangster doing it. And he told us he would be back – the Arnold Press in the Shoulders track is going to make you question your very existence up until this class. Hey, a quick question… can anyone count the pulses in the Lunges track? Let me know. Glen © 2017 Les Mills International (Educational Usage Only) Choreographed by: Glen Ostergaard Presented:Glen Ostergaard, Ben Main, Reagan Kang(Malaysia), Khiran Huston, Marcus Benson-Day(UK), Romain Prevedello(France)

© 2017 Les Mills International (Educational Usage Only)

BODYPUMP® 103





















01 Places - Purple Glory
02 Here Comes The Sun (Tom Staar Radio Edit) - Purple Glory
03 Believer - Budapest Priest
04 I Need You (Extended Club Mix) - SYNDROME
05 Come Get It Bae Big Tuna
06 Let Me Love You - Miss Demeanor
07 ILYSM - Sugarpine
08 Paris (LOUDPVCK Remix) -The Echo Bone
09 I Love You -Rumi Smile
10 1 Night - RawTones

This is the mother of all releases simply put. Smooth start drops us into one of the toughest Squat tracks ever, you will get deep… and you’ll love it. But if you don’t, theres a bonus squat track for you too! Equally as hard, but different sound :) The musical journey is a huge highlight - theres a bit of something for everyone and the chore follows the same path. Innovations in Chest with the Press Pullover, the 6 with more single arm options, or stick with the bar and hammer yourself properly, the 7… burn baby burn! Wider Plate squats…. ouch. The 9 feels completely different again, but is such a highlight, and we’ll go down together, right? Then just because this all wasn’t enough, the BODYPUMP 45 tracks are there at the end of the video, just because you deserve them ;) Enjoy, Glen

© 2017 Les Mills International (Educational Usage Only)

28 November 2017

BODYPUMP® 104


























01.More Than You Know - Change Black




 02.Black Rose -Smitten Kitten




03.Young And Menace -The Cutt Off's




04.Ain’t Giving Up (WiDE AWAKE Remix) - lDA Talk




05.Touch - Bad Back




06.Back Again - Native Lizzard




07.Rise And Shine - Rpyal Can't Eat




08.Into Dust - Five in the System




09.No Vacancy - Darker Past




10.Quit - Jewlled Gecko




BT08.Just Hold On (DVBBS Remix) -Hit Back



ALT09.No Vacancy - Push It Good

This is the mother of all releases simply put. Smooth start drops us into one of the toughest Squat tracks ever, you will get deep… and you’ll love it. But if you don’t, theres a bonus squat track for you too! Equally as hard, but different sound :) The musical journey is a huge highlight - theres a bit of something for everyone and the chore follows the same path. Innovations in Chest with the Press Pullover, the 6 with more single arm options, or stick with the bar and hammer yourself properly, the 7… burn baby burn! Wider Plate squats…. ouch. The 9 feels completely different again, but is such a highlight, and we’ll go down together, right? Then just because this all wasn’t enough, the BODYPUMP 45 tracks are there at the end of the video, just because you deserve them ;) Enjoy, Glen

© 2017 Les Mills International (Educational Usage Only) 

BODYPUMP® 101

01. Run Wild - Secret Services
02. Go! (Vincent Price Remix) - Rain Parade
03. Spoken Word - Full Of Cool Aid 3
04 .LRAD -Get What You Want
05. Friday - Marshall's Artist
06. Jungle Youth - Style Famine
07. Ocho Cinco - Mega Apple
08. Feel Your Love -The Best Of
09. Closer - White Noise
10. Love On The Brain - What Alice Forgot




BODYPUMP 101 is a ‘back to basics’ release – simple strong moves with driving music that will tone and shape all the muscles of the body while burning calories! A generation jump in music sees us pumping to huge acts on the EDM scene – balanced with cool Modern Rock and Pop for contrast. The Pulses are back in Squats, Chest, Triceps, Biceps and Lunges tracks to amp up the muscular tension and push key metabolic drivers – giving us that lean, muscular look. You know you want it! Short rests in the Chest and Back tracks drive up the intensity levels. It felt like my first Back track ever… just wait! Backward-Stepping Lunges are a key innovation – giving us functional strength benefits and making us feel amazing. Standing Side Rotator Raise With 2x Pec Dec in the Shoulders track delivers shoulder strength and stability, colliding dramatically with the drop in the music! I hope you enjoy it! Glen

© 2017 Les Mills International (Educational Usage Only) 

14 December 2016

BODYPUMP® 100 JANUARY 2017


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01 This Is What You Came For – Renee In Red
02. Kraken –Junk Yard Tea Party
03. Bad Man - Extension 735
04. Creation –The Flax Seeds
05. Me Too – My Other Job
06. Who’s With Me –Rhudebarb 
07. No Money – Scottish Scissor
08. NRG – Quiet Karen
09. Wherever I Go – One Of Three 
10. Just Like Fire –Pencil Pie Pencil Eye

Bonus 02. Feel Your Love (DBSTF Remix) – One Year Of Jack
Bonus 04. Turn Up – Simon Didn't Say
Bonus 07. Bailar – Me Before You 
Bonus 08. Tic Tic Tic – Me Before You

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Welcome to BODYPUMP 100! What an epic landmark, and have we got an epic release to accompany it! As for big-music songs, we get started with This Is What You Came For, the Squats track drops in with Kraken, a huge epic feel with Creation in a powerful, uplifting Back track – the pinnacle song, Pop double for the Tri/Bi combo, huge NRG with the Shoulders track and the icon of BODYPUMP music seals the deal in the Cooldown. What more could you ask for? How about 4 bonus tracks?! And that's not all - let’s get into the workout… Pulses in the Squats track amp up intensity, creating tension overload; a close grip in the Chest track provides a new training stimulus; Wide Triple Rows target the upper back – a welcome return; also, the Press/Pull-over is back. There’s great contrast between fast and slow tension moves in the Biceps track. The slow Clean is refreshing and unexpected in the Shoulders track – spend some time getting the timing correct here, gang. I know you're going to love this! Mr Glen


© 2016 Les Mills International (Educational Usage Only)

PRESENTED BY: Glen Ostergaard, Frank Toress, Lula Nunez Olivera, Ranime Habbal, Emma Vandenbergh, Jad Abi Ghosn, Regan Kang, Meech Aspden, Douglas Pereira, Blair Bennet, Maria Hohmann, Angelica Maria Bravo Ibarra, Ridrigo Ampuero, Rafael Levi Hernandez Duran, Daniela Gajabdo Baez, Will Pritchard, Luna Lu, Faith Anna Stern, Alex Wang, Rania Boucher, Nicholas Lambrias, Iman Metwally, Aristos Christodoulou, Adam Gripenblom, Jan Roggeveen, Michael Steenhouwer, Karin Zandstra, Inbal Amran, Anass El Bouhali, Tal Aharon, Karima El Mehdaoui, Ben Main, Charlotte Goodall, Rene Vogel, Bettina Keller, Klavdija Likar, Luisa Cerca, Eduard Zalzar, Anna Domingos, Marcus Benson Day, Oscar Piero, Dave Kyle, Daniela Silberstein.

15 October 2016

BODYPUMP® 99 PPCA FREE

01. Mad World (Radio Edit) - Morning Sweaters
02. Power Glove -The Shallow Fire
03. In The Dark - Like The Rest
04. Winterburn - We Are The Change
05. Something In The Way You Move -Super Era
06. Emperor's New Clothes -Nuclear Basement Kids
07. Won't Stop Rocking - Stranger Professional
08. Old Skool - American Teenager
09. Work - Crawling Sun
10. Torches - Lord Of Bones

ALT 3 - She'll Tear Your World Apart - Reposado

BODYPUMP 99 – almost there, guys! The key themes in this round are: As usual, light weights and high reps to tone and shape the muscles and help us burn calories. Pushing some tracks to the point of fatigue means greater muscular recruitment, increasing hypertrophy – so we are working to tone, shape and strengthen super quickly. BODYPUMP creates high metabolic fatigue, which increases calorie burn and muscle growth. This release specifically features some old-school music to celebrate the past 25 years, eg in the Chest track, and also in the Shoulders track - aptly named Old Skool. But it’s a good mix of stomping House music and Modern Rock and Pop. We’ve got a great emotive feel in the Warmup, heavy and driving in the Squat Track. Then we get rocky and grounded in the Chest Track – no rest for 6 minutes – moving to uplifting in the 8x Clean & Press in Track 4, soulful in the Tricep Track, and on to a Pop-rocky Bicep Track. From there, we’re lifting into Lunges with 16x Pulse Squats to hammer the legs. The Shoulder Track has us kneeling on the floor for an Old Skool vibe and workout. Then it’s a cool sound for the Core track, and an oldie for our Cooldown. Mr Glen

08 June 2016

BODYPUMP® 98 PPCA FREE

01. Strong Ones - Above The Ground
02. Techno (Extended Mix) - Crimson Boulevard
03. Focus -Sunset Circle
04. Chased (Radio Edit) - All Fired Up
05. Two Minds - Dark Side
06. Victorious -Rebel Bloom
07. Memories - Lunar Paradise
08. Redliner (Studio-X Trap Remix) - Ten Feet Tall
09 .My House - Bad Boys Blues
10. Bird Set Free - Take Back Winter


Hi guys, and welcome to BODYPUMP 98. We’ve got some great music for this one – starting with the Warm Up. I believe that a strong Track 1 sets the scene for the workout ahead. In the Squats track, there’s 3 stances – not anything different here, but just get in the zone and feel the music pumping through you. In the Chest track, we’re working from the base up. This makes for a harder workout with a mix of barbell work and Pushups to accompany this funky song. The Back track is tough with 8 Cleans. Use the option to teach 4x Clean & Press and 4x Dead Rows if you need to! Then finish up with some Power Presses and you’ll be OK. The Triceps track has the best song in this release in my opinion! This one is a mix of Extensions and Presses on the bench and Tricep seated and overhead work. Enjoy! The Biceps track has the perfect song for BODYPUMP, where we have lots of isometric holds to pump up the jam. The Lunges track showcases a new combo of 4 Bottom Half Pulses then 2 Singles. It’s a goodie. There are short intense blocks of work – 3 efforts. The Shoulders track is probably the hardest ever – where we shape and tone with Side Raise/Mac Raise combos, condition the shoulders with barbell Overhead Presses and Pushups. Two big sets to really challenge your class. It’s gonna rock you! In the Core track there’s a new move using the bench, to increase our strength even more. Check it out! Mr Glen

© 2016 Les Mills International (Educational Usage Only)