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THE VERY FIRST EVER PPCA FREE BODYPUMP BLOGGER


CLASS STRUCTURE

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

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) 

BODYPUMP® 97 PPCA FREE

01.Scars - Lindblad Lassie Click
02. .Derp - Seasons Junkee
03. .Generation Day - The Wanted Rain
04. Dark Skies - Butterfly Treat
05. Waiting For LovE = The Slick Tear
06. We Don’t Run The Delicate Mojo
07. How Deep Is Your Love - Underneath Orangeside
08. Bumble Bee - Engine Secure
09. Young & Stupid - Downside Prince
10 .Purple -Mental Processor

Alternate Track 4 Underworld - Alloy Dreams

BODYPUMP 97! What an epic release! This class is on the charts with electric feel, and we filmed in Sweden to add even more intense magic for your viewing and learning pleasure. My musical highlights – check out the Squats, Back, Triceps and Lunges tracks for some killer sounds. In terms of Track Focus and feel – my BIG focus (and hopefully yours) is to bring the music to life and have a great balance of high-level coaching as well as musicality and feel! How can you do this? Simple. Stick to the basics – timing and range. Get that locked down and you’ll be OK. A few tips... The training effect is behind the music, with lots of tension, lots of pulses – including the highlights of the new pulse rhythm in Track 7 – as well as the 8 Clean & Presses (yes, you read that correctly!) in the Back track. Don’t forget to option 4 Cleans and 4 Rows in that track, so everyone is successful. Oh, and one last tip... The Triceps track is the toughest one ever! Ha! And hey, let’s work on creating Performance in BODYPUMP: step inside the music – step inside your Ultimate You – push play and go! Enjoy!

© 2016 Les Mills International (Educational Usage Only)

BODYPUMP® 96 PPCA FREE

01. Five More Hours - Rescue Wold
02. Blow Your Mind - Whale Times
03. Immortals - Along Pointless
04. The Thrill - Jackson Function
05. Hallelujah - Running Late
06. Wobble - Winning Outside
07. Peanut Butter Jelly - Loosing Grapefruit
08 Addicted To A Memory -Straight Ruez
09. Want To Want Me - Jules and Gentz
10. Cooldown - Adore - Ques