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)