A Fun Workout: Joys of BodyPump

IMG_8427Once in awhile Auburn University of Montgomery gives me the opportunity to teach BodyPump.

BodyPump is a barbell strength training class that tones, sculpt and strengths. It was developed by Les Mills Company to provide a challenging 60 minute group exercise class with a focus on low weight/high rep style referred to as the Rep Effect. It’s incredibly fun because the participants can dictate how much weight the can use, and you can begin to cultivate it to your own self. For example if you’re looking to trim and tone quickly you can do one week of straight sets without altering the weight, and then the next week do every other set with heavy weight and then to a rapid deload to bodyweight. You can really strategize this style of workout to make quick “gainz” or to trim. Whichever juice is in the shaker.

The workout I created today was meant to have the arms fall off the body by the end of the class. It would’ve gotten killer results if it wasn’t the day before the 4th of July. But most classes are slow today. Any way went with 4 sets of the following:

  • Clean to Split Jerks- 40 seconds on/ 20 sec rest.
  • Followed by a squat deload- 40 sec weighted/ 20 sec bodyweight pulse/ 40 sec rest

Legs were rather shot at this point actually, which was a great feeling but will regret it tomorrow when I’m hauling ass up a hill for a 8.2 mile race I kind of regret signing up for. Worse things can happen in this life though…

Arm pump series of doom:

  • Bench press 30 sec/ Skull crusher 30 sec/ rest 30 sec.

Then did a little deload dumbbell action with this disaster, seriously y’all my arms

  • 1 arm bent over rows (Right arm first) 40 seconds with 20 second high pulse. Flip to the left rinse and repeat 3 times.
  • Use step for inline plank shoulder touches for 30 seconds. Rest 15 seconds, rinse and repeat 3 times.
  • Dumbbell chest press 30 sec then low pulse for 15 seconds. 30 second rest before repeating 3 times.
  • Do it all over again 3 times.

Finished up with some Romanian Deadlifts 40 seconds/ 20 rest for 4 sets. And did a core cool down.

Why make a post about this? Well one thing I love about running is the solidarity to be alone with my thoughts. I love teaching BodyPump too but don’t do it too often because I’m usually subbing for someone over at Auburn. But today I took over a class that is usually Yoga and they were kind enough to switch it over to a weighted class instead. No one qualified could sub for yoga so I got brought up to the major leagues. Except the ladies who showed up for yoga were wearing flip flops so they couldn’t participate. I had to do this class alone. But I found tremendous tranquility gritting my teeth and heaving that weight above my head. A strength I haven’t felt in a really long time. I loved it, and again with my boyfriend’s deployment I feel very lonely and its reminding me of those months without George. But today, I felt powerful, enchanted, and resilient. And I’m glad I got to do this one on my own and focus on myself.



About J.

Fitness professional, fitness & nutrition writer, widowed at 28. Writing about getting through grief through self-care, physical activity, and the ​constant feeling of being uncomfortable.
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1 Response to A Fun Workout: Joys of BodyPump

  1. 53old says:

    Have a good run tomorrow.

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