Forward lunges, backward lunges, side lunges, static lunges, sometimes pulses.
Chest press (lying on bench), chest fly, push-ups (on knees or toes).
Static stretches for quads, hamstrings, chest, back, triceps, glutes.
Want to prepare? Search YouTube for “BODYPUMP 113” or “BODYPUMP 120” (recent releases) to see the tracks in action. les mills bodypump tracks
Triceps extension (lying on bench), triceps kickbacks, close-grip press, dips (on bench or floor).
Crunches (on bench), oblique twists, plank holds, leg lowers, sometimes sit-ups.
Bicep curl, wide curl, hammer curl (with plates or bar). Forward lunges, backward lunges, side lunges, static lunges,
Overhead press, upright row, lateral raise (with plates), front raise, arnie press.
Wide squat, narrow squat, pulse squats, sometimes calf raises at the end.
Start light, master the form, and the strength will follow. Want to prepare
May include hip thrusts, squat jumps (if no barbell), or a final back/hamstring track. Not in all releases.
Light or bodyweight. Track 10: Cooldown & Stretch Target: Full body flexibility Duration: ~3-4 minutes Music Style: Calm, slow, ambient