Body pump routine
No machines, gym membership, or equipment required. Use a bed or chair to elevate your hands and feet, and a towel for the biceps hold if you didn’t pack a resistance band. Here you can feel like a music star after learning a dance routine in an easy-to-follow, add-on choreography format. Isolate muscles for maximum focus and performance.
Directionsĭo these five moves in order without stopping, and rest for 60 seconds after completing the last rep of the last exercise. The circuit starts with an explosive press-up to fire up your fast-twitch muscle fibres, followed by three more pressing moves that target your chest, shoulders and triceps, then ends with a biceps isolation hold. Don’t worry if your muscles start to burn or feel like they are going to burst - that’s what you want to make them look huge. The men burned a little more calories (315) compared to the women (214). Subjects burned, on average, 265 calories during the workout. Using this program any longer will most likely result in overtraining. How many calories do you burn during a typical Body Pump class A study published in the Journal of Strength and Conditioning Research looked at the calorie-burning effects of a 50-minute Body Pump workout.
#Body pump routine full#
The aim of this five-move, high-rep circuit is to flood your major upper-body muscles with blood so you can showcase your body at its peak. Looking to get the whole body moving Here youll find workouts ranging from 15-30mins of G. Each body part is to be given a full week's rest, as these workouts focus on gut wrenching intensity This program is only to be followed for a span of 3-4 weeks. Just do this speedy pump-up workout before you leave your hotel room or apartment, then head out to the beach or pool and watch heads turn. Sadly it doesn’t last forever, but you can harness its power on holiday this summer, even when you don’t have access to a gym. You look your best at the end of a workout when your muscles are filled with blood, making your frame look bigger, stronger and harder – that’s the famed “pump”.