Wow, seems like the Christmas quarter lasted a bit longer than the previous ones. Either the good people at Les Mills took an extended holiday, or recording the cover version of the music for Australia took a little longer than usual.
Either way Ladies and Gentlemen, the way was well worth it. BodyPump 77 is one of the best releases we have seen in a while. The music is great, the exercises are a bit harder and the new move innovations take BodyPump 77 to a whole new level.
The easiest way to describe it: It’s BodyPump, but turned up to 11!
Let’s get straight into it.
Warmup: Wow, this is easily my new favourite warmup track. Normally, you wouldn’t get that excited about a warmup track, but this one has an awesome beat and really sets the mood. The exercises are the same as we would normally expect to see, with the usual intro of wide lifts and rows. It’s when the chorus hits that the room really livens up. It almost feels like an interval track. We get smooth, controlled moves through the verses and then big explosive movements through the chorus. Turn it up and get set for one massive workout.
Squats: Let the onslaught begin. It’s time to hit the legs with 4 rounds of massive work. The first two rounds start us off with a nice set of two by two’s followed by massive singles and bottom halves. Then, it gets interesting. You’re not even half way. The second half of the track is where the real work comes in. Singles, Bottoms, to the bottom quick with a little stop and plenty more bottom halves to follow up. Sounds reasonable but let me assure you, by the end of the third round you may get a little worried that your legs could actually explode during the fourth round. Just clench your teeth and hang in there. Oh, and it’s all set to Bon Jovi’s - It’s my Life, so you have no choice but to go big :)
Chest: Little change of pace here. We leave the big rock tune of the squat track and hit the club where the DJ will have us falling in love. Ramp up the weight a little bit from usual, draw your belly in and get ready to work. Nice easy start with twos and threes followed by singles and bottom halves through the chorus. Halfway through the chorus, check your feet… you’ll be tapping your toes :) Straight into the second round to do it all again and a nice long third round that starts with some magic moment super slows. Once again, at the end of the third round you’ll be pretty keen on a break and thankfully we get one. It’s only a quick one before, Bada-bing Bada-boom, we’re back to work in the last round to build maximum pressure in the chest.
Back: Uh-oh.. When the master trainers in the workshop tell you that you may want to go a little bit lighter on the weight for the first time doing this track, you know you might be in trouble. We have a new move; it’s called the Power Press. One Clean followed by three (yes, three!) presses from the chin to the roof. Prepare to take your heart rate to new heights. The work begins with a quick warm up round with a nice thumping beat to get the heart rate up. When the work begins in the second round, prepare yourself with a few deadlift, then hold-and-brace and power on to the top for a massive set of Power Presses. Follow that up with never-ending triple rows and you’ll be gasping for air by the end of this round. Now, do it all again two more times and you’ll see why I said that this is BodyPump turned up to 11!
Triceps: After that back workout, we need to hit the bench a little just to be able to breathe. Thankfully, Enrique will get us back into party mode with a little ‘I Like It’. The song is deceptively happy, so you won’t even notice the three huge rounds of extensions, presses and pullover-combos. Now, your shoulders may be a bit wobbly from the previous track, so be sure to pull the elbows right into the body to isolate the triceps and keep the work where it’s supposed to be. After the bench work, we’ll finish this one with a set of overhead extension with a large plate. Oh yes, I like it!
Biceps: Oh yeah, I love this one. The bicep tracks have been a bit hit and miss lately, so I’m real happy that the BodyPump team have taken us back to some good, solid rock for the biceps. The track comes in three rounds, with each round getting longer and harder. Ouch. The start of this track just sets the mood perfectly with slow moves and super intense guitar to get us moving with purpose and intensity. Actually, the whole track is a bit slower than usual to keep building pressure in the muscles. Two tough rounds composed of 2×2’s, bottoms and our power move combo before a quick break and recovery round of bicep rows. Round three is where we turn it up a notch. Stand strong and smash through three combos and a big set of singles.
Lunges: For the first time in a little while we start the lunge track with a quick stretch on the ground. I like the stretches, they give you a good chance to find your posture and get a quick breather. Trust me, you’ll need it. As soon as the beat hits, we’re up for static lunges on the bench. Slow ones, a little quicker and a whole bunch of singles. After that, you’ll get about half a second to drop your plates and go straight into the dynamic backward stepping lunges and some awesome ‘knee it in the guts’ power lunges. The quick transition helps keep the heart rate nice and high. Hit the same quick transition and now do it all again on the other leg. Love it! Just when you thought it was finished, grab your bar for the last round of squats. There’s a beautiful ‘calm-before-the-storm’ moment as we breathe through the super slows before the insane onslaught of singles and bottom halves. If you can still walk at the end of this track, you need to check your weights :)
Shoulders: Scooter in the house! ‘24 hours a day, 12 months a year, It’s all about the sound, You’re about to hear’. You want some intensity in your shoulder track ? Come and get some right here! Scooter’s Ti Sento is the perfect finish for the big muscle groups as we start with pushups and migrate straight into a super long set of one-knee reverse flys. I love how this track keeps going just when you think each set is over. It builds massive pressure in the muscles and pushes you further than you’ve ever thought your shoulders could go. Grab another super-extended set of side raises and rotator presses before heading for the bar to scream a loud Scooter “Yeah” at the end as your arms are about to explode.
Abs: Hmm.. Odd song, but great moves. I think the choreography team that are producing the new Les Mills CX30 core program have been sneaking some moves in here to see how they can punish us the most :) This time around, we get to try out the new side oblique crunch in a combination of slow, quick and pulse moves. Super effective. Just make sure you open up and really lift that top shoulder off the ground. After that we also revisit the walking hover with both hands and legs. To make it even more interesting, we’ll finish this one off with a nice hover combo that is guaranteed to leave you gasping.
Cooldown: Perfect song for a perfect workout. Good, long, slow stretches through all the major muscle groups to bring relief to tired, exhausted muscles. Not much else to say here. By now, you’re too exhausted to care anyway :)
Overall, BodyPump 77 well and truly delivers what it promises. It’s a fantastic high-energy workout with great new music and fantastic new moves. I’ve instructed it a few times now and my classes absolutely love it. Get out there and give it a try straight as soon as you can.