Bent-over row, wide row, dead row (pulling to hips).
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
Chest press (lying on bench), chest fly, push-ups (on knees or toes).
Crunches (on bench), oblique twists, plank holds, leg lowers, sometimes sit-ups. Bent-over row, wide row, dead row (pulling to hips)
Forward lunges, backward lunges, side lunges, static lunges, sometimes pulses.
Start light, master the form, and the strength will follow. Search YouTube for “BODYPUMP 113” or “BODYPUMP 120”
Bicep curl, wide curl, hammer curl (with plates or bar).
Triceps extension (lying on bench), triceps kickbacks, close-grip press, dips (on bench or floor).
Light or bodyweight. Track 10: Cooldown & Stretch Target: Full body flexibility Duration: ~3-4 minutes Music Style: Calm, slow, ambient
May include hip thrusts, squat jumps (if no barbell), or a final back/hamstring track. Not in all releases.