Body Pump Breakthrough

By Lynda Espada
Director of Sport and Fitness, DCJCC

Les Mills Body Pump

photo credit: Les Mills Body Pump

In the 20+ years I’ve been a group exercise instructor, I have taught some form of just about every type of group exercise. Two years ago, I was given the opportunity to certify for Les Mills Body Pump.

Did I really want to get another certification?

I have seven certifications already, but I was getting bored teaching the same Hi-Low and Step classes every week. Maybe, it was time for something new and challenging? I accepted their invitation.

I attended the three-day certification training, and the first day of training was tougher than any other certification I had ever done. Many times throughout the day I kept asking myself, did I really want to do this? But I somehow finished the days of training, plus all the other requirements, and got my certification.

And… I have since loved every freakin’ moment of teaching Body Pump.

What do I love about Body Pump?

  1. It WILL change the way your body looks because it works all major muscle groups to fatigue. You will “feel the burn” in every muscle group if you perform the reps, moves, and form correctly. (And I’m a stickler for form in my classes!)
  2. There will ALWAYS be a challenge awaiting you! It keeps your muscles/body guessing (i.e. the overload principle) so your muscles have to work harder, thus becoming stronger and more toned. You can always go up in weight (without sacrificing form!) or perform the movements at the correct pace. Body Pump is designed to move through different speeds to work the muscles differently, thus producing faster changes in the body than otherwise could be accomplished with some other weight training programs.
  3. It is a fun, upbeat, and motivating atmosphere! I try to keep my class motivated and challenged throughout the 55 minute class and keep them coming back and looking forward to the next class – and most of them do!
  4. It challenges your mind AND your body. As you perform the moves correctly and with the right form, you get to make your MIND decide how your MUSCLES move. The body likes to cheat. Yep, the body WANTS to cheat, so the mind has to take over and decide that, no, the muscles will slow down and perform the proper speed with the proper form. But of course, no cheating in my class!
  5. It gets you out of an exercise rut, my friends!  Every quarter, we change routines and music so your mind and muscles get challenged a bit differently each time.
  6. It is the best way (I have found) to work every muscle group without boredom and without having to have a lifting partner. It is a muscular strength AND endurance class, so remember, it will work the entire body, it does have a slight cardio component in some tracks (depending on how fast the movements are). You WILL burn an average of 450-650 calories per class (ALL dependent on body size, weight lifted, body weight, fitness level, correct form – and of course, your effort).

So maybe today or next week, if you are looking for something new and challenging like I was, consider a Body Pump class.

You’ll thank me… after that initial soreness goes away.

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