BODYPUMP™ is a barbell workout for anyone looking to get lean, toned and fit – fast.
Using light to moderate weights with lots of repetition, BODYPUMP gives you a total body workout. It will burn up to 540 calories*. Instructors will coach you through the scientifically proven moves and techniques pumping out encouragement, motivation and great music – helping you achieve much more than on your own! You’ll leave the workout feeling challenged and motivated, ready to come back for more. BODYPUMP is available as either a 55, 45 or 30-minute workout.
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BODYPUMP™ is the ideal workout for anyone looking to get lean, toned and fit – fast.
Using light to moderate weights with lots of repetition, BODYPUMP gives you a total body workout. Instructors will coach you through the scientifically-backed moves and techniques pumping out encouragement, motiv...
BODYPUMP TUTORIAL: BEGINNER
Duration: 25 min
Equipment: barbell, weight plates, bench.
Presenter team: Glen Ostergaard
1. WARMUP
Les Mills recording of Run Wild
Originally recorded by Hardwell feat. Jake Reese.
MOVES: Deadlift, Upright Row, Deadrow, Triple Wide Deadrow, Clean & Press,...
BODYPUMP TUTORIAL: INTERMEDIATE
Duration: 30 min
Equipment: barbell, weight plates, bench.
Presenter team: Glen Ostergaard
1. WARMUP
Les Mills recording of Used To Have It All
Originally recorded by Fais & Afrojack.
.
2. SQUATS
Les Mills recording of Find Me
Originally recorded b...
BODYPUMP REMIX 05 Pump Classics
Duration: 60 minutes
Equipment: barbell, weight plates, bench.
Selected by: Glen Ostergaard
1. WARMUP
Not Alone performed by Always Knews made famous by Dane Rumble feat. Jupiter Project
MOVES: Deadlift, Upright Row, Squat, Lunge, Clean & Press, Overhead Pr...
BODYPUMP REMIX 04 Rhythm & Bass
Duration: 60 minutes
Equipment: barbell, weight plates, bench.
Selected by: Glen Ostergaard
1. WARMUP
Mad World performed by Morning Sweaters made famous by Hardwell feat. Jake Reese
MOVES: Deadlift, Upright Row, Clean & Press, Power Press, Squat, Lunge
2....
BODYPUMP REMIX 03 Pump Heroes
Duration: 58 minutes
Equipment: barbell, weight plates, bench.
Selected by: Glen Ostergaard
1. WARMUP
Heroes (We Could Be) performed by The Focusing Complex made famous by Alesso feat. Tove Lo
MOVES: Deadlift, Deadrow, Upright Row, Squat, Lunge, Clean & Press...
BODYPUMP REMIX 02 Pump It Up
Duration: 59 minutes
Equipment: barbell, weight plates, bench.
Selected by: Glen Ostergaard
1. WARMUP
This Is What You Came For performed by Renee In Red made famous by Calvin Harris feat. Rihanna
MOVES: Deadlift, Upright Row, Deadrow, Clean & Press, Power Pre...
BODYPUMP REMIX 01 Pump Pop Party
Duration: 58 minutes
Equipment: barbell, weight plates, bench.
Selected by: Glen Ostergaard
1. WARMUP
This is What You Came For performed by Renee In Red made famous by Calvin Harris feat. Rihanna
MOVES: Deadlift, Upright Row, Deadrow, Clean & Press, Power...
BODYPUMP 110
Duration: 55 minutes
Equipment: Barbell, Weight Plates, Step/Bench, Weight Plate
Presenters: Diana Archer Mills, Marlon Woods, Kylie Gates, Ben Main
1. WARMUP
I Need performed by Hunter Wise made famous by Wilkinson feat. Hayla
Moves: Deadlift, Deadrow, Triple Deadrow, Upright Row...
BODYPUMP 110
Duration: 42 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenters: Diana Archer Mills, Marlon Woods, Kylie Gates, Ben Main
1. WARMUP
I Need performed by Hunter Wise made famous by Wilkinson feat. Hayla
Moves: Deadlift, Deadrow, Triple Deadrow, Upright Row, High Pull, Cl...
BODYPUMP 110 30 min
Duration: 31 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenters: Diana Archer Mills, Marlon Woods, Kylie Gates, Ben Main
1. WARMUP
I Need performed by Hunter Wise made famous by Wilkinson feat. Hayla
Moves: Deadlift, Deadrow, Triple Deadrow, Upright Row, High P...
BODYPUMP 110 Arms
Duration: 18 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenters: Kylie Gates, Ben Main, Marlon Woods
1. TRICEPS
Woman Like Me performed by Days Of Sage made famous by Little Mix feat. Nicki Minaj
Moves: Tricep Extension, Tricep Press, Overhead Plate Tricep Extens...
BODYPUMP 110 Lower Body Short
Duration: 13 minutes
Equipment: Barbell, Weight Plates, Weight Plate
Presenters: Ben Main, Marlon Woods, Diana Archer Mills
1. SQUATS
Wild Wild Son performed by Pure Gateway made famous by Armin Van Buuren feat. Sam Martin
Moves: Pause Squat, Squat Hold, Squat Mid S...
BODYPUMP 110 Metabolic Blast
Duration: 34 minutes
Equipment: Barbell, Weight Plates, Weight Plate
Presenters: Diana Archer Mills, Marlon Woods, Kylie Gates, Ben Main
1. WARMUP
I Need performed by Hunter Wise made famous by Wilkinson feat. Hayla
Moves: Deadlift, Deadrow, Triple Deadrow, Upright R...
BODYPUMP 110 Upper Body
Duration: 39 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenters: Diana Archer Mills, Marlon Woods, Kylie Gates, Ben Main
1. WARMUP
I Need performed by Hunter Wise made famous by Wilkinson feat. Hayla
Moves: Deadlift, Deadrow, Triple Deadrow, Upright Row, Hi...
BODYPUMP 110 Upper Body Short
Duration: 18 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenters: Marlon Woods, Kylie Gates, Diana Archer Mills, Ben Main
1. CHEST
Heads Up performed by Loyal Lies made famous by JAIN
Moves: Chest Press, Chest Press Combination, Bench Push Up, Walking ...
BODYPUMP 109
Duration: 56 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenters: Glen Ostergaard, Diana Archer Mills, Reagan Kang, Lunar Lu, Hiroshi Asakawa, Triesca Areisandy Winardi
1. WARMUP
Jackie Chan performed by Nightly Vertical made famous by Tiesto & Dzeko feat. Preme & Post...
BODYPUMP 109
Duration: 42 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenting Team: Glen Ostergaard, Reagan Kang, Diana Archer Mills, Triesca Areisandy Winardi
1. WARMUP
Jackie Chan performed by Nightly Vertical made famous by Tiesto & Dzeko feat. Preme & Post Malone
MOVES: Deadlif...
BODYPUMP 109
Duration: 36 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenting Team: Glen Ostergaard, Reagan Kang, Diana Archer Mills
1. WARMUP
Jackie Chan performed by Nightly Vertical made famous by Tiesto & Dzeko feat. Preme & Post Malone
MOVES: Deadlift, Deadrow, Triple Deadrow,...
BODYPUMP 109 Arms
Duration: 13 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenting Team: Glen Ostergaard, Triesca Areisandy Winardi, Reagan Kang
1. TRICEPS / BICEPS
The Middle performed by Distant That made famous by Grey, Zedd, Marren Morris
MOVES: Standing Overhead Tricep Plate Ex...
BODYPUMP 109 Lower Body Short
Duration: 15 minutes
Equipment: Barbell, Weight Plates
Presenting Team: Glen Ostergaard, Triesca Areisandy Winardi
1. SQUATS
Natural performed by Essay Ballot made famous by Imagine Dragons
MOVES: Squat, Pause Squat, Pause Squat Hold, Pulse Bottom Half Squat
2. LUNG...
BODYPUMP 109 Metabolic Blast
Duration: 35 minutes
Equipment: Barbell, Weight Plates
Presenters: Glen Ostergaard, Reagan Kang, Triesca Areisandy Winardi
1. WARMUP
Jackie Chan performed by Nightly Vertical made famous by Tiesto & Dzeko feat. Preme & Post Malone
MOVES: Deadlift, Deadrow, Triple Dea...
BODYPUMP 109 Upper Body
Duration: 39 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenting Team: Glen Ostergaard, Reagan Kang, Diana Archer Mills, Hiroshi Asakawa, Lunar Lu
1. WARMUP
Jackie Chan performed by Nightly Vertical made famous by Tiesto & Dzeko feat. Preme & Post Malone
MOVE...
BODYPUMP 109 Upper Body Short
Duration: 19 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenters: Diana Archer Mills, Reagan Kang
1. CHEST
Satisfied performed by Jason Ball made famous by Galantis feat. Max
MOVES: Walking Bench Pushup, Chest Press, Pulse Chest Press
2. BACK
The Island...
