Les Mills Bodypump Tracks 【ESSENTIAL】

Static stretches for quads, hamstrings, chest, back, triceps, glutes.

Light or bodyweight. Track 10: Cooldown & Stretch Target: Full body flexibility Duration: ~3-4 minutes Music Style: Calm, slow, ambient

Forward lunges, backward lunges, side lunges, static lunges, sometimes pulses.

Bicep curl, wide curl, hammer curl (with plates or bar). les mills bodypump tracks

May include hip thrusts, squat jumps (if no barbell), or a final back/hamstring track. Not in all releases.

Wide squat, narrow squat, pulse squats, sometimes calf raises at the end.

Overhead press, upright row, lateral raise (with plates), front raise, arnie press. Bicep curl, wide curl, hammer curl (with plates or bar)

Bent-over row, wide row, dead row (pulling to hips).

Crunches (on bench), oblique twists, plank holds, leg lowers, sometimes sit-ups.

Chest press (lying on bench), chest fly, push-ups (on knees or toes). Wide squat, narrow squat, pulse squats, sometimes calf

Start light, master the form, and the strength will follow.

Want to prepare? Search YouTube for “BODYPUMP 113” or “BODYPUMP 120” (recent releases) to see the tracks in action.