Bodypump 125
So the new releases are supposed to launch in our gyms this Saturday, but I've managed to try #Bodypump 125 a couple of times (not one of my usual instructors).
I can't really comment on the music, as I don't recognise any of it (apart from the chest track seems to have samples from something that was maybe used in Combat a while ago), and I haven't tried the combo tracks yet (hopefully next week).
Here's what I can remember about it and its odd quirks.
Warmup: Even after doing this twice it still feels a bit disjointed, there are some 4:4 slow squats that seem to come out of nowhere when I'm not expecting them. Basically in two halves, once round with a bar, then second time through with a plate. Usual deadlifts and dead rows to start, then squats, then four 2:2 pushups. Second round with the plate is squats, alternating step back lunges, then again with an overhead press, then pushups. Notice what's missing ? No clean and press, not even any slow ones.
Squats: 4(?) rounds - two in wide, two in wider stance. The combo is two singles, then a 1:3 drop, repeated 4(?) times and each round ends with two sets of slow 4 bottom half pulses. In fact the whole track is a lot slower than some of the frantic squat tracks we've had recently. You can probably start with your usual weight and expect to go up a bit heavier pretty quickly.
Chest: Bar work and pushups, no plate flies or anything in this release. Again, it's not franticly fast, there's a lot of singles (two sets of 10 and two sets of 16, I think), but they're relatively slow, so again, this ought to be an easy release to increase your chest weight on. The pushups are short - 6 triple pulses and a drop and stop in mid position the first time and wide position to end.
Back track: As I said I don't recognise any of the music, so I can't even tell if the track I heard was the new replacement music (the original track has been withdrawn because the artist "doesn't reflect Les Mills' values"). I can't find info on what the replacement track is, I assume it's a beat-for-beat LM original like when Southpaw replaced Shadowboxer in BP109). It's alternating bar work and single arm rows. Deadlifts and deadrows to start each block, then the combo is two high pulls and a hang clean. Last two blocks end with four hang cleans. The single arm rows are fairly static and slow, so you can probably go heavier than the single weights you were using in BP124. I'm not a fan of the hang cleans, and while the combo sounds like something out of Grit, again, it's not too fast. Notice there are no clean and press. In fact there's no overhead work at all, which is different from older releases that had no clean and press such as BP109 and BP89 (they had plate presses)
Triceps: Start with the bar on the bench for triceps presses, overhead presses and pullovers. Then some slow single and triple triceps kickbacks with a medium weight, then dips, more kickbacks and ending with standing overhead triceps extensions with a heavy plate.
Biceps: Start with the bar. More preacher curls, single curls and mid range pulses. Then swap to two hand weights for single arm preacher curls (it's an odd number, so pay attention and swap arms at the right times), more single curls and mid range pulses.
Lunges: Some older stuff returning here. Keep your bench, but lower it (this is going to annoy the people that try to clear up during the class and step over you and stand on your weights as they're putting equipment away). Using a plate, start with squats on the bench top, then alternating step back lunges off the bench. Then some static work on just one leg, then some really old school alternating step back and step FORWARD lunges onto the bench. We haven't had step forward lunges for a very long time (maybe oven before BP80?). I thought they'd removed them as they were dangerous, but maybe stepping up onto the bench is OK.
Shoulders: three rounds each with plates and then bar. First time cobras, then 8 static shoulder presses, followed by 8 push presses. Second time T raises, then the same bar work. Third time back to the cobras and then the 8+8 presses.
Core: Start with hip bridges, including some where you spread your knees wide at the top. Plank and rotating side raises on one side, then very quickly back to leg extensions and bicycle crunches, then the same again on the other side.
Overall, it felt like an old school release, much slower pace than a lot of recent releases. Some bench top lunges which we've not had since the few releases from BP111 onwards. Step forward lunges which we haven't had for at least 10 years (I think). And no clean and press, which doesn't happen very often either. Just a shame it doesn't have old school music. Is there anybody that likes the new music they've been using?
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