What exercises do you do in BODYPUMP?
Caleb Butler
Updated on April 03, 2026
6 moves you’ll do in a Body Pump class
- Side Rotator Raise. This move is nowhere near as easy as Helen makes it look, but it’s well worth the effort.
- Dead Lift. A strength based barbell move performed by tipping the hips back and keeping the bar close to the legs.
- Tricep Extensions.
- Dead Row.
- Side Raise.
- Clean and Press.
Can you do BODYPUMP from home?
LES MILLS+ BODYPUMP ™ is an at home barbell workout for anyone looking to get lean, toned and fit – fast. At home BODYPUMP is available as either a 55, 45 or 30-minute online video.
Is BODYPUMP good for weight loss?
BODYPUMP really is the ultimate calorie-burning resistance training workout. A ground-breaking new study shows that BODYPUMP generates a long-term calorie-burning response that is far greater than a calorie-matched cardio class. BODYPUMP can therefore be described as a more potent exercise stimulus.
Will I gain weight doing BODYPUMP?
If you go from being sedentary or mostly sedentary to regularly attending BODYPUMP, you’ll probably see significant results. You’ll likely shed some fat, gain some muscle, see an increase in muscle endurance (and to a lesser extent, strength), and experience positive changes in cognition and mental wellbeing.
How much weight should I lift in BODYPUMP?
First timers
| Track | Weight selection | E.g. feeling stronger |
|---|---|---|
| Warm-up | Lightest weight | 2.5kg |
| Squats | Two to three times the warm-up weight | 5kg + 2.5kg |
| Chest | Warm up weight + a little bit more | 2.5kg + 1kg |
| Back | Little bit more than chest, little bit less than squats | 5kg |
Is Les Mills BODYPUMP a good workout?
BodyPump is resistance training with weights at its finest – it’s a great way to burn calories and build muscle. Improving your muscles ultimately increases your metabolism, and can help you continue burning calories long after the class has finished.
What is the best upper body workout?
1A Bench press. Lie on a flat bench,holding a barbell with your hands slightly wider than shoulder-width apart using an overhand grip.
What is the best workout program for bodybuilding?
Olympic Squat.
What is a good workout plan for bodybuilding?
There are several health benefits associated with bodybuilding. In order to maintain and build muscles, bodybuilders exercise frequently, performing both resistance and aerobic training. Resistance training increases muscle strength and size.
What is the best upper body workout for women?
High Intensity Workout for Women. With a dumbbell in each hand, lie down on a flat bench and rest each hand on top of the thighs. Lift up the dumbbells with the help of your thighs, and as you hold them in front of you, rotate your wrists and create a 90 degree angle with your forearm and upper arm.
