[incate2001]

BODYPUMP® 69 is a strong, intense release that you’re going to learn fast and have fun with! The music is pumping with awesome tracks from Fall Out Boy, Pink and Rihanna, motivating you to really challenge yourself – and your class. The squats track is tough but, as the song suggests, it really gets the party started! There are three blocks of work and in each block the legs are pre-fatigued with bottom halves before the singles.

The chest track is short, simple and hard. Fall Out Boy’s rocking track I Don’t Care provides the momentum needed to get through more killer bottom halves before you start the good, honest, back work in track 4. It’s a classic track with three sets of identical work.

Pink’s huge hit So What ensures the biceps track is oozing attitude – this song is definitely the fun peak of this release! It’s another short, intense track but you’ll feel the burn in the bottom halves. There’s a new move in the lunges track – the three quarters squat. Coming up three quarters of the way in the squats means the load is kept on the leg muscles and boy, does it hurt! And there’s no relenting of the pain in the massive shoulders track which features two supersets. You do three exercises back-to-back to challenge the shoulders in a slightly different way. Don’t be fooled with the cool feel of Kid Rock’s All Summer Long in the abdominals track as there’s a strong core challenge ahead, before you catch your breath and cool down to the smooth sounds of Let Me Be Myself by 3 Doors Down.

Spoiler

Sizzler Bodypump 69

[Placebo]

Warm-up: Such simple chorey! You can really coach some great technique here.

Squats: Oh dear, my legs did not like this track. The pre-fatigue of the bottom halves was pretty intense!

Chest: Nasty little rounds of bottom halves in this track. But it's a shorter track so you could go little heavier than normal. Of course, I said "you could" - it doesn't mean I actually went heavier I don't care how big the recovery is, I didn't feel like I got one!!

Back/Gluts/Ham: Three sets of identical work. Timing on the way down from the C+P to the deadrow is slower, so it makes it so much more intense.

Triceps: Stand out track. Song and choreography works so well together.

Biceps: You NEED this song to get through Biceps! And there's no "bar-down" recovery either.

Lunges: Welcome to the knew 3/4 squat. Track is shorter, but is made so much harder by the 3/4 squats.

Shoulders: Seemed messy and a bit disorganised. But, once again, this was the end of my day and I'd done Attack, Combat and Balance prior to Pump. I was a little 'over it'

Abs: Flowed really well. Enjoyed it.

Cooldown: Well, it's a Pump cooldown really. Nothing stand-out, but it seems okay.

[Bron Gondwana]

Placebo, on Feb 7 2009, 07:34 PM, said:

Lunges: Welcome to the knew 3/4 squat. Track is shorter, but is made so much harder by the 3/4 squats.

What is it with the lunge tracks these days... almost feels like some token lunges so they don't have to rename the track. "Legs 2" maybe?

[Mel]

wow, what the hell is a 3/4 squat???

I guess I'll find out this Saturday

[Placebo]

Mel said:

wow, what the hell is a 3/4 squat???

It's a squat that goes to the normal bottom range, but stops at 3/4 of the way up. Keeps the load on the legs a little bit longer.

[Mel]

OUCH!

[Nick in NZ]

Double OUCH!! - did the Pump release on Saturday... I kmow how it feels!

[Special]

Did anyone else notice that they seem to be using regular bars on the DVD, rather than the heavy (7kg?) New Zealand bars?

I am happy that I can easily see what weight they are using.

[becs841]

Special, on Feb 19 2009, 01:11 AM, said:

Did anyone else notice that they seem to be using regular bars on the DVD, rather than the heavy (7kg?) New Zealand bars?

I am happy that I can easily see what weight they are using.

They do use regular bars for the DVD filming now. Coming from the perspective of a participant at Les Mills Auckland, its quite bizarre seeing them suddenly whack another few kgs on to compensate when they change their bars! It must make us participants in the filming classes look like we're using much less than the instructors

[Mel]

So they use ordinary bars and still make participants use the killer 7kg awkland bars!!!???

[becs841]

Mel, on Feb 20 2009, 04:30 AM, said:

So they use ordinary bars and still make participants use the killer 7kg awkland bars!!!???

Yup, mean huh :-D I'm used to them, but its a bit rough on the people who come from overseas to participate in the filming!

[Mel]

yeah, mind you..........those bars are rough no matter which ones the presenters use!

It's hard to calculate how much you should lift..........I underestimated every single time :shock:

[Derekali]

Is anyone in the midwest region of the US still waiting on their autoship? The other instructors at my facility have received their releases, but as of today I still haven't gotten mine. When I emailed Les Mills about the status they said the last round of autoship was sent out Monday so it should have easily made it here by today. Curious if anyone else is still waiting? Thanks!

[becs841]

Mel, on Feb 20 2009, 09:01 AM, said:

yeah, mind you..........those bars are rough no matter which ones the presenters use!

It's hard to calculate how much you should lift..........I underestimated every single time :shock:

Better to underestimate than overestimate though! The american presenter for 69 clearly overestimated in the first rehearsal he was there for, when they were still using the silver bars - he couldn't talk towards the end of the bicep track! #-o

[Mel]

yeah, considering the weight of the bars, underestimating is unlikely. I thought I learnt after the squat track, but I didn't really. In biceps, I thought I'd selected a good weight, then I saw Susan Tolj actually had less on her bar than me.........quickly dropped my weight, and STILL died in that track.

[Keyla]

cant wait!1st workshop saturday ;D

[Bron Gondwana]

Keyla, on Feb 24 2009, 06:41 AM, said:

cant wait!1st workshop saturday ;D

So - what did you think? Like it?

P.S. re: your signature. I assume you've seen the rewrite:

Dance like you've never been hurt,

Work like nobody is watching,

Love like you don't need the money!

[siphone]

Hi guys, I am not an instructor but I have a question for the BP instructors there. Is there a "fee" on attending the Les Mills workshops for every release? Do you pay for it, or the club will? I am just curious... O:)

[Placebo]

Siphone - Yes, there is a fee to attend. It depends on the gym, whether they pay for their instructors to attend or not. I've always paid for myself (heck, get it back on tax - in Australia anyway). It's only open to instructors trained in a Les Mills program (again, in Australia, not sure if that holds true for elsewhere in the world).

[Bron Gondwana]

And honestly, at $20 for 6 classes (well, that's what I did last time - 6 in a row. I was WRECKED afterwards) with some of the best instructors in the world. It's a steal.

Now the CD/DVD packs - if I was trained in a few more programs that would start to add up, but doing 3-4 pumps a week (first typed as '304' - now that would be impressive. Have to run some in parallel, and forget about sleep!) it gets paid for pretty quickly.

Then again - I'm doing this as a hobby rather than a primary income, so I'm not so stressed about counting the beans. I suspect if I worked for one gym doing a lot of classes rather than for a whole bunch of gyms as a fill-in mostly, then I might expect them to pay.



Back on topic - talked the entire class in to going and getting an extra 0.5kg plate for each end of their bar, and sticking it on top of their regular weights for every track tonight! There were some groans...

It's nice having the 0.5kg plates for that though. They look so tiny.

"it's wafer thin. One more won't hurt you"

* (yeah, right)

Also, "the pain will be gone in a couple of days, but the results will last forever". I may have been fibbing a little there - they'll be gone in a few days as well if you go back to the couch!