Les Mills Bodypump Tracks -

Triceps extension (lying on bench), triceps kickbacks, close-grip press, dips (on bench or floor).

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

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

Overhead press, upright row, lateral raise (with plates), front raise, arnie press. les mills bodypump tracks

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

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

Chest press (lying on bench), chest fly, push-ups (on knees or toes). Overhead press, upright row, lateral raise (with plates),

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

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

Bicep curl, wide curl, hammer curl (with plates or bar). Chest press (lying on bench), chest fly, push-ups

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

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

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