{"id":40589,"date":"2016-12-03T09:15:26","date_gmt":"2016-12-03T14:15:26","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=40589"},"modified":"2021-11-18T06:42:55","modified_gmt":"2021-11-18T11:42:55","slug":"bodypump-strength-training-exercises","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/bodypump-strength-training-exercises\/","title":{"rendered":"5 BodyPump Exercises for Your Next Strength Workout"},"content":{"rendered":"
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Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

If you\u2019re too intimidated to touch the barbells stacked in the corner of your gym, prepare to get un-afraid. These weight room staples aren\u2019t just for CrossFit fiends and meatheads<\/a>. Beginners, it\u2019s time to step up to the weight plates \u2014 because it turns out barbell exercises are much simpler than they seem.<\/p>\n

RELATED:\u00a0<\/strong>3 No-Equipment CrossFit Workouts You Can Do at Home<\/a><\/p>\n

These basic exercises come together to make up a killer workout. Case in point: You can burn up to 590 calories in a BodyPump class<\/a> \u2014\u00a0a barbell-based strength training workout founded in 1990 by Les Mills Snr, a four-time Olympian from New Zealand. The popular group fitness class, taught in 30, 45 or 60-minute sessions, can now be found in gyms nationwide. \u201cI think the biggest benefit is that it is a total-body workout,\u201d says Tara Sue Gally, Area Group X Manager at 24 Hour Fitness<\/a> in New York City and a Les Mills national trainer for BodyPump. \u201cYou\u2019re going to work all major muscle groups.\u201d<\/p>\n

“We always want them to bend their knees when they lift the bar.\u201d<\/p><\/blockquote>\n

If you\u2019re a workout newbie, it may be tempting to stick to bodyweight-only<\/a> workouts. But adding weight to your strength routine can have many benefits. \u201cIt helps to build lean muscle mass, which is easier to attain when you\u2019re adding weight,\u201d Gally says. Studies show that lifting weights can improve bone density<\/a>, too.<\/p>\n

RELATED:\u00a0<\/strong>HIIT It Hard with BJ\u00a0Gadder’s Bodyweight Burners<\/a><\/p>\n

Not sure how to pick your weights<\/a>? Practice each move using just the bar (depending on the equipment available at your gym, that weight alone may be enough!). When in doubt, lift light, increasing that amount depending on what feels right. \u201cWith a BodyPump class, usually we recommend that they go lighter than what they believe they can do,\u201d Gally says. The class relies on the \u2018rep effect<\/a>\u2019 to produce results \u2014\u00a0high numbers of reps that will help you feel the burn even if you\u2019re lifting light.<\/p>\n

Ready to make the barbell your new best friend? Get acquainted with the simple moves below (demo’d by Allan Korsunsky, Area Group X Manager at 24 Hour Fitness in New York City) before trying out a BodyPump class for yourself. Plus, since BodyPump is all about the music, you better believe we\u2019ve got a playlist, too.<\/p>\n

5 BodyPump Strength Exercises to Try Now <\/strong><\/h2>\n

First, you\u2019ll want to start each of these exercises in \u2018set position,\u2019 according to Gally. Your feet should be positioned directly under your hips, feet hip-distance apart. Toes should be slightly turned out, knees soft, abs in and braced. Your eyes should be looking straight ahead, and your chin should be tucked in, as opposed to jutting out. Don\u2019t just bend at the waist to pick up your bar, either. \u201cWe always want them to bend their knees when they lift the bar,\u201d Gally says. This will help protect your back \u2014\u00a0and ensure you\u2019re using proper form to see some lean, mean muscle gains.<\/p>\n

RELATED: <\/strong>The Beginner\u2019s Guide to Sets, Reps and Weights<\/a><\/p>\n

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1. Squats
\n<\/strong>How to:<\/strong> Bend your knees, brace your core and pick up the bar, hands slightly wider than shoulder-width distance apart (a)<\/strong>. Place the bar on the meaty, fleshy portion of your upper back, just below your neck. Elbows should be directly underneath the bar (b)<\/strong>. Initiating the movement with your glutes, sit down and back, keeping knees over toes (c)<\/strong>. Return to starting position, keeping the weight in your heels as you drive back up.<\/p>\n

RELATED:\u00a0<\/strong>6 Squat Variations for Total-Body Strength<\/a><\/p>\n

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2. Upright Row
\n<\/strong>How to:<\/strong> Stand with arms straight, holding the bar in front of your thighs. Hands should grip the bar slightly wider than hip-distance apart (a)<\/strong>. Keeping the bar close to your body, wrists straight, lift the bar up, elbows coming out to the side (b)<\/strong>. Pause when the bar is chest-height and elbows are just below shoulder-height (c)<\/strong>. Lower the bar back down, keeping it as close to the body as possible.<\/p>\n

RELATED: <\/strong>3 Rowing Machine Cardio Workouts for Strength and Endurance<\/a><\/p>\n

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3. Deadlift
\n<\/strong>How to:<\/strong> Stand with arms straight, holding the bar a few inches away from your thighs. Hands should grip the bar slightly wider than hip-distance apart (a)<\/strong>. Keeping chest lifted, back straight, chin in and abs braced, hinge at your hips. Initiating the movement from your glutes, slide the bar down your thighs, keeping the bar very close to the body (b)<\/strong>. Stop just at the top of the knee line, going no lower than the middle of the kneecap (c)<\/strong>. Return to starting position.<\/p>\n

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4. Static Lunge
\n<\/strong>How to:<\/strong> Bend your knees, brace your core and pick up the bar, hands slightly wider than shoulder-width distance apart (a)<\/strong>. Place the bar on the meaty, fleshy portion of your upper back, just below your neck (b)<\/strong>. Hands should be just outside of shoulders, elbows directly below the bar (c)<\/strong>. With a long stride, step back with your right leg, planting the ball of the foot on the ground, heel lifted. Left knee should remain softly bent (d)<\/strong>. Drop your right knee towards the floor (but not touching it), until your left thigh comes parallel to the floor (e)<\/strong>. Return to standing.<\/p>\n

RELATED: <\/strong>3 Quick HIIT Workouts for Beginners<\/a><\/p>\n

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5. Rotator Press
\n<\/strong>How to:<\/strong> Start in set position, then transition to a split stance by stepping your left leg back slightly. Feet should be hip-distance apart, back heel lifted towards the ceiling, weight evenly distributed in both feet (a)<\/strong>. Hold one weight plate in each hand, plates facing one another, elbows bent to a 90-degree angle (b)<\/strong>. Keeping arms bent, spread elbows out to shoulder height (c)<\/strong>. Keeping elbows bent, rotate weight plates up, so that the underside of your arm faces forward (d)<\/strong>. Straighten arms, pressing plates straight up and over your head (e)<\/strong>. Reverse the v<\/p>\n

Your BodyPump Playlist<\/strong><\/h3>\n

Now that you’ve mastered the moves, get ready to hit the gym with this awesome BodyPump-approved playlist.<\/p>\n