LES MILLS BODYPUMP

The Original Barbell Workout for Rapid Fitness Results

What is BODYPUMP?

BODYPUMP is the original barbell full-body workout that builds lean muscle tone, increases strength, and burns calories fast. Using light to moderate weights with high repetitions, BODYPUMP gives you a total body workout that leaves you feeling challenged and motivated.

Why BODYPUMP Works

🔥 Burn Up to 560 Calories

Per 55-minute session through the afterburn effect – your body continues burning calories for hours after class

💪 Build Lean Muscle

The Rep Effect™ formula builds strength and tones muscles without bulk using proven progressive overload principles

⚡ Rapid Results

See visible results in just 30 days with 2-3 classes per week – science-backed and proven effective

🎵 Motivating Music

Curated tracks scientifically matched to exercise intensity keep you energized throughout the workout

The Rep Effect™

BODYPUMP uses a revolutionary training approach called The Rep Effect™ – lifting lighter weights at higher repetitions. This scientifically-proven method builds lean muscle, increases strength, and accelerates metabolism without creating bulk. You’ll fatigue muscles using light barbells and weight plates, challenging all major muscle groups through compound and isolated movements.

Track Structure

Each BODYPUMP class features 10 tracks targeting specific muscle groups:

Track 1: Warm-Up
Full body preparation with squats

Track 2: Legs/Squats
Build powerful quads and glutes

Track 3: Chest
Push-ups and chest presses

Track 4: Back
Rows and pulls for back strength

Track 5: Triceps
Isolated arm work

Track 6: Biceps
Curls for arm definition

Track 7: Lunges
Balance and leg endurance

Track 8: Shoulders
Overhead presses and raises

Track 9: Core
Abdominal strength and stability

Track 10: Cool-Down
Stretching and recovery

Science-Backed Benefits

🔬 Increased Metabolism

Muscle tissue burns more calories at rest. BODYPUMP builds lean muscle, creating a metabolic boost that lasts 48+ hours post-workout

💀 Bone Density

Resistance training strengthens bones, reducing osteoporosis risk. Studies show significant bone density improvements with consistent training

🧠 Mental Health

Strength training reduces anxiety and depression, improves self-esteem, and enhances cognitive function

❤️ Heart Health

Resistance training improves cardiovascular health, lowers blood pressure, and reduces heart disease risk

What You’ll Need

Barbell – Standard Olympic barbell (or body bar for beginners)
Weight Plates – Start light (1.25kg-5kg) and progress gradually
Step/Bench – For chest exercises and step-ups
Athletic Shoes – Cross-training shoes with stable base
Water Bottle – Stay hydrated throughout class
Towel – You’ll sweat!

💡 Beginner Tip: Start with just the bar (no plates) or very light weights. Perfect your form first – weight can always be added later. Listen to your body and take breaks when needed.

Class Formats

55-Minute

Complete BODYPUMP experience with all 10 tracks for maximum results

45-Minute

Express format maintaining all muscle groups in a shorter timeframe

BODYPUMP HEAVY

45-minute tempo-based weightlifting that switches on your metabolic engine for serious muscle building

“BODYPUMP transformed my body in 12 weeks. I’m stronger, leaner, and more confident than ever. The instructors keep me motivated and the music is incredible.”
— Michael T., BODYPUMP Member

Frequently Asked Questions

Q: Will I get bulky from lifting weights?
A: No. BODYPUMP uses light weights and high repetitions, which creates lean, toned muscle without bulk. You’d need much heavier weights and different training to build significant size.

Q: How much weight should I use?
A: Start light! Use just the bar (6-9kg) or add 1.25-2.5kg per side. You should complete each track with good form. Gradually increase as you get stronger.

Q: I’ve never lifted weights before. Is BODYPUMP for me?
A: Absolutely! BODYPUMP is perfect for beginners. Instructors demonstrate modifications, and you control your weight selection. Everyone starts somewhere.

Q: How often should I do BODYPUMP?
A: 2-3 times per week is optimal for results. Allow 48 hours between sessions for muscle recovery.

Q: Can BODYPUMP help with weight loss?
A: Yes! BODYPUMP burns calories during class and increases metabolism for hours afterward. Combined with cardio and proper nutrition, it’s highly effective for fat loss.

Q: What if I can’t complete a track?
A: It’s normal! Rest when needed. Focus on proper form over heavy weights. You’ll build endurance quickly.

Ready to Transform Your Strength?

Join millions worldwide who’ve discovered rapid results with BODYPUMP.

Lift. Tone. Burn. Repeat.