Les Mills Bodypump Tracks -

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

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

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

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

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

Bicep curl, wide curl, hammer curl (with plates or bar).

Start light, master the form, and the strength will follow. Not in all releases

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

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

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 (on knees or toes).

Overhead press, upright row, lateral raise (with plates), front raise, arnie press.

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