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THE VERY FIRST EVER PPCA FREE BODYPUMP BLOGGER


CLASS STRUCTURE

WARM-UP - SQUATS - CHEST - BACK AND HAMSTRINGS - TRICEPS - BICEPS - LUNGES - SHOULDERS - ABS - COOL DOWN

12 November 2010

BODYPUMP® 76 PPCA FREE SIZZLER


The pop divas of BODYPUMP® may seem a little flirty, but don’t be fooled – this release packs a punch with a solid workout that targets small muscle groups, while bombarding the bigger ones with short sharp shocks of intensity.
A feature is the use of big weights and compound exercises at the front end of tracks to lift intensity.
The warm-up helps you Climb into your work by preparing you for what’s to come, setting up the 1/3 rhythm that comes back to haunt in the very next track – Squats.
Another of those big muscle groups – the chest – gets the treatment in Track 3, really stressing the Singles and Bottom Half Presses. Then we get the fire started with Pyromania, attacking the back with a double shot of power and strength – two Clean & Presses/two Deadrows.
Track 5 is the highlight of the release, Your First Kiss was never like this, but the song’s playfulness can’t disguise the punch you feel as an opening series of Dips softens up the triceps for a circuit of Pushups and Kickbacks, then closing Overhead Presses.
It’s all on, now! The smaller muscles are getting bullied and it’s the biceps’ turn to suffer, courtesy of a new and nasty combo – Mid-Range Pulse, followed by Single Curls.
Youch!
Then, you unleash the perfect Storm on your legs, surprising them with heavy–loaded Squats so they’re burning by the time the lunges hit home. Go to new depths on the lunges with the bench option.
BODYPUMP® 75 highlighted the “pec dec” shoulder track and you learn another new move this time – a Reverse Fly that tests the rear deltoids, trapezius, the rhombus and smaller shoulder muscles.
Finally, you will need every ounce of strength left for a Hover with Pointer that rocks you to the core.
Next morning, this workout will hurt so good!
© 2010 Les Mills International (Educational Usage Only)

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