NZ Glen : BodyCombat fanatic

Posts Tagged ‘BODY PUMP

Think about these words:

if you always do what you've always done... You'll always get what you've always got

if you always do what you’ve always done you’ll always get what you’ve always got

THAT basically sums up BODYPUMP 84. It’s a game changer. A revolution.

I always attend BODYPUMP filmings but I rarely write about them simply because, well, this is a BODYCOMBAT blog… but the last time I felt like this about a release was BODYPUMP 80. That release just blew my mind. BODYPUMP 80 set the scene for a new direction in BODYPUMP; the introduction of HIIT training into the program with the Propulsion Lunge. And it’s never looked back since.

Well that was exactly a year ago and clearly Glen figured a year was a great time to change it up as in BP84 he’s done it again. And the theme for the release was the words above. If we don’t challenge the body in new and innovative ways our results will level off – so challenge the body he has!

I was really interested in seeing how 84 evolved as I attended a trial class about a month ago and couldn’t believe what I was seeing. Glen actually joked at one stage during that class when he was trialing a new move “Let’s see me try to get this past Bryce!” (for those of you that don’t know Bryce Hastings is the Technical Consultant for Pump – he’s part of the team that determine’s if a move is safe and effective or not). But I recall walking out of that trial class and thinking – ‘What the hell just happened was I hit by a bus?!’ – that class had so many innovations I figured there was no way they would make it into the final version!

Well they did and that bus came right round a month later and slammed me again! 84 SMASHED ME. I walked out of studio one a sweaty disheveled smashed mess! And it was bliss!

I can’t mention anything specific about the release itself (sorry!) but let me tell you this – there’s innovations everywhere. In the bicep track, the tricep track, the lunge track, heck even the warmup! …and not just new move innovations – the entire program has been turned on its head. It’s EPIC.

And the music; OMFG. Obviously music is completely subjective but I loved every single track. Every one! Normally in a release there’s one or two tracks you love, and a couple that you could take or leave. For me I could easily live without Summer of 69 again in 83, or Bad Case of Loving You in 82, or Higher Ground in 81… you get the idea. But in 84 I was smiling the whole way through as each and every track was amazing. The lunge track gave me goosebumps!

Special note has to be made about the presenters too. Obviously Glen always does an incredible job but I have to say the star on the day for me was Dave Kyle from the UK. That lunge track delivery was out of this world. Just amazing work! If you’ve not read the Les Mills Kia Kaha blog lately go take a look here. Start from Day One about half way down the page. Dave offers a fascinating insight into just how much work and dedication goes into filming week. It’s really interesting.

I have to also say I was beaming with pride in the bonus track – that was a real treat for me to watch personally.

So guys in short be very excited! I know 83 hasn’t even hit the globe yet (and don’t get me wrong 83 is an amazing release too!) but 84 is really something special. Bring on BODYCOMBAT 54 on Monday! Until then!

Unbelievably this is out already! Seems we have a rogue trainer posting from his advance training kit :/

I was gonna hold off posting this but it’s making its way around the net already so if you can’t beat ’em join ’em! Enjoy! (and yes we have  Summer of 69 as a squat track again!)

BODYPUMP 83 tracklist

1. Set it Off – Pimp Dawg
2. Summer Of 69 – Yesterday Affair
3. Turn Up The Music – Chris Brown
4. Set Fire To The Rain – Fizzy Deejay
5. Glad You Came – Toy Hypo
6. Stronger (What Doesn’t Kill You) – Kelly Clarkson
7. Turn The Tide – Manian & Aila
8. C’est Bleu – Scooter Feat. Vicky Leandros
9. When We Stand Together – Nickelback
10. Better Than I Know Myself – Adam Lambert

Bonus 3: Paradise – Psychic Stars

Well BP82 is out! Somehow! (source here and here). I didn’t get a chance to write a blog post about 82 but I did attend the filming. Look out for the NEW move in the lunge track (makes the propulsion lunge look like a walk in the park OMFG!) – and the back track is nothing short of epic as is the shoulder track. Enjoy!

BODYPUMP 82 tracklist

1. Raining Diamonds – Ricki-Lee
2. Someone Like You (Kris McTwain Club Edit) – N-Finity
3. I Like How It Feels – Solitary Phase
4. Bring Me To Life (Hands Up Club Mix) – Jan Wayne
5. Bad Case Of Loving You – Secret Appendix
6. Bottoms Up – Nickelback
7. Ecuador (Bad Behavior Remix) – Sash!
8. Be Cool 2011 (DJ From Mars Club Remix) – Paffendorf
9. Feel So Close – Calvin Harris
10. Time To Say Goodbye – il Divo

Alternative track 6: Gettin Over You – The Louder Forest
Alternative track 8: Airplanes (Kris McTwain Remix) – Groove Chasers

I’m getting tonnes of messages from people saying the new BODYPUMP 81 tracklist is out but I’ve not posted it as the one circulating the net (from my memory) seems wrong. So, I’ve amended the one doing the rounds and the list below is correct. As usual songs linked are an indication only – where cover used have linked to original as best I can. Enjoy!

BODYPUMP 81 tracklist

1. You Make Me Feel… – Cobra Starship feat Sabi
2. Higher Ground – Jagged Eagle
3. Loud – Stan Walker
4. Ravers Fantasy (Manox remix) – Manian
5. Domino – Miss Daise
6. I Own You – Shinedown
7. San Francisco (Remix 11) – Fine Tune
8. Blood Is Pumping – Blade X
9. Mr Saxobeat – Alexandra Stan
10. Best Thing I Never Had – Beyoncé

Alternative tracks:
6. Dynamite (Remix IX) – Studio 88 feat Juno Mars
10 Breaking Inside – Shinedown feat. Lzzy Hale of Halestorm

I don’t usually write about BODYPUMP filmings but as a few of you have asked about it and now I know a bit more about the entire process after my interview with Glen for BODYPUMP 80 I thought I’d write a quick post about it.

If you read my BODYCOMBAT 51 post you’ll know I didn’t actually participate in this one. I did see the release from the squat track on though and it was the first time I’ve actually ‘watched’ a BODYPUMP filming (I’m usually always participating). It was quite fascinating to actually just witness the event as you can take a lot more in – especially when you’re not busting your gut just trying to complete a set!

Again I did try to make a timetabled team teach of this release beforehand on the Saturday (as I did with combat). A group of us set up our equipment to do the class then noticed it wasn’t actually a full BP81 rehearsal at all, rather it was Ruthie T and Héctor Ponce Cortegana (from the Netherlands who was an 81 presenter). When the warmup started and it was ‘Saturday’ from BP78 we turned to each other and decided to pack up and leave. Ruthie/Héctor if you saw a group of us go it wasn’t anything personal, we’d already done 4 classes that day and had come in especially to see 81, so sorry we left, if anything we were all a bit disappointed as the BC51 team teach didn’t happen beforehand either!

Anyway, BODYPUMP 81 was presented by Glen and Susan, Héctor (above) and Shaun Egan from the UK. I do have to make a special mention of Shaun; man the guy blew me away. The way he instructs really resonated with me, strong powerful delivery – it was awesome! I saw him present the back and shoulder tracks and both were out of this world – in fact watching him present the shoulder track actually gave me goosebumps! (I’m not kidding!) Wicked wicked job.

Although I can’t mention specifics about any of the music I can give you a feel for each track (except the warmup as I missed it!) Squats was a very well known track that’s by a very well known band, however it was a cover. I was a bit concerned when I heard it as everyone will be immediately aware it’s not the original and it will probably raise a few eyebrows. I’m always a little worried when LM remake a track from a supergroup like U2/Bon Jovi/Guns n Roses etc as these bands are so established that it’s instantly recognisable when they are covered (wait to you hear the cover of the coodown in BC50 as an example). We can remake slightly more obscure bands or pop tracks any day of the week no problem, but these iconic bands when covered are a lot harder to sell as people have heard their music hundreds of times throughout their lives. But that’s kinda my pet peeve and most probably feel differently. I can’t really speak of the chorey for this track as I arrived towards the end of it.

Chest is a poppy track that’s also in BODYCOMBAT 51. Seemed fun! Back was one of the two stand out tracks for me. I had another instructor come up to me after the filming and say “Oh my God did you see that back track – it must be like 9 minutes!”. It. Is. HUGE. Just when you think it’s over there’s more – then more! Massive track and loved the music and chorey – plus Shaun delivered it with absolute precision.

Triceps – didn’t really recognise the tune – but again it was pop. Biceps was rock – think BP77ish. Seemed to go down well. Héctor presented that one. Lunges sees the return of a BODYPUMP super regular artist! (no not Pink – but probably your next guess is right!) – hope you like the new move in BP80 that’s all I’ll say about that! Shoulders I’ve spoken about before. I don’t know the track (in fact I’m not even sure it had any lyrics!) but felt very ‘operation blade’ like – dark, powerful and EPIC!

Abs was similar in style to the ab tracks of late (like We No Speak No Americano or Please Don’t Go) – seemed okay. For me personally the last few ab tracks have been a bit, umm, how do I say it, “odd”? If you look at the ab tracks from say BP76 (Cooler Than Me) through to BP79 (We’ll Be Alright) they are all a bit quirky don’t you think? They seem to have lost a bit of the intensity from the previous ones like BP75 (More), 74 (In My Head), 73 (SOS Let The Music Play) etc. Do you agree? Anyway – 81 follows on in a similar vein in my opinion.

As far as an overall feel for the release? Well the emphasis for this release seemed to go back to building ‘pressure’ in the muscles. There was a big push towards hitting this 800 rep figure that seems to be a theme in the new Les Mills Pump, as well as *cough splutter* “The Rep Effect”.  Again I LOVED the back and shoulder tracks! They will go down in history as standouts for sure. Lunges looked like a butt kicker and rock lovers will enjoy biceps. All in all 81 looked great!

Well this is the big one! If you’ve not seen my earlier post, as part of the celebration of BODYPUMP 80, the twenty year anniversary of literally the world’s most popular group fitness program, Les Mills asked if I’d be keen to interview the leader of BODYPUMP for the entire globe, Program Director Glen Ostergaard. And, what’s more, I could ask anything. I actually offered to allow LMI to pre-approve my questions and this very blog post in advance and was told that wasn’t necessary – literally nothing was off-limits. How cool is that?!

So, I did what any self-respecting blogger would do, I asked you guys for a hand with the questions; and boy did you help out! In fact between comments on the post, facebook and twitter you guys had 65 different questions. SIXTY FIVE! Which when you think about it makes sense, after all, I live in New Zealand, literally a short drive from Les Mills Auckland City, I’ve attended the last 12 filmings, rehearsals and trials, and even though I’m right here I’m not entirely sure how the whole process works… I can’t imagine how mysterious it is if you live on the other side of the world!

So of course you guys had loads of questions about the choreography process, music selection, where the innovations come from, how the filmings work, how the presenters are chosen, the development of a release, and of course BODYPUMP 80 itself. And yes, the good news is we’ll get to all of that!

But before I jump into it all however you do need to know a bit about release 80 itself. You’ll see that we spent quite a bit of time discussing the release and that’s because this release is very different. The BODYPUMP 80 filming: just. went. off. I don’t think I’ve ever experienced a class quite like it, and doubt I ever will again…

BODYPUMP 80 was presented by Glen O, Mid Thomas, Matty Thraxton, Will Pritchard and Les Mills Jnr. An appropriately all Kiwi line up for a New Zealand born program. The energy in the room was simply electric. I was fortunate enough to be in the second or third row, typically for filmings I will stay at the back of the class and leave the front section for the international guests, but as I knew Glen and I were having this interview the next day I figured I’d stay nice and close. And I couldn’t have picked a better night to do that – the class was NOTHING SHORT OF EPIC. All the team absolutely peaked on the night. If you know Matty you know he pulls out some classic lines, and he was on form alright! Will was the same, in fact I am certain that some of the calls Will made had never been heard before as the looks on the faces of the group as he said them were priceless. They were all absolutely bursting out with laughter during the bicep track – it was hysterical! Impossible to articulate the incredible vibe of the night in words, you’re just gonna have to wait and see!!

As for the release itself? Well Glen has taken the workout to a new level. BP80 has an entirely new degree of intensity, and new dynamic moves that will not only lift your heartrate through the roof, the lunge track has a new move called the Propulsion Lunge that literally sends your body through the roof! (more on that below) I was absolutely gasping for air after that track and without missing a step we immediately moved into the mother of all shoulder tracks (which Mid delivered amazingly). The workout is nothing short of spectacular. I teach 4-5 BP classes a week and I have never had my ass handed to me like that before. I am not exaggerating when I say BODYPUMP 80 truly feels like it marks a new incredibly exciting direction for the program. I could happily explain more about the release myself from my own perspective, but much much better than that and luckily for us below Glen explains exactly how it came to be and where the program is going.

So let’s get into it! If you did ask a question and I didn’t get to it I do apologise. I literally picked Glen’s brain for close to an hour straight, and tried to cover off as much as I could. In reality I could’ve probably spoken to him for three times as long! We did cover all the big stuff though. I’ve got over 20 pages of notes to work from here so I’m going to try to keep it as concise as I can… Read the rest of this entry »

Workshops are well underway in numerous countries (including NZ) so fingers crossed it’s okay to post this. The release freaken rocks! Can’t seem to locate the exact remix of Firework but I’m sure someone will find it 🙂 Enjoy.

BODYPUMP 78 tracklist

Warmup: Saturday – Basshunter
Squats: Beautiful Monster (Damn-R Remix) – Mick Lion
Chest: Sweet Child O’ Mine – Swade
Back: Tonight Is The Night 2K10 (Extended Mix) – Raindropz! vs Le Click
Triceps: Yeah 3x – Chris Brown
Biceps: Raise Your Glass – Pink
Lunges: Firework (Klub Smasherz Remix) – Galaxy Surfers
Shoulders: Welcome To Africa (Short Cut) – Paffendorf
Abs: Please Don’t Go – Mike Posner
Cooldown: Just A Dream – Fire & Ice
Alternate Biceps: Escape Me – Tiesto feat. CC Sheffield

This workout is all about building lean muscle through pressure and pushing you to fatigue in each and every track. Saturday sets a positive tone in the Warmup as you move through the range of motions that prepare you for the rest of the class.

Squats create a Beautiful Monster in three stages, using Singles to drive the heart beat up and then twisting the knife with some strong Bottom Halves.

You’ll instantly recognize the guitar intro and by the end of Track 3, your chest will be screaming at you, so focus on great technique through the pain.

Four Clean & Presses in a row throw down the “cardio kicker” challenge to the back, while very quick transitions give the Triceps no respite in Track 5. Likewise, the introduction of Bicep Rows mean you don’t get a chance to relax … there’ll be no raising of the glass afterwards!

Track 7 will set off the fireworks in your legs with an overpowering sequence of Squats – Lunges – Squats – Lunges – Squats – Lunges – (gulp!) more Lunges. You’ll be a little shaky on your feet, but next stop is Africa for a three-pronged attack on your shoulders – Deltoid Raises, Side Raises and Overhead Presses.

But Please Don’t Go just yet … what about your abs? We’ve got some Side Oblique Crunches, Crunches with a Pulse and Hover, forward and back.

By the time you stretch and leave, the past hour will seem like Just A Dream … except your body will be telling you otherwise.

I’ve written about this before but I felt the need to write a quick post about it again as there still seems to be some confusion about whether BODYPUMP is a “muscle building” workout or not.

Recently there was yet another post on the Les Mills forum about BODYPUMP and building muscle – though this time even worse the concern was that Pump would actually “make me lose my muscle mass due to the high reps”! Now of course the correct answer should be “don’t be ridiculous” yet an experienced poster actually replied with “Pump shouldn’t make you lose too much mass”.

Wait what? You shouldn’t lose “too much mass”?!! WTF?!

There is absolutely zero doubt BODYPUMP builds muscle. As I said in my previous post on this subject – for the past 2 years the ONLY weight training I’ve done is BODYPUMP – outside a Pump class I don’t lift weights at all – ever. And if you doubt its effectiveness at building muscle take a look at the two pics below. Both were taken at BODYCOMBAT launches, one in 2009 and one in 2010 – one before I started Pump – and one after:

Me, last year and this year - before and after BODYPUMP. A 7 kg increase in lean muscle doing pump alone. Note the difference in the shoulders!

Me, 2009 (left) 2010 (right) - before and after BODYPUMP. A 7kg increase in lean muscle doing pump alone. Note the difference in the shoulders!

There’s a 7 kilo difference in bodyweight between the two pictures and it’s all because of BODYPUMP! In fact, it’s been a few months since that second pic and Pump is still working and if anything I’m actually leaner and stronger!

There’s definitely some confusion about this out there as in the latest BODYPUMP release Les Mills actually included some new research showing that the type of training we do in BODYPUMP achieves the same results as heavy weight training! One group lifted 90% of their max weight – the other 30%, to quote Les Mills;

The researchers observed changes in the muscles of both groups and these changes were sustained for longer after the workout in the low-weight group!

Yes you read that correctly. As LM point out – the key is fatigue – in short BUST YOUR ASS in every pump class and you will transform your body! This doesn’t mean ladies will bulk up like bodybuilders – but you will tone muscle, lean strong muscle that will boost your metabolism and change your physique.

This may sound like an informercial but to be honest I’m a little frustrated by the myths and rumours out there. The key is to make sure you push yourself and the results will come. I’m absolutely convinced it’s one of, if not the most effective ways to get in shape. It’s 60 minutes smashing every muscle, then getting out. No mucking around, and best of all it’s fun!

So to be crystal clear about this – BODYPUMP works. Trust me I’m living proof – It’s the ONLY weight training I do and I’m in the absolute best shape of my life …and I’m 36!

Our releases were a bit later than usual this quarter as we had a special guest coming into to town to lend a hand – the one and only Matt Thraxton. A picture speaks a thousand words so I’ll let them do the talking – there’s more on facebook if you’re interested so if you haven’t already feel free to add me there! Since we’ve released now I’ll write a review of BC47 in the coming days, and believe it or not the filming of BODYCOMBAT 49 is close too! Pics to follow – was an epic day!

The back track is epic! (epically hard too!!)

The back track is epic! (epically hard too!!)

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