All these while the only classes I joined were Pilates and Yoga and an Aerobic class or two, and Belly Dancing... And I foolishly walked into a BodyPump class... hahaha.. I am also laughing at myself...
And oh my gosh... what a shock it was, but geared for a challenge, I followed the class to the end diligently.. or at least 98%... faltering at the end... and almost feeling faint towards the end of the session. It was truly a bootcamp kinda thingie... and my muscles and body are all screaming from the over work out.... and when it was over, I felt like I was walking on rubbery legs...
But well.. it was kinda interesting and challenging but/and I am so gonna do it again, my own promise and keeping up to my New Year's resolution.. next week... I need my fit body back and quick!!!!!
- Track 1: Provides a warm-up with the lowest weight of the class. During the warm-up, most muscle groups are trained in short succession, and stance and barbell grip is often changed when cycling through all different exercises.
- Track 2: Squats. This track targets the legs, notably the quadriceps and glutes and participants are advised to use the highest weight of the entire class. A typical weight for squats ranges between two and three times the warm-up weight. The weight is placed in the neck of the participant.
- Track 3: Chest. In this track, participants are invited to lie on their backs on a step, and perform chest presses with the barbell. Sometimes, depending on the choreography of the release, these are combines with chest push-ups. A typical weight will be around 1,5 times the warm-up weight.
- Track 4: Back. In this track, participants stand up and train the muscles of their back. Exercises performed vary from release to release, but mostly contain dead lifts, dead rows and sometimes clean-and-presses. A typical weight selection will be between chest and squat weight.
- Track 5: Triceps. As the first of the smaller muscle training, participants will select a lower weight, usually slightly above warm-up weight and perform triceps exercises. These change per release, but mostly consist of triceps extensions with a barbell, triceps pushups, kickbacks with a single free weight and dips on a step.
- Track 6: Biceps. After the triceps, participants stand up again and use the barbell to do bicep crunches and sometimes bicep dead rows. Mostly, the weight will remain the same as for triceps, or slightly more.
- Track 7: Lunges. Participants take on a heavier weight, usually the same as for the chest track to train the legs again. In this track, squats can be included but most of the time will be spent doing lunges to train the butt and the glutes. These lunges can be performed with the barbell in the neck, or without a barbell but by adding a plyometric element by jumping at the end of the lunge.
- Track 8: Shoulders. The participants select a weight comparable to their warm-up weight on the barbell, and two free weights. The track traditionally starts with pushups, after which the participants use free weights for shoulder raises, either to the side or to the front. At the end, the bar is used for upright or overhead presses, with a heavier weight than using free weights only. Sometimes the choreography adds another set of pushups at the end.
- Track 9: Abdominals and core. Usually no weights are used, and participants perform abdominal crunches or planks to strengthen the core.
- Track 10: Cool down and stretching.