Happy Saturday – it’s been an active one for me!
This morning we launched BodyPump 74 at the Y (by the way, did you see that the YMCA is officially changing its name to the Y?). We had a four instructor launch team and over 30 members participate.
I realize that not everyone knows what BodyPump is so here is a quick overview from the website.
“BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast! Like all the LES MILLS™ programs, a new BODYPUMP™ class is released every three months with new music and choreography.”
Basically, everything is choreographed so anywhere in the world (and it is worldwide!) that you took a BodyPump class, the instructors would be teaching the same thing. We receive a new release every three months that we learn and “launch” at our clubs. And you don’t have to teach the same thing for three months! We mix and match from old releases after we teach the new one for about two weeks.
In the one-hour work you have the following…
1) Warm Up
2) Squats
3) Chest
4) Back and Hamstrings
5) Triceps
6) Biceps
7) Lunges
8 ) Shoulders
9) Abdominals
10) Cool Down
I love BodyPump because it is a fun way to get total body strength training. I use to hate doing weights and before my wedding I tried BodyPump (I had never been a fan of group fitness classes before). I fell in love with the class and couldn’t believe the difference it made in my body. It’s a very challenging workout and it truly transformed my body! If BodyPump is offered in your area, definitely give it a try!
Since we had four instructors we split up the tracks we were teaching. I had warm up, abs and cool down.
The new ab track is pretty tough. It starts out with work on the bench with crunches and lower ab leg extensions and then moves to the floor for hovers and walking hovers.
The lower ab extensions are a new exercise and oh my burn…whew! You anchor yourself by holding the bench behind your head. You lift your tailbone off the bench and alternate extending your legs while keeping your tailbone lifted. Looks easy, is not easy.
We had a great time this morning and I think the members liked the new release!
I had my first long run today for my Marine Corps Marathon training program. That meant that after I got home from BodyPump I had to hit the road and knock out eight miles. Fun times. I’m only teaching one more Saturday during marathon training. It is just too much to do a hard weights workout and then a long run.
Today’s long run went surprisingly well given the heat (85 degrees when I ran!) and the fact I had just done a BodyPump class. I completed the eight miles in 1:17:48. I was supposed to be at a 10:15 pace but averaged more of a 9:40ish pace instead. 10:15 felt really slow (until a final uphill climb in the sun, that is!). It was SO nice having the Garmin to keep me on track. Overall, I felt great on the run!
Now, this sounds terrible but I haven’t run more than six miles since the Thunder Road Half Marathon in December. Oops. 😳 Needless to say, my legs are kind of sore right now. I had blocked out the post-long run leg fatigue from my memory! 😉
I took Sullie on a walk when I got home from my run. She was itching to get out of the house and I thought it might help my recovery a little to walk. I drank one of these on ice while we were walking.
Coconut water is a great (natural) source of electrolytes and potassium. A perfect post-long run recovery drink.
Run + walk brought my total mileage for today to 10 miles! I was ready for lunch when I got home. I told Brandon that I was going to think about this lunch during my long run to get me through it!
Tomato sandwich – amazing tomato from my brother in law’s garden, mayo, fresh basil and lots of salt and pepper on Great Harvest Dakota bread that I picked up this morning after BodyPump. Mmmm……On the side I had grapes and Kashi crackers dipped in cottage cheese. Sounds gross but it is delicious!
And one last thing to share…my weekend produce haul.
Okra (there’s more than that, just a sampling here), squash, red and purple peppers, hot peppers, tomatoes, yellow grape tomatoes, avocado, parsley, South Carolina peaches and zucchini. Some from my brother in law’s garden and some from the market. I love summer produce!
Enjoy the rest of your weekend. We are going to dinner and a movie tonight but Brandon won’t tell me where we’re eating! Can’t wait to report back to y’all tomorrow! 😉
Have you ever tried BodyPump? If so, what do you think?
