So it’s time to launch the newest Les Mills release at Gold’s Gym again, and that means sharing the latest BodyPump playlist for release 91. Sheesh these releases are coming FAST now. It really doesn’t seem like 3 months since the last launch, and horrifyingly I just got notification that the next releases will be available for instructors in 4 weeks! Yikes. That will be something to come back to after our vacation.
For me the releases don’t “sink in” until I’ve taught them to classes a few times, but I can already say I LOVE some of them, dislike a few others, and a few are just blah.
Warm Up – Ten Feet Tall – Afrojacks [iTunes / Amazon] Original versions, Les Mills remix unavailable.
Fun Song, love the addition again of the single clean and press, and the double set too. Plus this warm up has the addition of rotator raises which makes it different from the previous warm ups. Good job because you’ll need warm shoulders for this release!!!
Squats -Somebody Told Me – The Killers [iTunes / Amazon]
too quick. Tough to get full range. Honestly I’m struggling with the squats lately, almost all of the tracks are fast, which is why I use “Antidote” so much in my classes. This squat track has LOTS of singles and is gonna be a BIG calorie burner!
Chest -Goodness Gracious – Ellie Goulding [iTunes / Amazon]
goodness gracious this one is gonna be a doozy! Barbell work (option of the A-press) superset with push-ups, TWICE, makes this possibly the hardest chest track ever. At least if you have the correct barbell weight and get on the toes for push-ups 😉
Back -Beautiful life (mikkas remix) – Armin Van Buuren feat. Cindy Alma [iTunes original version / Amazon original version] Remix unavailable on either itunes or amazon!
I’ve been doing some older back tracks as I like the clean and press combo’s and this one is back to basics. But the combo is killer. Working up a sweat on this one.
Triceps – Hey Brother – Avicii [iTunes / Amazon]
Love it. I know people are gonna hate it, all the dips, all the overheads, and push ups but I LOVE those movements. They work. I’m not keen on the kickback row but it’s a short welcome break on this track.
Biceps – Bad Company – Five finger death punch [iTunes / Amazon]
boring song. Period. I get that they have to appeal to all genres but this song is blah. Plus the choreography with all the shoulder rolls, blah.
Lunges – Find You – Zedd feat Matthew Koma & Miriam Bryant [iTunes / Amazon]
Initially I didn’t think I’d like it, I prefer barbell lunges, but this one is one of the better plate lunge tracks Les Mills has done. I like the squat press as something different too, we haven’t done that in the lunge track for a few releases.
Shoulders – Eat sleep Rave Repeat (calvin harris remix) – Fatboy Slim & Riva Star feat Beardyman [iTunes / Amazon]
Love hate relationship. It’s one I’m gonna have to do a few times to see if I like it. I prefer more overhead presses than upright rows. Also I don’t see the point in the rotator pec dec movement. Not functional whatsoever, no purpose to it, way better exercises they could have chosen than the pec dec. Plus we did a lot of this movement in the chest with A-press/bench press and push ups… seems redundant.
Abs – Trumpets – Jason Derulo [iTunes / Amazon]
short and sweet. I like the movements, it’s just a blah song again. Something fun is needed after shoulders. This song just falls a bit flat after the heavy techno beat of Fatboy Slim.
Stretch – Burning Bridges – One republic [iTunes / Amazon]
This one grew on me, I like it!
So to the other part of this part, no more CXworx for me. I’ve been struggling a few months with this program due to my enlarged PKD kidney but release 16 really tool a toll when I was practising. Track 6 is the major problem with the prone back extensions. That just isn’t comfortable for me…
As I said I was already having some issues with the tubing rotational work, and a few other movements. I CAN do them, just not to the tempo’s they want, and somedays I can’t do them at all depending on how lumpy kidney is feeling. So I made the decision that I couldn’t teach CXworx, and as of this month I now teach freestyle abs class instead. I’m actually really happy about the change as it means I can focus on TEACHING and correcting, which I kinda feel you can’t do that well in Choreographed classes. So I won’t be posting any CXworx playlists in the future.
Cathy
What is your favorite Body Pump release?
Di Hickman
I’d say 78. I trained on 78. The only one I wasn’t keen on for that release was shoulders, everything else was amazing.