Good morning! How was your weekend?
This past one seemed to fly by (when do they not?). Thankfully I got to enjoy it. Thursday afternoon/Friday all day I was fighting some stomach bug/body ache that left me pretty much on the couch or in bed all day. Or as much as I could with a crawling kiddo who was also a clingy kiddo. I got my class covered on Friday and prayed I’d feel better for the launch the next day. And the day of rest worked! Saturday I woke up much better and ready to teach two classes that day.
When I got home from the workouts, Jacob and I had some chill time before heading over the my brother + sister’s house. I think Hunter caught my bug and was not feeling well Saturday night, so after a rough night we had a lazy Sunday morning. I even got to sleep in a bit since Jacob got up with Hunter. Love that guy. I curled my short hair for the first time since I’ve cut it.
I thought it turned out cute! We went to Costco and Chuck’s for some groceries later the day, then more chill time the rest of the day. Again, just what we needed.
I love launches. It is so much fun introducing a new workout to members, and this was one especially exciting. There were lots of new challenges in release 85.
Before I get into it, if you aren’t familiar with bodypump and what the heck I’m talking about, check out the body pump section on the group fitness page to read what it’s all about.
For this launch I wanted to do something fun. It takes me a while to come up with a creative idea, but I figured it out in time. Super sweet headbands! I bought some bright green, pink and blue stretchy fabric, cut out strips and my mom and I wrote a bunch of encouraging words on them. I thought they turned out well and pretty much all 45+ people in class wore them!
Body pump 85 breakdown:
Warm up – Heartbreak on Hold
A fun and lighthearted warm up song.
Squats – Antidote
The intensity in this song matched the intensity you felt in your legs. Just two sets of work. LONG sets with tons of bottom halves. Your legs want to stop after just one set, but that’s not an option.
Chest – Uprising
I’m a big fan of Muse, so I loved this song. I also l.o.v.e.d the new challenge in this track – working from the bottom. Two out of four of the sets of work are from the bottom range to the top. It adds a huge challenge!
Back – The Rhythm of the Night
Back is always fun, especially when you have both power presses clean and presses. Tons of overhead work = big cardio effect.
Triceps – Let it Roll
This was a happy song for triceps. You needed the happy song to keep you going. The challenge was to keep your back weight on the bar for the tricep presses. I tried it once during practice and barely made it. Something to work up to for when I’m teaching it! Bar work + dips + extension leave nothing left in the triceps.
Biceps – Blow Me (One Last Kiss)
This track killed the biceps. It was a bit longer than normal, with a really long last set. Super fun song by Pink with lots of intensity. Really made our biceps pop for the pictures below. 🙂
Lunges – Spectrum
While I was not a big fan of this song, especially the first half of it, the new challenge that came with the lunge track made it turn out okay. Okay, better than okay. 🙂 The plyometric straddle jump. Holy cows, it leaves nothing behind in the legs. You do one set of 16, take a break, and then finish with another set of 16 at the end!
Shoulders – This is How We Rock!
Walking push ups + 16 single push ups. That’s how the intensity in this track starts, and it just keeps building on itself. Two sets of work with the plates and then finishing with bar work. Heavier than normal makes it tough to finish.
Core – One More Night
The big focus for the core track was on upper and lower abs, not so much obliques this time. Lots of leg extensions and lifts with the plate targeted both parts. And two days later I’m still feeling my abs . 🙂
Cool down – Forever
Great song for the cool down. It slowed everything down and gave the muscles what they needed after all the work. Although, for an instructor, the flow of the choreography is a bit confusing.
I was so proud of everyone and loved the energy of the class. I team taught with Suzanne, which never disappoints!
This morning I’m off to teach body pump again, but since I’m not team teaching I have the entire release to teach… hoping it goes well!
Here’s to a happy Monday and a fit week!
Have you tried the latest release? What do you think? What was your favorite workout of the weekend?