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body pump 85 launch

by Heather

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.


Bodypump 85!

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?


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Elle April 8, 2013 - 8:53 am

Unfortunately for me, the only Body Pump classes in my area are offered when I cannot attend! I did get a chance to try it out last month 3 or 4 times and absolutely love it. The new release looks great! Have fun.

For me, the leader really makes the class…. I did one with a different, much less energetic and quieter leader and it wasn’t nearly as fun.

Fit Mama April 8, 2013 - 2:45 pm

Oh no! Well if you get a chance to try it out again I bet you’ll love the new release!

Erica April 8, 2013 - 10:09 am

wahooooo! Yayy for a good weekend. Glad y’all are feeling better. So much junk going around. I love the band idea. We have our launches this upcoming Saturday. We already launched attack, so just launching step and pump. I need to learn choero! ahhh

Fit Mama April 8, 2013 - 2:46 pm

It’s choreo week for you girl! Have fun with your launches this weekend.

Carol April 8, 2013 - 2:46 pm

I love the new release. The plyo jumps and walking push ups are moves that we did in the first Grit release, so were familiar to me. Unfortunately, I’m filling in extra hours at work for 3 weeks so it has completely stuffed up my exercise routine.

Fit Mama April 8, 2013 - 3:58 pm

Boo for work! Don’t they know they shouldn’t mess with your routine 😉 are you still doing grit?

Tina @ Best Body Fitness April 9, 2013 - 4:40 am

Sounds like a super tough release. They have BP at my gym but haven’t taken it yet since so much of my strength work is trial runs of Best Body Bootcamp stuff. May have to give this round a go, though. Oh – love the curled hair too!

Fit Mama April 9, 2013 - 6:00 am

Oh I bet you’d love it! Even just to try it once… maybe you’d take some ideas from it for your BBB. Wish you could come to my class!

Tiff April 9, 2013 - 5:04 am

Oh man, this really makes me miss body pump! Such a fun class 🙂

Fit Mama April 9, 2013 - 6:00 am

It is! I would miss it too if it wasn’t in my life.


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