BP79情報 part 3
噂だと全体的にきついとかボーナストラックが、初のトライセプスなのだBodyPump 79 Review / PreviewHello and welcome. Spring is in the air in sunny downtown Melbourne and what better time to crank up the next BodyPump workshop. Release 79 is in the house. Ladies and gentlemen, let the fun begin.The focus for BodyPump 79 is easy-to-follow moves combined with high intensity and high endurance rounds to shape our bodies for Summer (or Winter, depending on your side of the globe)Warmup: We start of this ‘next level' workout with a fairly familiar tune that will take us ‘Higher'. As expected, no real surprises here, just the usual sequence of deadlifts, rows, squats, lunges and bicep curls. Not that we need anything new in the warmup. The first 5 minutes are here to warm up and connect with the workout. Given the awesome tunes playing, there is certainly no problem doing thatSquats: Ok, time to work. The advice for the day: At least triple(!) your warmup weight. This one is going to hit us with 4 massive rounds of work. We get a nice little combo too. Let me tell you, when the beat hits, you'll know the song. This one will definitely take us ‘closer to the edge'. After a little 2×2 warmup, the chorus takes us into the 4 single + 4 bottom combo. You'll be surprised how quickly your heart rate is going to shoot up. Small chance to slow down a bit with some 2's and 3's and then straight back into the combo. Too easy so far ? Well, i didn't think so, but since you asked, how about some evil little ‘down, hold, up slow' combos to build the acid before you smash the single combo again ? Catch your breath, lather, rinse repeat. Bet you're rethinking tripling your bar weight right about now :)Chest: Another remake of a current pop track to push the chest. Nice easy beat to get us started and aligned. 2's, 3's, a couple of slow ones and a nice solid set of singles and bottom halves. Nothing unexpected today, you can just lose yourself in the music and focus on the workout. You will feel a little tingle though around two thirds into the track when you realise you've done an awful lot of singles without a break. Don't worry, you'll get a quick break before a big 90 second finish. Dig deep though, that last round feels a lot longer than you think!Back: Oh yeah, the Power Press combo is back. Inspired by Cross Fit to really get the blood pumping and the heart rate racing, we combine this with a new wider grip to target more muscles. We start with a normal single row and triple warmup round to a nice big techno beat. Perfect way to start the workout. Quick break and then get yourself up with your new medium wide grip for 3 rounds with 2 breaks. The first round starts with some slow deadlifts before the beat drops away and you head upstairs for the Power Press. It's a bit of an odd point in the music as you're lifting without the usual big bass beat, but don't worry, it comes back stronger than ever by the time you head upstairs again for the second time. Throw in some triple rows and our old friend the 7-row to finish it and your heart & lungs are screaming by the end of the first round. Two more rounds to go. Can you handle it ? I was starting to wonder by the end.Triceps: A man singing Lady Gaga's ‘Born this way' ? Hmm...Australia's PPCA licensing and royalty restrictions have a bit to answer for :) Once your get past the artist choice, we get stuck into a solid tricep workout starting with the bar in a fairly predictable extension, press set. Let's mix it up with some tricep dips to shock the muscles, visiting some slow and deep dips as well as singles and quick-slows along the way. Finish the track with a massive round of seated overhead extensions and by the end of the track you've totally forgotten about the song itself.Biceps: Woohoo. Big rock track in the house. From memory, the last time we saw ‘Livin on a Prayer' was somewhere in the late 30's. Let's give it a shot. I think you could probably make the choreography up yourself just by listening to the song and get it right. This is a perfect bicep track. 2's during the verse, 1/3 for the pre-chorus and tense bottom halves for the chorus. Tap your toes, sing along and just have fun with this one. Go big a little bigger on the weights too. Trust me, you'll be too busy singing along to notice that your arms just caught fire.Lunges: I've got to say, the lunge tracks seem to be getting harder and harder lately and this one is no different. Set to a dance remix of ‘Grenade', we're getting hit with consecutive sets of squats and lunges . There are minimal breaks between changes, so you're going to really feel this workout within the first couple of minutes. Start off with a decent sized bar and hit some slow squats to set the mood. Quick transition to mega-set of lunges to raise the heart rate and cringe as we get into the dreaded ‘quick down-hold-slow up' lunge that just totally burns up the legs. Reset for round two as we do it all again on the other leg. Ok, so now you're ready for a break. But wait... No... Round 3 ? what ? but I only have 2 legs! Hah, Surprise! We're back to the first leg with some single and bottom half punishment. Care to swap legs for round 4 ? No, i did't think so. Do it anyway :) Vicious, but totally worth it.Shoulders: Scooter is back! Awesome. Check out the video on Youtube for this track: "J'adore Hardcore", it was shot in my town of Melbourne, Australia :) So, apart from the great music, what's new ? For Release 79, we get to combine Pushups, a bent-over standing rear delt raise, side raises, rotator presses and our old friend the peck deck. Twice! the new Standing rear delt raise is a really interesting move. Because you're standing, you're much more aware of your body and end up executing them more effectively, I think. I certainly feel it much more. the transition between the moves is seamless and by the time you hit the peck deck, the massive beat will drive you through the roof! Save some fuel for the end though... There are 17 pushups!Abs: Ahh, my old friend the Rotating Side Plank is back. How I've missed you. Remember it from BP 66 ? Start with a Side Plank and then thread the top arm around and under the body. First though, we'll start with a quick round of crunches with a new upside-down plate hold that is designed to get your elbows out of the way and open your chest properly. Nice track overall, although it seems quite short in comparison to the usual ab tracks.Stretch/Cooldown: Nice to see the choreography team change things up a bit this time around. Set to a beautiful song, we get nice long stretches in a completely different sequence that is sure to trip a a few instructors here and there :) We see a couple of new stretches and spend virtually not time on the ground at all. Nothing terribly exciting here, just a well earned break after a massive workout.So, what's my impression overall ? Without a shadow of a doubt, this is my new favourite Bodypump release. There is absolutely not a single ‘weak' link in this whole chain. Every track is fair but vicious. Every track oozed energy and excitement and every track gives you the best possible workout for the muscle group. If you walk out of a BodyPump 79 class without being a quivering, sweaty mess, you and I need to have a very serious talk about your weight selection :)Once again, congratulations to the Les Mills team for an absolutely outstanding release. They have set a new benchmark, and given the whispers I have heard about Bodypump 80 coming up, things are only about to get even crazier!Now, get out of here. Enough sitting at the computer. Find a gym, grab a bar & some weights and get into it!