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Friday, January 23, 2015

Body Pump- Some routines and workouts

If you have been following this blog for a while.  
Then you rock.  

And you also probably heard (saw?) me mention body pump, and my extreme love for it, a few times.  I refuse to go near the weight section of the gym (it's intimidating) so it is important for me to learn some weight training routines in the comfort of my own home or smaller gym. Body Pump has been wonderful for providing a comfortable environment to weight train, as well as an educational tool to properly weight train at home.

What is body pump? 
 A kick ass workout where you get to stay in one place.  Coming from a runner- this is awesome.  Okay, now what it really is, is a full body workout using a weighted bar and hand weights.  This is perfect for people who want to learn how to properly use weights, and pro's alike.  4 pounds on your bar or 40, this is a class for everyone and can be as challenging as you want to make it.  Even with light weights, you will be so sore the next two days that you will never look at stairs the same way.  And the second day is always worst. 

All body pump routines follow this sequence:
Warm up
Cool down

When I was back in Connecticut, I was taking classes regularly for a great price.  However, here in Utah, I am having a really hard time finding body pump classes that fit my graduate student schedule and budget.

So I did what any poor 20 something does. 
 I went to Pinterest to scour the selection of free workouts.  
And let's be honest, Pinterest never disappoints.

From quick routines, how to moves, to full length body pump classes, I found it all.  I found a website Tone and Tighten that has a lot of great at home exercises. 

My apartment complex has a mini gym (it's tiny)  but has all of the heavier weights that I do not have in my apartment.  There is no bar so I just improvise with a set of hand weights.  After my run Wednesday I decided I wanted to get back into weights and ran through a few of my favorite body pump moves.  Two days later I am still so sore. 

Links to some great work outs:
This 15 Minute at Home Arm Workout is perfect for a post run arm workout
Here is an hour long video of an actual body pump class so you can follow along at home and learn all the moves. 

So even if you are on a budget, you can work out at home with a set of hand weights.  Let me know what you all think of these routines!


  1. {\rtf1\ansi\ansicpg1252
    {\fonttbl\f0\fnil\fcharset0 ArialMT;}

    \f0\fs26 \cf2 \cb3 \expnd0\expndtw0\kerning0
    \outl0\strokewidth0 \strokec2 The toneitup ladies have tons of workouts (everything from yoga to strength training) all for free! Most of them require nothing more than some hand weights, and their annoyingly perky attitudes really do keep you going (also, the motivation that one day, you too could look like them- hah!)}

    1. I knew they had workouts but I thought all their programs were paid program (and super expensive!) BUT if they have free ones then I am going to check them out!

      Thanks for the tip!

  2. Only their nutrition plan is paid, everything else is free! They post a weekly schedule of workouts (a blend of youtube videos and print-outs) but if you don't want to follow the schedule and do your own thing you can get all of the workouts here-


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