Gym Nasty Body Pump
I thought I'd share the "wonderful" Body Pump workout we did today online, just in case some of you ladies who missed it wanted to try it out this weekend... wink, wink.
Today's Body Pump workout was a EMOM workout -- Every Minute On the Minute -- which meant I gave you a particular exercise to perform a certain amount of reps for. However, instead of me picking the number, for Round One I designated a couple of exercises to each of the ladies and the number of reps they completed within the 30 seconds on was the number we used for the following two rounds. Then, for Round Three, I added 2 reps to each of the exercise rep counts.
Try it out.
Listed below are is the exact execution of today's Body Pump but if you want to add an extra challenge, do like what I did with our Swole Sistas today and use their rep count in Round One for the rep count for Round Two and then add 2 (or more... ?!) extra reps for Round Three.
And yes... if you want to do that, awesome. Definitely try it out. Let us know how it went for you too. If you post it on social media, be sure to tag Empowered Clubhouse so we can cheer you on and share your awesomeness. Thanks ladies.
BODY PUMP FOR FRIDAY, OCTOBER 29...
ROUND ONE
30 seconds on, 30 seconds off, with a 60 second round break at the end.
Loaded beast push up
Plank jacks
Forward lunges
Touch downs
Inch worms
Plank with leg lifts
Roll ups
Pile squats
PLANK TIME – 60 seconds
ROUND TWO
60 seconds to complete each exercise with a 60 second round break at the end.
12 Loaded beast push up
32 Plank jacks
8 Forward lunges
20 Touch downs
6 Inch worms
15 Plank with leg lifts
9 Roll ups
31 Pile squats
PLANK TIME – 60 seconds
ROUND THREE
60 seconds to complete each exercise with a 60 second round break at the end.
14 Loaded beast push up
34 Plank jacks
10 Forward lunges
22 Touch downs
8 Inch worms
17 Plank with leg lifts
11 Roll ups
33 Pile squats