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What is BODYPUMP: BODYPUMP 101 overview and first-timer tips

April 9, 2014 By Ashley 131 Comments

It’s one of the most popular group fitness classes in the world, and it’s my favorite way to work out. Let’s talk about everything you need to know about the Les Mills BODYPUMP workout, including what is BODYPUMP and what to expect in your first BODYPUMP class.

What is BODYPUMP: BODYPUMP 101 overview and first-timer tips

What is BODYPUMP_ BODYPUMP 101 overview and first-timer tips by A Lady Goes West

What is BODYPUMP?

Those of you who have been reading A Lady Goes West for a while know that I have been teaching Les Mills BODYPUMP classes for many years.

You’ll see the name pop up many days on the blog. And maybe you have friends who take the class or maybe you have always wanted to try it yourself. No matter what, I wanted to share what a BODYPUMP class really entails. (For more information on my journey in the world of working out, head on over to the Fitness page.)

Here’s a rundown, or a BODYPUMP 101, if you will.

What type of workout is BODYPUMP?

BODYPUMP is a resistance-based or weight-training group fitness program, created by a company called Les Mills International out of New Zealand. According to Les Mills, BODYPUMP is:

“The original barbell workout that strengthens and tones your entire body.”

Standard BODYPUMP class

A standard BODYPUMP class has 10 tracks, or 10 songs, running about 55 minutes long. Each song, outside of the warm-up and cool-down, targets a main area of the body.

Because BODYPUMP is a pre-choreographed program, every single BODYPUMP class, no matter where you take it in the 100 countries around the world where it is offered, will run in this order.

  1. Warm-up
  2. Squats
  3. Chest
  4. Back
  5. Triceps
  6. Biceps
  7. Lunges
  8. Shoulders
  9. Abs/core
  10. Cool-down

There are also 30- and 45-minute express versions of BODYPUMP, which feature just a few major muscle groups, beginning with a warm-up.

BODYPUMP moves

The moves include a variety, aimed at targeting every muscle group. A typical class will feature deadlifts, deadrows, upright rows, squats, chest presses, clean and presses, tricep dips, overhead tricep extensions, tricep push-ups, bicep curls, plate curls, lunges, push-ups, overhead plate presses, rotator raises, crunches, hovers and of course, stretching at the end.

You don’t need to know what any of the moves are to be successful in BODYPUMP, because the instructor will describe what you need to do with your body for each during class. Once you start going to class regularly, you may start to remember the names of the moves and even start to learn which muscles each works.

Equipment for BODYPUMP

To do a BODYPUMP workout, you will need a barbell with weight plates, a bench-top with risers and a mat. During the chest and tricep tracks, participants lay back on the bench-top.

BODYPUMP 100 class overview and tips for first-timers by A Lady Goes West

What to know as a first-timer to BODYPUMP

Because there is a lot of equipment needed, it can be scary to enter your first BODYPUMP class. There’s no need to be intimidated, because even the loyal regulars and the instructor (like me), has been there as a first-timer before.

I recommend that you go in with an open mind and consider these tips:

  • Show up a little bit early and introduce yourself to the instructor, that way they can tell you what to expect and keep an eye on you.
  • Set up close enough to the front so you can see the instructor’s full body.
  • Don’t worry about the weight other people are using during class. Stay light with the weight on your first few visits, maybe starting with one small or medium plate on each side of your bar, with a couple of extra small plates.
  • Listen to the instructor’s cues for how to move your body. Don’t stare at yourself in the mirror and zone out, but follow the directions of the voice on the microphone. Instructors are there for a reason, and that’s to help you do it right and move safely and effectively.
  • Feel free to put the bar down at any time. Even if you do the entire first class with just a bar with no weights, or with no weights at all, you will still get a workout.
  • Please don’t worry about your neighbor or feel competitive. Nobody is looking at you. In fact, most people are so busy worrying about themselves they won’t even glance in your direction.

How hard is it?

The beauty of BODYPUMP is that you can make it as hard as you want, by increasing your weight as you get stronger. You can also take low-option moves, which will be demoed by the instructor if they are available during a particular track. And if you don’t feel right doing any particular move, you can skip it, or do your own slight modification.

During class, we do typically 70-100 reps per song, with a total of 800-1,000 reps per class. While there is a break between each song to stretch and regroup, you do spend most of the time working under tension.

As an instructor, I do the full workout along with the class, standing in the front of the room.

What’s the best thing about BODYPUMP?

It’s been called one of the fastest ways to get in shape, as it challenges every major muscle group with high reps during each class. If you don’t lift weights, it’s a great way to get into resistance training with the help of the group vibe and an instructor on the mic. If you do lift weights, the class offers you a chance to challenge yourself with longer sets, in which you may move quickly from exercise to exercise and improve your overall fitness.

But most of all, BODYPUMP has great music and it goes by quickly, especially if you have a motivating teacher taking you through.

There you go. A very basic BODYPUMP 101 overview. For more information other Les Mills classes, see BODYATTACK 101 and CXWORX 101 and Les Mills Barre.

And you can try BODYPUMP at home for free by trialing the Les Mills On Demand streaming service. Head to this link to get your free 21-day trial. Have fun!

Disclaimer: BODYPUMP may not be right for everyone, so make sure you check with your doctor before trying a class. And if you do go, have fun!

Questions of the day

Do you have any questions about BODYPUMP?

Have you ever been to a group fitness class before?

For those out there who love BODYPUMP, what’s your favorite track?

Filed Under: BODYPUMP, Class reviews, Fitness Tips, Group Fitness, Healthy living, Les Mills, Popular Posts Tagged With: BODYPUMP, BODYPUMP 101, BODYPUMP class, Class reviews, fitness, Group Fitness, Les Mills, Les Mills BODYPUMP, what is BODYPUMP, what to expect from BODYPUMP, workouts

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About Ashley

I'm a writer, trainer, group fitness instructor, new mom and foodie, and A Lady Goes West is where I share my healthy lifestyle, simple meals, fitness tips and experiences living in the San Francisco Bay Area.
 
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Comments

  1. Breanne says

    April 9, 2014 at 6:19 pm

    I made my way to your blog from Annette’s, but I realized when I got here I’d read your AIM2 recap some other instructor friends had shared on fb awhile back. 🙂

    This is a great 101! I love bringing people to Pump – though in several years I still haven’t managed to convince my parents to try it. 😉

    My favorite is usually Back, but I’m totally music driven so my favorite track in any given class or release is subject to change. 🙂

    Reply
    • Ashley says

      April 9, 2014 at 7:44 pm

      Hi Breanne,
      Thanks for stopping by. I know, I do the same thing with trying to bring others to my class. I’ve brought my Mom, brother, husband and tons of friends, but never my Dad. Back is always a good one, but I think I’m probably partial to lunges and shoulders. Come back again to keep track of my Les Mills ramblings. 🙂
      Best,
      Ashley

      Reply
      • Breanne says

        April 9, 2014 at 8:48 pm

        I’ve got you subscribed in feedly – can’t wait to read more (and best of luck with launch prep for Friday!)!

        Reply
        • Ashley says

          April 10, 2014 at 8:48 am

          Thank you!!

          Reply
  2. Katie @ Daily Cup of Kate says

    April 10, 2014 at 5:47 am

    I absolutely love BodyPump especially when I want a total body workout. This is a great review- I will definitely forward this on to my some of my friends who are curious about the class!

    Reply
    • Ashley says

      April 10, 2014 at 8:47 am

      Thanks Katie. I’m glad you are a BODYPUMP fan.

      Reply
  3. Annette@FitnessPerks says

    April 10, 2014 at 11:07 am

    Awesome overview of the class, Ashley!

    I love BP! My favorite track is squats….and then triceps, back, and lunges. Pretty much everything! 😉

    Reply
    • Ashley says

      April 10, 2014 at 2:21 pm

      Hi Annette,

      Thank you! And yes, those are all good tracks. Squats definitely sets the tone for the workout.

      Reply
      • Kim Morley says

        April 10, 2014 at 8:14 pm

        Annette and Ashley you know each other?? Small world!

        Reply
        • Ashley says

          April 10, 2014 at 8:31 pm

          Hi Kim!

          How do you know Annette? Annette and I have connected through the healthy living blogger community of course.

          Thanks for stopping by the blog. Hope you’re doing well:)

          Reply
  4. Terra Simpson says

    June 15, 2014 at 10:41 pm

    Seems how I somewhat lack with my range of motion, core stability and balance, would one of those large balls that are usually found at a gym be a good starting point? One of my BP teachers Jackie and I worked and talked for about 5-10 minutes last Monday after class on the lunges and was recommended not to use weights for the next couple of weeks. It’s all because of how I stand, walk and my gait. Any opions? I would love to hear them.

    Reply
  5. caris says

    December 29, 2014 at 1:45 pm

    I really want to get in shape and am interested in bodypump at my local gym. However, I am scared to go as I feel intimidated with the people that might be there and it would be the early class and I feel that is the time that the hardcore people go. Any advice?
    Thanks

    Reply
    • Ashley says

      December 30, 2014 at 1:06 pm

      Hi Caris! First of all, don’t be scared. Everyone has been a first-timer before. Follow my tips above, talk to the instructor and get there early. Even if everyone is hard-core, you can use whatever weights you are comfortable with. And rest assured, no one will be judging you! Have fun with it! You’ll learn to LOVE BODYPUMP and be so glad you went. But of course, feel free to stay for only have the class during your first time. That’s totally okay. 🙂
      Ashley recently posted…A look back at all the happenings of 2014My Profile

      Reply
  6. Terra Simpson says

    February 13, 2015 at 9:16 pm

    I had a gym disaster that struck me really hard and because of it, I can no longer do BP. Is there any way that I can continue it on my own???? What would you recommend???

    Reply
  7. Terra Simpson says

    February 18, 2015 at 9:38 pm

    I don’t have any dumbells laying around at all. I walked across the street from where I work to leave something for a teacher that I had and I walked in the door of my former gym. This person just starred at me. No hi how are you or what happened to you. Anyways, when I asked if I could leave something for my former teacher Kelly she was asking me who was your teacher, what class does she teach and why. I wanted to just tell her off. I wanted to say ” who had a disaster here? You or me?”

    Reply
    • Ashley says

      February 19, 2015 at 8:37 am

      Hi Terra, I’m really sorry that you’ve had to go through some uncomfortable situations at your gym. I hope this type of thing doesn’t happen to you again!
      Ashley recently posted…How to start moving more every single dayMy Profile

      Reply
      • Terra Simpson says

        February 19, 2015 at 8:45 am

        Thanks Not to worry because I’m not going back to that gym.

        Reply
  8. Terra Simpson says

    February 19, 2015 at 1:34 pm

    Can you think of any dumbell exercises I can do? I know somebody that has at least three sets.

    Reply
    • Ashley says

      February 19, 2015 at 10:28 pm

      Hi Terra, I responded to this question earlier today on another comment. 🙂 Did you get it? Check out my Fitness & Workout page for some dumbbell workouts to do at home. And be careful of course! 🙂
      Ashley recently posted…How to start moving more every single dayMy Profile

      Reply
      • Terra Simpson says

        February 23, 2015 at 7:50 pm

        Thanks I will defintanetly check out the fitness and workout page.

        Reply
  9. Terra Simpson says

    February 23, 2015 at 11:47 pm

    To be honest, I wasn’t the most sure footed person in the class. I would be looking at myself in the mirror on the lunge track and I’d get the ” Terra not a good idea.” My squats were kinda suffering one time and my gyms good old fitness manager Doug showed up right next to me and I got the ” get lower,” I tried so hard not to laugh.

    Reply
  10. Terra Simpson says

    February 25, 2015 at 12:52 pm

    I will really try hard to get back into exercise. I just need a giant kick in the rear end and just pray to the Lord that he’ll just give me the strength and the desire to get back to it. I’m a little surprised that Doug didn’t say anything about personal training sessions to get be back on track.

    Reply
  11. Terra Simpson says

    May 8, 2015 at 8:35 am

    I checked out your page and I did find some dumbell exercises, however, my desire for exercise has completely dissapered. My teachers Jackie and Kelly along with the fitness manager Doug did a good job trying to keep me moving at the gym when I didn’t feel like it. I don’t dare tell my brother and sister-in law because they will pester me to death.

    Reply
  12. Terra Simpson says

    May 8, 2015 at 4:35 pm

    I miss Bodypump but not my classmates.

    Reply
  13. Terra Simpson says

    May 21, 2015 at 9:06 pm

    I think my other problem was with my Wed night BP classmates. My gym got this fitness manager by the name of Doug in October and it didn’t take him long to start showing up in my Wed night class. No big deal to me or my teacher Kelly. She knew me pretty dang well not to say anything to me about it. Anyways, after about two weeks of him showing up, I started getting comments from my classmates and just did my best to ignore it. The more I think about it, I should’ve approached Kelly outside the classroom and should’ve told her what was being said. However, I never did do you think I was stupid not to do that? If my other teacher Jackie ever had known, she would’ve probably thrown a fit. I did my best to approach two of my classmates but I just gave up.

    Reply
  14. Jeff says

    June 28, 2016 at 8:01 pm

    Thanks for this post! I’m trying BodyPump for the first time tomorrow and it is great to have some idea what I am in for!

    Reply
    • Ashley says

      June 28, 2016 at 8:04 pm

      Hi Jeff! Love to hear that. Enjoy class! 🙂 And yes, you may be very sore …

      Reply
  15. videos sporting vs porto says

    January 14, 2017 at 5:28 am

    Mais d’une manière plus générale, les spécialistes s’accordent tous sur le fait que le rire réduit le stress et les tensions. http://www.youtube.com/watch?v=-Ncbp5bezt4
    videos sporting vs porto recently posted…videos sporting vs portoMy Profile

    Reply
  16. Olivia Carver says

    March 23, 2017 at 5:46 am

    I am writing this upon stumbling on your blog and taking my first Body Pump class this morning. IT. WAS ROUGH. Towards the end I was shaking and thinking to myself, “I don’t think I’ll ever come back”. It was definitely a thorough work out and I’m sure will feel good when I can get up the stairs haha but I’m a little taken aback. I have a feeling that part of the issue is that I am out of shape and need to work my way up. I only used the 2.2 and 5 lb weights, but I feel even that may have been too much. I am going to try again next week and take your advice and voice those concerns to the instructor so that I can focus on form and build myself up. Do you have any more tips for beginners to keep going?

    Reply
    • Ashley says

      March 23, 2017 at 2:09 pm

      Hi Olivia! So glad you made it through a whole class! You can totally stay for half the class next time, then build up each time by staying for one more track. That way you don’t get TOO tired. You can also put the bar down at any time any just use your own bodyweight. Also, make sure you have good posture, brace your core during all the moves, and try to complete good range of motion — just as the instructor tells you to. 🙂 Let me know if you have any other questions!!

      Reply

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  42. Food, drinks and a very hydrating giveaway - A Lady Goes WestA Lady Goes West says:
    February 25, 2015 at 2:16 am

    […] filled me with plenty of protein and potassium to restore my energy levels after teaching BODYPUMP, and it was enough that I could get through a night-time stop at […]

    Reply
  43. Friday Favorites: Celebs, scents, games + more - A Lady Goes WestA Lady Goes West says:
    February 27, 2015 at 2:16 am

    […] background, I mentioned that I teach Les Mills classes, and she said she used to love to take BODYPUMP. Awesome! Oh, and I walked away with a little gift bag and a beautiful new Lorna Jane top. It was a […]

    Reply
  44. Why group fitness classes are good for you - A Lady Goes WestA Lady Goes West says:
    March 5, 2015 at 2:11 am

    […] to get your body moving in new ways. I never lifted a weight in my life until I started to attend Les Mills BODYPUMP classes almost seven years ago. Fast forward to today and I teach the class, work in fitness, love […]

    Reply
  45. My First BODYPUMP Experience | Pink Polish and Running Shoes says:
    March 10, 2015 at 2:16 am

    […] Saturday morning I took my first BODYPUMP class, something I’ve been dying to try since I first read about it a year ago. For anyone who doesn’t know what BODYPUMP is, Ashley over at A lady Goes West wrote a great overview you can check out here. […]

    Reply
  46. A sunny low-key weekend and my workouts - A Lady Goes WestA Lady Goes West says:
    March 16, 2015 at 2:16 am

    […] one-hour BODYPUMP class, foam […]

    Reply
  47. Eating, drinking and sharing the pictures - A Lady Goes WestA Lady Goes West says:
    March 18, 2015 at 2:17 am

    […] celebrate St. Patrick’s Day yesterday, I wore some green socks to teach BODYPUMP, enjoyed a green smoothie for lunch and Dave and I had turkey burgers with green veggies […]

    Reply
  48. I don't like bad people, I do like good food - A Lady Goes WestA Lady Goes West says:
    March 25, 2015 at 2:30 am

    […] lot of movement. I drank this coconut water during BODYATTACK practice and this protein shake after BODYPUMP […]

    Reply
  49. A weekend full of fitness, food and fun - A Lady Goes WestA Lady Goes West says:
    March 30, 2015 at 6:59 am

    […] one-hour BODYPUMP class, foam […]

    Reply
  50. Win a ticket to a Les Mills event near you - A Lady Goes WestA Lady Goes West says:
    March 31, 2015 at 2:17 am

    […] BODYPUMP 101 overview and tips for first-timers […]

    Reply
  51. Friday Favorites: Quite a few good things - A Lady Goes WestA Lady Goes West says:
    April 3, 2015 at 6:28 am

    […] You see, I’m debuting a brand new BODYATTACK release on Monday and a brand new BODYPUMP release on Tuesday, so I have to practice the new moves and memorize the new choreography. […]

    Reply
  52. Les Mills BODYPUMP 93 class review - A Lady Goes WestA Lady Goes West says:
    April 21, 2015 at 2:20 am

    […] The 24 Hour Fitness gyms in the San Francisco Bay Area where I teach “launched” or “debuted” the latest Les Mills releases during the first week of April. I’ve been teaching the latest releases for a couple of weeks, so now I’m ready to share my feedback with you. (If you need a primer on all things BODYPUMP first, check out “BODYPUMP overview and tips for first-timers.”) […]

    Reply
  53. Become a master chef with Blue Apron delivery - A Lady Goes WestA Lady Goes West says:
    May 5, 2015 at 2:21 am

    […] working at the studio, writing, blogging and then heading to 24 Hour Fitness to teach a BODYPUMP class tonight. I’ll see you back here tomorrow for some more talk about food. Peace […]

    Reply
  54. What's normal to you? (And my daily eats) - A Lady Goes WestA Lady Goes West says:
    May 6, 2015 at 2:17 am

    […] night, after I got home from teaching BODYPUMP, I walked in the door to an empty dark house and threw down my heavy gym bag (Dave was working late […]

    Reply
  55. A bit of chatter and "What I Ate Wednesday" - A Lady Goes WestA Lady Goes West says:
    May 13, 2015 at 2:15 am

    […] night, I taught my last BODYPUMP class in my regular Tuesday evening time-slot. When I moved to the East Bay from San Francisco […]

    Reply
  56. A Big Fat Greek wedding and some Florida fun - A Lady Goes WestA Lady Goes West says:
    May 28, 2015 at 2:30 am

    […] today and make it home in time to change into some workout attire and get to the gym to teach BODYPUMP and a core class in the evening in Walnut Creek. After that, I’ll be unpacking, regrouping […]

    Reply
  57. Do you make these common grammar mistakes? - A Lady Goes WestA Lady Goes West says:
    June 8, 2015 at 2:15 pm

    […] guys! I’m done! Today, I’m teaching a BODYPUMP class at lunch, as well as going to a CorePower Yoga studio-opening welcome class and party […]

    Reply
  58. What's in the bag of a group fitness instructor - A Lady Goes WestA Lady Goes West says:
    June 11, 2015 at 6:49 am

    […] gloves. I wear these gloves to teach BODYPUMP classes, as well as to do my own weight-lifting workouts in the gym. These are also […]

    Reply
  59. What's in the bag of a group fitness instructor - A Lady Goes WestA Lady Goes West says:
    June 11, 2015 at 6:49 am

    […] gloves. I wear these gloves to teach BODYPUMP classes, as well as to do my own weight-lifting workouts in the gym. These are also […]

    Reply
  60. BlogFest 2015 and "What I Ate Wednesday" - A Lady Goes WestA Lady Goes West says:
    June 17, 2015 at 2:32 am

    […] get it out of the way — Go Warriors! I wore my Golden State Warriors jersey to teach BODYPUMP last night before heading to a viewing party, and the excitement was high in class — good […]

    Reply
  61. Warriors parade, the weekend and workouts - A Lady Goes WestA Lady Goes West says:
    June 22, 2015 at 6:40 am

    […] a one-hour BODYPUMP class, foam […]

    Reply
  62. The big highlights from IDEA Blogfest in LA - A Lady Goes WestA Lady Goes West says:
    July 20, 2015 at 5:05 pm

    […] Practiced one hour of BODYPUMP at home with […]

    Reply
  63. A wonderful weekend and a big fitness giveaway - A Lady Goes WestA Lady Goes West says:
    July 27, 2015 at 7:03 am

    […] Practiced one hour of BODYPUMP at home with […]

    Reply
  64. Scenes from the weekend and my workouts - A Lady Goes WestA Lady Goes West says:
    August 17, 2015 at 2:55 am

    […] a 45-minute BODYPUMP and a 30-minute core class, foam […]

    Reply
  65. Les Mills BODYPUMP 94 group fitness review - A Lady Goes WestA Lady Goes West says:
    August 31, 2015 at 2:56 am

    […] the latest release for BODYPUMP, if you need a primer on what a BODYPUMP class entails, check out BODYPUMP overview and tips for first-timers. What you really need to know is that BODYPUMP is a strength class, primarily using a barbell […]

    Reply
  66. Search terms that have led people to my blog - A Lady Goes WestA Lady Goes West says:
    September 2, 2015 at 8:26 am

    […] whom I had the pleasure of spending time with when she lived in San Francisco. I also took over her BODYPUMP class after she moved back to New Zealand. She’s good people, and she used to be a major […]

    Reply
  67. Class review: CorePower Yoga is hot, hot, hot - A Lady Goes WestA Lady Goes West says:
    September 6, 2015 at 9:06 am

    […] Favorites.” Oh and by the way, in case you’re wondering, I launched my new BODYPUMP and BODYATTACK group fitness releases in back-to-back classes last night, and it went great. But […]

    Reply
  68. My recent workouts, good reads and moreA Lady Goes West says:
    September 7, 2015 at 2:56 am

    […] Saturday morning, I subbed a packed BODYPUMP class with more than 50 people, did some chores at home, laid around and took a little nap, and […]

    Reply
  69. Friday Favorites: Food, fashion and more - A Lady Goes WestA Lady Goes West says:
    October 2, 2015 at 2:55 am

    […] been fine. Lots of work, blogging and teaching group fitness, of course. I subbed an extra three BODYPUMP classes this week, which has made the days even busier than […]

    Reply
  70. A fitness weekend and my weekly workouts - A Lady Goes WestA Lady Goes West says:
    October 5, 2015 at 11:46 am

    […] Wednesday: Did a 25-minute lower-body weights workout, taught a one-hour BODYPUMP class […]

    Reply
  71. How I started working in the fitness industry - A Lady Goes WestA Lady Goes West says:
    October 6, 2015 at 2:56 am

    […] Even though I wasn’t sure I actually wanted to teach, when a training for Les Mills BODYPUMP landed on the calendar near my parent’s house in Southwest Florida, I took a day off of work […]

    Reply
  72. Friday Favorites: Fitness fashion, food and more - A Lady Goes WestA Lady Goes West says:
    October 9, 2015 at 5:47 am

    […] his sister in the City (she is visiting for a conference). Tomorrow morning, I’m teaching BODYPUMP first thing, and then have plans to work on some writing assignments until we go to a […]

    Reply
  73. Tales from the weekend + my weekly workouts - A Lady Goes WestA Lady Goes West says:
    October 12, 2015 at 2:55 am

    […] Saturday morning, I taught a super-full morning BODYPUMP class, which was such a good way to kick-off the day. After that, I went home to take care of some […]

    Reply
  74. Friday Favorites: Fashion, celebrations + more - A Lady Goes WestA Lady Goes West says:
    October 16, 2015 at 5:19 am

    […] is the most versatile workout outfit, and I wore it last night for the first time to teach BODYPUMP and a core class. It fits perfectly, moves well and is something I could wear for just about […]

    Reply
  75. How to learn Les Mills group fitness releases - A Lady Goes WestA Lady Goes West says:
    October 29, 2015 at 8:55 am

    […] a few years of instructing, I can usually learn a new BODYPUMP or CXWORX release in just a few hours, while it takes me a few days to learn a BODYATTACK release. […]

    Reply
  76. A super-fun Key West bachelorette party - A Lady Goes WestA Lady Goes West says:
    October 29, 2015 at 12:18 pm

    […] that I’m back to normal now, I’m teaching BODYPUMP tonight and continuing to re-hydrate as best as I can. I’ll see you back here tomorrow for a post […]

    Reply
  77. A blog refresh, my weekend and my weekly workouts - A Lady Goes West says:
    November 2, 2015 at 2:56 am

    […] BODYPUMP 101 overview and tips for first-timers […]

    Reply
  78. A chill weekend and my weekly workouts - A Lady Goes West says:
    November 2, 2015 at 9:49 pm

    […] Saturday morning, I was up and ready to teach BODYPUMP in an 8 a.m. class. Dave had agreed to come with me earlier in the week, and he stuck by his word […]

    Reply
  79. My weekend and my weekly workout recap - A Lady Goes West says:
    November 9, 2015 at 2:55 am

    […] BODYPUMP 101 overview and tips for first-timers […]

    Reply
  80. Les Mills BODYATTACK 90 group fitness review - A Lady Goes West says:
    November 10, 2015 at 2:57 am

    […] BODYPUMP 101 overview and tips for first-timers […]

    Reply
  81. A concert, the weekend and my weekly workout report - A Lady Goes West says:
    November 16, 2015 at 2:56 am

    […] BODYPUMP 101 overview and tips for first-timers […]

    Reply
  82. A 20-minute BODYPUMP-inspired full-body barbell workout - A Lady Goes West says:
    December 17, 2015 at 2:56 am

    […] BODYPUMP 101 overview and tips for first-timers […]

    Reply
  83. Firsts, the weekend and my weekly workouts report - A Lady Goes West says:
    January 25, 2016 at 2:56 am

    […] BODYPUMP 101 overview and tips for first-timers […]

    Reply
  84. Gym inspo: A selection of short resistance workouts that I've been doing | A Lady Goes West says:
    August 13, 2018 at 2:56 am

    […] be told, my favorite way to get my weights in is through teaching or taking a full-hour BODYPUMP group fitness class, but the class times haven’t been lining up well for Brady’s nap […]

    Reply
  85. Current faves: Sweat app, functional fashion and weekly workouts | A Lady Goes West says:
    August 17, 2018 at 8:24 am

    […] 1-hour BODYPUMP class, 12 […]

    Reply
  86. Current faves: Giveaway, podcast, fun, food and weekly workouts | A Lady Goes West says:
    September 7, 2018 at 2:56 pm

    […] Practiced BODYPUMP for 50 minutes, 11 […]

    Reply
  87. Current faves: Family, food, fun and weekly workouts | A Lady Goes West says:
    October 5, 2018 at 2:56 am

    […] Practiced BODYPUMP for 45 minutes, 10:30 […]

    Reply
  88. Current faves: Life, food, books and weekly workouts | A Lady Goes West says:
    October 12, 2018 at 2:56 am

    […] Practiced BODYPUMP for 30 minutes, 10:30 […]

    Reply
  89. Current faves: Girlfriend, food, Lagree and weekly workouts | A Lady Goes West says:
    October 26, 2018 at 2:56 am

    […] 1-hour BODYPUMP class, 10 […]

    Reply
  90. Current faves: Friendsgiving, healthy food, fashion, beauty and weekly workouts | A Lady Goes West says:
    November 9, 2018 at 2:56 am

    […] 1-hour BODYPUMP class, 10 […]

    Reply
  91. Current faves: Fitness planners, fashion, food and weekly workouts | A Lady Goes West says:
    November 16, 2018 at 2:57 am

    […] 1-hour BODYPUMP class, 10 […]

    Reply
  92. Current faves: Florida visit, Beautycounter Black Friday and weekly workouts | A Lady Goes West says:
    November 23, 2018 at 3:01 am

    […] 1-hour BODYPUMP class, 10 […]

    Reply
  93. Current faves: Florida fun, dresses, books and weekly workouts | A Lady Goes West says:
    November 30, 2018 at 2:56 am

    […] 1-hour BODYPUMP class, 10 […]

    Reply
  94. Current faves: Christmas activities, San Francisco sweating, food and workouts | A Lady Goes West says:
    December 21, 2018 at 2:56 am

    […] 1-hour BODYPUMP class, 10 […]

    Reply
  95. Current faves: Birthday, holiday events, gifts and weekly workouts | A Lady Goes West says:
    December 28, 2018 at 2:56 am

    […] 1-hour BODYPUMP class, 10 […]

    Reply
  96. Current faves: Family fun, NYE, hair, beauty and weekly workouts | A Lady Goes West says:
    January 4, 2019 at 2:56 am

    […] 1-hour BODYPUMP class, 10 […]

    Reply
  97. Current faves: GIVEAWAY, City fun, food, kitchen tools and weekly workouts | A Lady Goes West says:
    January 11, 2019 at 2:56 am

    […] 1-hour BODYPUMP class, 10 […]

    Reply
  98. Current faves: Collagen giveaway, crafts, fashion and weekly workouts | A Lady Goes West says:
    January 25, 2019 at 2:55 am

    […] 1-hour BODYPUMP class, 10 […]

    Reply
  99. Gym inspo: Short weights workouts you can do in less than 30 minutes | A Lady Goes West says:
    February 18, 2019 at 2:55 am

    […] I do at least two per week, with a goal of three, and one of them is usually a full-hour Les Mills BODYPUMP class, which includes lots of repetitions with a barbell and plates hitting all the major muscle […]

    Reply
  100. What I learned from taking time off from teaching group fitness | A Lady Goes West says:
    February 25, 2019 at 2:55 am

    […] entered into the world of fitness with teaching Les Mills BODYPUMP almost 10 years ago when I lived in Orlando and was working as a public relations account manager […]

    Reply
  101. Current faves: Games, activewear, hair and weekly workouts | A Lady Goes West says:
    March 1, 2019 at 2:56 am

    […] Monday: 45-minute BODYPUMP class, 10 a.m. […]

    Reply

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Hi, I'm Ashley. I started this blog when I moved from Florida to the SF Bay Area, and I love to help you live a balanced life, making sure you never skip a rest day. I'm a mom and fitness instructor, and A Lady Goes West is where I share my workouts, simple meals and wellness tips with you. Find out more about me and stay awhile!

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  • The best gifts for her for 2019 (fitness, fashion, beauty, health)
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  • Current faves: Big sale, celeb book, Oakland Zoo, kitchen tool and workouts
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A Lady Goes West is a personal blog meant for entertainment purposes only and does not serve as a substitute for professional advice from your own doctor, trainer or nutritionist. While I'm a certified personal trainer and group fitness instructor, the workouts, food and plans I post are what works for me and may not work for you. Please enjoy these stories and tips from my life, but proceed with caution. Also, know that affiliate links and sponsored posts appear from time-to-time, and I appreciate your support. For more information about how your data is stored, visit my Privacy Policy. Thanks for reading!

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