BODY PUMP 121 ビデオ 音楽 ダウンロード

BODY PUMP 121 ビデオ 音楽 ダウンロード

BODY PUMP 121 音楽 トラックリスト:

01 Tokyo.mp3
02 Downtown.mp3
03 Anita.mp3
04 Aarena.mp3
05 MONTERO (Call Me By Your Name).mp3
06 damn Right Pt 2.mp3
07 Follow Me.mp3
08 Shake The Ground.mp3
09 Don_t Go Yet.mp3
10 Moth To A Flame.mp3
11 BP45 A Run It.mp3
12 BP45 B Hold On.mp3
13 BP45 C Love (Sweet Love).mp3
A6 Gimme That.mp3

BODY PUMP 121 ビデオのスクリーンショット:

BODY PUMP 121 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

GLOSSARY
MID-STANCE SQUAT
Position Set-up
• Bar on meaty part of upper back
• Feet slightly wider than hips with toes
turned out
• Chest up, light pinch between the shoulder
blades
• Belly in and abs braced
• Bring your elbows forward under the bar to
create strength through the upper back
Execution Set-up
• Sit the butt back and down
• Knees track forward, in line with toes
• Butt stops just above knee level – knees at
90-degree angle
Layer 2
• Finish with hips under shoulders
• Feel the pressure in your quads
• Brace the abs tighter in the Bottom Halves
MID Stance Bottom Range
WIDER-STANCE SQUAT
Position Set-up
• Same as for WIDE Stance
• Bar on meaty part of upper back
• Heel–toe wider than Wide Squat
• Chest up, light pinch between the shoulder
blades
• Belly in and abs braced
Execution Set-up
• Hips sit back and down
• Knees track over toes
• Chest up, abs braced
• Butt stops just above knee at 90-degrees
Layer 2
• Drive your feet apart
• Knees out

それを得る方法?

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BODY PUMP 120 ビデオ 音楽 ダウンロード

BODY PUMP 120 ビデオ 音楽 ダウンロード

BODY PUMP 120 音楽 トラックリスト:

 

01 Remember.mp3
02 Alive.mp3
03 Go Hard or Go Home.mp3
04 Peace (Kaivon Remix).mp3
05 By Your Side.mp3
06 Jungle.mp3
07 Your Body.mp3
08 Come & Go.mp3
09 Gold (KYND Remix).mp3
10 y r u far away.mp3
11 BP45 A Just Feels Tight.mp3
12 BP45 B Make You Cry.mp3
13 BP45 C INDUSTRY BABY.mp3

BODY PUMP 120 ビデオのスクリーンショット:

BODY PUMP 120 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

 

03. GO HARD OR GO HOME 4:58mins
TECHNIQUE AND COACHING
1 CHEST PRESS / BENCH PUSHUP
LAYER 1
Coach your class into the Position set-up for
Chest Press to lift well. Use NETT to coach
Targets and Timing so participants are moving
well with Execution and they can follow the
timing successfully. Clearly coach timing of the
combination for the Pushups as well as options
early to ensure success.
CHEST PRESS
• Hands wide on the bar
• Feet hip-width apart, close to bench
• Bar over shoulders
• Shoulders away from the ears
• Target – middle of the chest
• Brace abs, lower back towards the bench
• Draw the ribs down to create a great lifting
position under the bar
• Elbows directly under the wrists – then your
hands are wide enough
• Elbows top of the bench for range
• Transition coming – bars down
• Back of the bench for Pushups
BENCH PUSHUP
• Hands wide
• On knees or toes
• Chest to elbow level for range
• Two fast and one controlled
• Core stays engaged
• Back long and strong
• Great form will amplify our results
2 CHEST PRESS / BENCH PUSHUP
LAYER 2
The second block is a mix of Chest Press,
Pushups then back to Chest Press. Continue to
coach Execution for the Bench Press, helping
participants create a strong foundation under the
barbell for intensity. Once you have everyone
moving well, help them to get more out of the
Chest Press by using Layer 2 cues that explain
how to improve Execution to build more tension
and intensity

それを得る方法?

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BODY PUMP 119 ビデオ 音楽 ダウンロード

BODY PUMP 119 ビデオ 音楽 ダウンロード

BODY PUMP 119 音楽 トラックリスト:

01 Imagine.mp3
02 All You Ever Wanted (Sub Focus Remix).mp3
03 Come Alive.mp3
04 1000 Faces.mp3
05 What’s Up Danger.mp3
06 Boom! Shake the Room.mp3
07 Girl With The Bat.mp3
08 Singularity.mp3
09 Nobody Like You (RetroVision Flip).mp3
10 Be Somebody.mp3
11 BP45 A Elevate.mp3
12 BP45 B Hold On.mp3
13 BP45 C Majesty.mp3

BODY PUMP 119 ビデオのスクリーンショット:

BODY PUMP 119 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

 

BODYPUMP 119 is a simple, easy-to-follow
workout with amazing, uplifting music that you
will love! Among the simplicity are moments of
magic and points of genius that skillfully define
this class. What are they? Read on.
The Warm-up provides an uplifting start. With
Pushups at the end, it gives the track a functional
push. The Front Squat features again in the
Squats track; this time, there is a whole set which
dials up the physical intensity substantially!
The Chest track is heavy and driving. The barbell
builds strength, the Pushups build body weight
strength and the Leg Lifts activate the glutes and
stabilize the core. Our Back track is beautiful; all
the basic lifts and a Power Press kicker to increase
the heart rate.
In the Triceps track, a closer grip in the Tricep
Press will build strength and tone in the back of
the arms. This is before we have fun and, yes, we
can have fun in BODYPUMP, with our old-school
classic, the Biceps track. The ‘stutter step’ in
the Lunges is genius; it fits the musical feel and
intensifies the front leg’s muscular loading – ouch!
The Shoulders track is huge. The Arnold Presses
strengthen and stabilize the shoulder joints and
the Rear Deltoid Flys feel amazing. Magic!
The Core track is insane – the hardest one to
date. It is a complete workout on its own.
We truly hope you enjoy this workout. It is a ‘little
piece of heaven’.
Glen and The BODYPUMP Team

それを得る方法?

① 私に電子メールを送る ,あなたが必要とするものを教えてください [email protected]

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BODY PUMP 118 ビデオ 音楽 ダウンロード

BODY PUMP 118 ビデオ 音楽 ダウンロード

BODY PUMP 118 音楽 トラックリスト:

01 Bad At Being Alone (Jay Hardaway Remix).mp3
02 Tell Me You Love Me (Matrix & Futurebound Remix).mp3
03 This Is My World.mp3
04 Mula.mp3
05 Feeling Alive.mp3
06 Drip.mp3
07 Dura.mp3
08 Winter Is Coming.mp3
09 Rotate.mp3
10 Beautiful Mistakes.mp3
11 BP45 A 24-7.mp3
12 BP45 B Long Way Home.mp3
13 BP45 C We Have Spoken.mp3

BODY PUMP 118 ビデオのスクリーンショット:

BODY PUMP 118 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

BODYPUMP 118 hits the stage with a truly global
feel. This release is a reconnecting of the Les Mills
community, the first live event since the world
went into lockdown.
The workout is fresh, modern and the music lifts
us into the BODYPUMP stratosphere!
Gluteal activation for athletic development is the
key focus that holds this workout together. In our
Squats, Back and Lunges tracks, we focus on the
muscles that optimize vertical drive; this improves
our jumping ability. The Glute Hip Raises activate
our horizontal drive, helping us to run faster.
The Squats track introduces to the BODYPUMP
world, for the first time ever, the Barbell Front
Squat. This is a fantastic exercise that increases
our core and torso engagement helping us align
the spine and strengthen the fronts of our legs.
This is a true innovation to this class.
Plate Rows and Super Slow Lunges build deep
fatigue and ultimately strength and tone for the
legs. The introduction of a bonus BODYPUMP
45-minute track named “Functional Strength”
adds a real athletic glute focus to the workout.
You can use this track in place of the 45-minute
Lunges/Shoulders track.
So, whether you want to run faster, jump higher,
get stronger and more toned, this class is
definitely for you. Enjoy your workout.
Glen and The BODYPUMP Team

SET POSITION
Position Set-up
• Heels under hips
• Toes turned out slightly
• Knees soft
• Hands thumb-distance from
thighs
• Gently draw the belly in and
brace the abs
• Lift the chest
• Lift the shoulders up, roll them back and
draw the blades down towards the spine
• Chin tucked in
Overhand Grip
WIDE-STANCE SQUAT
Position Set-up
• Bar on meaty part of upper back
• Heel–toe wider than
Mid Stance
• Chest lifted, light pinch between the
shoulder blades
• Belly in and abs braced
Execution Set-up
• Hips sit back and down
• Knees track over toes
• Chest lifted, abs braced
• Butt stops just above knee at 90-degrees
Layer 2
• Push through your heels as you rise, to activate
the glutes
• Push floor apart with your feet
• Squeeze the butt on the way up

それを得る方法?

① 私に電子メールを送る ,あなたが必要とするものを教えてください [email protected]

② 私はあなたにリンクを送る,あなたは簡単にダウンロードできます

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BODY PUMP 117 ビデオ 音楽 ダウンロード

BODY PUMP 117 ビデオ 音楽 ダウンロード

BODY PUMP 117 音楽 トラックリスト:

01 Heaven On My Mind.mp3
02 Nothing For Free.mp3
03 I Hate How Much I Want You.mp3
04 The Wolf And Cage.mp3
05 How You Like That.mp3
06 french toast.mp3
07 I Want It.mp3
08 The Movement.mp3
09 Levitating.mp3
10 Diamonds.mp3
11 BP45 A Made You Look.mp3
12 BP45 B You’re The One (CloZee Remix).mp3
13 A BP45 A ASR10.mp3

BODY PUMP 117 ビデオのスクリーンショット:

BODY PUMP 117 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

GLOSSARY
MID-STANCE SQUAT
Position Setup
• Bar on meaty part of upper back
• Feet slightly wider than hips with toes
turned out
• Chest lifted, light pinch between the
shoulder blades
• Belly in and abs braced
• Bring your elbows forward under the bar to
create strength through the upper back
Execution Setup
• Sit the butt back and down
• Knees track forward, in line with toes
• Butt stops just above knee level – knees at
90-degree angle
Layer 2
• Finish with hips under shoulders
• Feel the pressure in your quads
• Brace the abs tighter in the Bottom Halves
MID Stance Bottom Range
WIDER-STANCE SQUAT
Position Setup
• Same as for WIDE Stance
• Bar on meaty part of upper back
• Heel–toe wider than Wide Squat
• Chest lifted, light pinch between the
shoulder blades
• Belly in and abs braced
Execution Setup
• Hips sit back and down
• Knees track over toes
• Chest up, abs braced
• Butt stops just above knee
at 90-degree angle
Layer 2
• Drive your feet apart
• Knees out
WIDER Stance
WIDE-STANCE SQUAT
Position Setup
• Bar on meaty part of upper back
• Heel–toe wider than
Mid Stance
• Chest lifted, light pinch between the
shoulder blades
• Belly in and abs braced
Execution Setup
• Hips sit back and down
• Knees track over toes
• Chest lifted, abs braced
• Butt stops just above knee at 90 degrees
Layer 2
• Push through your heels as you rise, to activate
the glutes
• Push floor apart with your feet
• Squeeze the butt on the way up

それを得る方法?

① 私に電子メールを送る ,あなたが必要とするものを教えてください [email protected]

② 私はあなたにリンクを送る,あなたは簡単にダウンロードできます

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③ あなたがダウンロードした後,ファイルをチェックする,すべてがOKならば,paypalで10ドルを支払う

BODY PUMP 116 ビデオ 音楽 ダウンロード

BODY PUMP 116 ビデオ 音楽 ダウンロード

BODY PUMP 116 音楽 トラックリスト:

01 Otherside.mp3
02 The Squat Song (The Extended Mix).mp3
03 Whoppa.mp3
04 Lacrimosa.mp3
05 Too Far Gone (Wild Cards Remix).mp3
06 As Good As It Gets.mp3
07 Dhol Life.mp3
08 Rari.mp3
09 Kadungdung.mp3
10 My Oasis.mp3
A3 Leyendas.mp3
A5 Bright.mp3
BP45 A Can’t Stop.mp3
BP45 B Then We Cry.mp3

BODY PUMP 116 ビデオのスクリーンショット:

BODY PUMP 116 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

GLOSSARY
MID-STANCE SQUAT
Position Set-up
• Bar on meaty part of upper back
• Feet slightly wider than hips with toes
turned out
• Chest lifted, light pinch between the
shoulder blades
• Belly in and abs braced
• Bring your elbows forward under the bar to
create strength through the upper back
Execution Set-up
• Sit the butt back and down
• Knees track forward, in line with toes
• Butt stops just above knee level – knees at
90-degree angle
Layer 2
• Finish with hips under shoulders
• Feel the pressure in your quads
• Brace the abs tighter in the Bottom Halves

WIDER-STANCE SQUAT
Position Set-up
• Same as for WIDE Stance
• Bar on meaty part of upper back
• Heel–toe wider than Wide Squat
• Chest lifted, light pinch between the
shoulder blades
• Belly in and abs braced
Execution Set-up
• Hips sit back and down
• Knees track over toes
• Chest up, abs braced
• Butt stops just above knee
at 90-degree angle
Layer 2
• Drive your feet apart
• Knees out

それを得る方法?

① 私に電子メールを送る ,あなたが必要とするものを教えてください [email protected]

② 私はあなたにリンクを送る,あなたは簡単にダウンロードできます

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③ あなたがダウンロードした後,ファイルをチェックする,すべてがOKならば,paypalで10ドルを支払う

BODY PUMP 115 ビデオ 音楽 ダウンロード

BODY PUMP 115 ビデオ 音楽 ダウンロード

BODY PUMP 115 音楽 トラックリスト:

01 Hold Me Close.mp3
02 Green Light.mp3
03 Work.mp3
04 Another Way.mp3
05 Break My Heart.mp3
06 Skip Jump Stomp.mp3
07 Faith.mp3
08 I Can Flex.mp3
09 Wildflower.mp3
10 I Love You’s.mp3
BP45 A Young Gods.mp3
BP45 B Free Your Mind.mp3

BODY PUMP 115 ビデオのスクリーンショット:

BODY PUMP 115 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

WIDE-STANCE SQUAT
Position Set-up
• Heel–toe wider than
Mid Stance
• Bring your elbows forward under the bar to
create strength through the upper back
Execution Set-up
• Hips sit back and down
• Knees track over toes
• Chest lifted, abs braced
• Butt stops just above knee at 90 degrees
Layer 2
• Push through your heels as you rise, to activate
the glutes
• Push floor apart with your feet
• Squeeze the butt on the way up
WIDE Stance
BENCH PUSHUP
Position Set-up
• Hands outside shoulder-width
• Abs braced
• Back long and straight
Execution Set-up
• Lower chest to elbow level
Layer 2
• Drive the floor/bench away
3. Kneeling 1. On toes 2. On knees
NARROW TO WIDE PLATE PRESS
Position Setup
• Feet hip-width apart
• Abs braced, chest up
• Shoulders away from ears
• Plates facing each other
Execution Setup
• Lower elbows to top of bench
• Elbows in
• Push plates out to Wide Press
• Elbows slightly bent
• Elbows level with the top of the bench
Layer 2
• Hitting all of the pec muscles
• Feel the contrast in the narrow and wide
movements

SET POSITION
Position Set-up
• Heels under hips
• Toes turned out slightly
• Knees soft
• Hands thumb-distance from
thighs
• Gently draw the belly in
and brace the abs
• Lift the chest
• Lift the shoulders up, roll them back and
draw the blades down towards the spine
• Chin tucked in
Overhand Grip
DEADLIFT
Position Set-up
• SET Position
• Slight bend in the knees (20 degrees)
• Chest lifted, abs braced
• Elbows to rear – slight pinch between the
shoulder blades
• Chin tucked in
Execution Set-up
• Tip forward from the hips, keeping the

それを得る方法?

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BODY PUMP UNITED ビデオ 音楽 ダウンロード

BODY PUMP UNITED ビデオ 音楽 ダウンロード

BODY PUMP UNITED 音楽 トラックリスト:

01 Better Off Without You.mp3
02 Oh My My.mp3
03 Sway With Me.mp3
04 Pray.mp3
05 Stupid Love.mp3
06 Billionaire.mp3
07 Gold.mp3
08 Break It Down.mp3
09 Maldad.mp3
10 Sanctuary.mp3
BP45 A Turnt Up.mp3
BP45 B As One.mp3

BODY PUMP UNITED ビデオのスクリーンショット:

BODY PUMP UNITED Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

BODYPUMP UNITED is a simple and effective
training workout – light weights and high
repetitions, the essence of the program.
The Warm-up is smooth and uplifting. Focus on
pulling the bar in toward the body in the Deadlift
and Upright Row to ensure a clean pathway for
the Clean & Press. The bar is light so it is a good
time to smooth out technique.
In the Squat track we only work the Wide
and Wider stances so muscle focus is on the
glutes and hips which is perfect for athletic
development. Pausing in the bottom range will
create time under tension and increase muscle
activation therefore building strength and tone.
The perfect balance!
The Chest track is a superset of Pushups and
Chest Press. Pushups recruit the whole body in
stabilizing the movement which pre fatigues the
chest and shoulders before we work with the
bar. This means the intensity will be high and the
results super fast.
High intensity training with a bar in the Back track!
Multiple Clean & Presses drives the heart rate and
activates the whole athletic chain. Pulling the bar
in toward your body activates the upper back as
you Deadlift and Deadrow. This ensures a smooth
bar path for the Clean & Presses – important as
you start to fatigue during the big sets.
In the Tricep track we integrate the core in the
Pushup and Side Plank Rotation combination.
The Bicep track is basic but intense with a Wide
Triple Bicep Row to relieve muscle tension – great
training for the arms!
Static Lunges, static Lunges, static Lunges.
Isolation and strength – you asked for this!
Supersets of dynamic Pushups, Side Raises and
Rear Deltoid Fly’s will mean the shoulders get a
well-rounded workout.
Drawing your belly in and bracing as you press
your lower back towards the floor engages the
lower abdominals for core training. A strong core
builds a strong body.
This is a great workout. Simple, integrative and
basic lifting – enjoy

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BODY PUMP 114 ビデオ 音楽 ダウンロード

BODY PUMP 114 ビデオ 音楽 ダウンロード

BODY PUMP 114 音楽 トラックリスト:

01 This Groove (Codeko Remix).mp3
02 Pin The Grenade.mp3
03 Wopbabalubop Bulapbub Boom.mp3
04 Power.mp3
05 Disco Inferno.mp3
06 Like A Girl.mp3
07 Lay It Down.mp3
08 Azumba.mp3
09 Dance Monkey .mp3
10 Catching Feelings.mp3
BP45A Fuhrahisha.mp3
BP45B Trying To Love.mp3

BODY PUMP 114 ビデオのスクリーンショット:

BODY PUMP 114 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

GLOSSARY
SET POSITION
Position Set-up
• Heels under hips
• Toes turned out slightly
• Knees soft
• Hands thumb-distance from
thighs
• Gently draw the belly in
and brace the abs
• Lift the chest
• Lift the shoulders up, roll them back and
draw the blades down towards the spine
• Chin tucked in
Overhand Grip
SPLIT STANCE
Same as SET Position
• 1 foot back with rear heel lifted
• Knees slightly bent
• Body weight even in both legs
MID-STANCE SQUAT
Position Set-up
• Bar on meaty part of upper back
• Feet slightly wider than hips with toes
turned out
• Chest lifted, light pinch between the
shoulder blades
• Belly in and abs braced
• Bring your elbows forward under the bar to
create strength through the upper back
Execution Set-up
• Sit the butt back and down
• Knees track forward, in line with toes
• Butt stops just above knee level – knees at
90-degree angle
Layer 2
• Finish with hips under shoulders
• Feel the pressure in your quads
• Brace the abs tighter in the Bottom Halves

WIDE-STANCE SQUAT
Position Set-up
• Heel–toe wider than
Mid Stance
• Bring your elbows forward under the bar to
create strength through the upper back
Execution Set-up
• Hips sit back and down
• Knees track over toes
• Chest lifted
• Abs braced
• Butt stops just above knee at 90 degrees
Layer 2
• Push through your heels as you rise, to activate
the glutes
• Push floor apart with your feet
• Squeeze the butt on the way up

それを得る方法?

① 私に電子メールを送る ,あなたが必要とするものを教えてください [email protected]

② 私はあなたにリンクを送る,あなたは簡単にダウンロードできます

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③ あなたがダウンロードした後,ファイルをチェックする,すべてがOKならば,paypalで10ドルを支払う

BODY PUMP 113 ビデオ 音楽 ダウンロード

BODY PUMP 113 ビデオ 音楽 ダウンロード

BODY PUMP 113 音楽 トラックリスト:

01 When In Rome.mp3
02 It’s Gonna Be Alright (Netsky & t1r Remix).mp3
03 Hope For The Underrated Youth.mp3
04 Don’t Kill My High (Squalzz Remix).mp3
05 Post Malone.mp3
06 Better As One.mp3
07 When The Lights Go Down.mp3
08 It Goes Like.mp3
09 Mad Love.mp3
10 The Greatest.mp3
11 BP45A UNSTATUS QUO.mp3
12 BP45B Somebody Else.mp3
13 A9 Take Me Home.mp3

BODY PUMP 113 ビデオのスクリーンショット:

BODY PUMP 113 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

GLOSSARY
CLEAN & PRESS
Position Setup
• SET Position
• Chest up, abs braced
• Knees bent
Execution Setup
• Start with more knee bend and use the legs to
drive the bar up
• Keep elbows above the bar during Upright
Row phase
• Bar close to the body, lift to lower chest
• Drop under the bar, bending the knees
• Clean the bar and hold in front of the
collarbones
• Press to the top
• Use the legs to drive the bar up
• Abs braced as you press above the head
• Elbows slightly forward
• Bend the legs again, return to SET Position
• Bring the elbows up and over to lower the bar
Fast elbows under the bar. Lift your T-shirt with
the bar. Catch bar high on the chest and drive out
of the legs.
1 2 3 4 5 6 7
DEADROW
Position Setup
• SET Position
• Slight bend in the knees (20 degrees)
• Chest up, abs braced
• Elbows to rear – light pinch between the
shoulder blades
• Tip forward from the hips, keeping the
chest lifted
• Chin tucked in
Execution Setup
• Bar to the knees

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