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

Squats

Chest

Back/Hamstrings

Triceps

Biceps

Lunges

Abs

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. 

Here is the Ultimate Dumbbell Back Workout

Here is a 25 Minute Total Body Strength Workout

Here is my 45 minute Stems Arms and Abs workout!

  

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!