RickInOz

After much anticipation the new BodyPump release 68 has arrived! Our launch class was tonight and that means it’s time to post my review so those of you yet to receive it know what to expect. As per usual I’ll post Youtube links to the music so at the very least you can get an idea of the tracklisting.

Warm-up:
This starts off simply enough with the usual introduction of rows and dead-lifts. Then onto the shoulders before putting the bar onto your back for the leg work. The lunges are sandwiched between slow and single squats. Then a new variation, and a somewhat confusing one, the underhand deadlift. These feel very strange, but fortunately there are only a couple before finishing on biceps curls. The music is very uplifting and sets us up well for the work to come: Perfect Day – Indigo.

Squats:
This is a challenging cardio workout so make sure you have warmed up properly before tackling it. It comprises 4 rounds with the usual mix of slow and quick reps. The bottom-half pulses from earlier in the 60 series is back again. These come after the singles and make the track seem pretty action packed as you wind up bobbing up and down a lot. The transition into the second round is seamless during a slow rep giving the option to take the legs wide. Then it’s narrow for the third and both options open for the last round. I didn’t find it particularly hard on the legs due to the lack of bottom-half sets but it did get my heart-rate up by the end. Music is a Nick Skitz mix of Big Girls Don’t Cry.

Chest:
This is relatively easy track divided into three rounds with a break between the second and last. It starts with the usual slow ranges before speeding into singles. Then the double-pulse bottom-half features again. This is just a taster for the sting in this track – the slow version of what you’ve just done. It means a 2:2:2:2 range, down, up to the middle, down again and then up to the top. There are quite a lot of these so the challenge is to keep perfect technique and control even to the end. The only downside to this track is the lack of a strong beat which makes following the chore difficult. I wound up having to look at the instructor a lot to keep on time. This let-down track is: It’s Not My Time – 3 Doors Down.

Back:
After the difficult back tracks from previous releases in the 60s range, this comes as a welcome relief. The tempo of the track is quick and we get through in what seems like record time. It’s four rounds with 3 much needed breaks in between. The first round is just some underhand rows before the fun really starts. You will all be pleased to hear the consecutive clean-and-presses are back. They come early in each round so be ready to give it your all. Each round then finishes with some wide-grip rows. Despite being a cardio-intensive track I found I could even get through the last triple-row at the end so there is the potential for more weight than usual. Music: What Do You Want From Me – Cascada. You can view this track from the instructors’ DVD here.

Triceps:
This is quite an unusual track. For starters you won’t need a bar at all, as instead we go through most of the other triceps disciplines. Each arm starts with kickbacks, with two singles sets punctuated by 8 single press-ups. There are also top-half kickbacks thrown in and the last few will bite a little as muscle fatigue sets in. The track then finishes with a glut of overhead presses while sitting on the bench. The usual options to make the press-ups are offered but this track is short and easy so everyone should go for the full on-the-toes version. Music: Hook Me Up – Veronicas.

Biceps:
Another really short track clocking in at only 3½ minutes, including a short break. There’s nothing new here and the underhand rows from 67 don’t reappear. There is a nice mix of slow and quick reps with control being the key here. The singles are all bottom-halves rather than full ranges, which is a good thing as this track also has a pretty quick beat. Be warned though that there are 16 of these at the end just to finish the muscles off. Having said that it’s still pretty easy by normal standards, so don’t skimp on the weight. Music: Start It – Vanessa Amorosi.

Lunges:
After taking it easy for some of the earlier tracks, this is where the difficulty level really ramps up. We start with static lunges with hand-held weights rather than a bar. This alternate weights option is important as the static lunges segue quickly into dynamic ones. The dynamic lunges are forward-stepping for a change with pulsed ones for added challenge. Then, just when your legs are starting to hurt the new variation is introduced – the front-bar squats. Instead of resting the bar on your shoulders as normal, you have to hold it across the top of your chest. There is no comfortable way to take the strain, but I found the best option was to hook the bar with your thumbs and rest it on the top of your deltoid with arms up at 90 degrees from your body. It sounds quite complicated, but isn’t too difficult to get to grips with. There are double-pulse bottom-halves before 4 sets of 4 to finish off the burn. Another Nick Skitz remix, this time Roxette’s Listen To Your Heart.

Shoulders:
This is a rather boring standard BodyPump affair. The only notable feature is the lack of press-ups. Instead we start with rear-deltoid raises, before moving onto lateral raises and then rotator cuff moves. Then the final stage is overhead presses with an option to use the bar. It’s another short, fast-paced track so load up the bar for the final push. You may find your shoulders are a little sore from the lunge track but this should pass with repeated classes. Music: My Game – Darude.

Abs:
Get a mat and be ready to hit the abdominals hard for this track. There is no plank / hover so you have to try variations to keep the internal ab muscles engaged. The track is a combination of leg extensions and twisting crunches. To make it more challenging do the leg extensions with both legs simultaneously, then add the arms overhead for even more work, but make sure your back doesn’t arch. Then on the crunches use weight on your shoulder and keep the legs up to really add some difficulty. If you choose not to take these options then this track will be rather too easy. Music: Forever – Chris Brown.

Warm-down:
After the quick pace of many of the tracks this is a nice slow counterpart. Nothing terribly exciting here, but we do spend a while on the legs to stretch them out after the high-intensity work from squats and lunges. Another duet, this time from Andreas Bocelli and Laura Pausini with Dare To Live.

Overall impressions:
This is a bit of strange release. I didn’t really find any of the music (with the exception of the warm-up) was my taste or particularly motivating. Yet despite that, I still really enjoyed the choreography and that made the release for me. The tempo stays fast and there is plenty of variety in the chore to keep the interest level up. There aren’t too many innovations this time with the front-bar lunge as the only completely unseen move. However I really liked the return to the consecutive clean-and-presses and the double-pulse bottom-half that features throughout. Having read the Sizzler and listened to the music I was ready to go in and hate this release, but instead came out thinking it was one of the highlights of the 60s.

I’ll be interested to hear whether you all have the same opinion. Please post below and share your thoughts.