Les Mills Bodypump Tracks (CONFIRMED × 2027)

Start light, master the form, and the strength will follow.

Bent-over row, wide row, dead row (pulling to hips).

Triceps extension (lying on bench), triceps kickbacks, close-grip press, dips (on bench or floor).

Forward lunges, backward lunges, side lunges, static lunges, sometimes pulses. les mills bodypump tracks

Overhead press, upright row, lateral raise (with plates), front raise, arnie press.

Bicep curl, wide curl, hammer curl (with plates or bar).

Crunches (on bench), oblique twists, plank holds, leg lowers, sometimes sit-ups. Start light, master the form, and the strength will follow

Chest press (lying on bench), chest fly, push-ups (on knees or toes).

Wide squat, narrow squat, pulse squats, sometimes calf raises at the end.

Want to prepare? Search YouTube for “BODYPUMP 113” or “BODYPUMP 120” (recent releases) to see the tracks in action. Forward lunges, backward lunges, side lunges, static lunges,

May include hip thrusts, squat jumps (if no barbell), or a final back/hamstring track. Not in all releases.

Static stretches for quads, hamstrings, chest, back, triceps, glutes.