Virtual Fitness Classes

Bodypump can be done at home with minimal or no equipment. While having a bar, weights, or dumbbells is ideal in increasing the intensity of the workout, using no equipment (body weight) can be an effective workout. A bench is not necessary!! Be creative with household items to increase the intensity. The body movements alone provide for a great workout. Here are some equipment alternatives for the 10 tracks in a BODYPUMP class:

Warmup

Grab a broom or mop! Lots of deadlifts, dead rows, overhead presses in the warmup. You can also use dumbbells if you have them. You should never do heavy weight for this track.

Squats

Your body weight is plenty with this heavy repetition tracks designed to work your glutes, quads, hamstrings. But if you want to increase the intensity, grab a gallon water jug and squat with it!

Chest

Stack some heavier books for this track and aim right at the rib cage. We will also do some chest pushups which require no weights. Use dumbbells if you have them. You can also use cans for chest presses. A broom works too.

Back Track

You can use a broom/mop for the deadlift and dead row, and have 2 one-gallon jugs for the clean and press or push press. Use dumbbells if you have them.

Triceps

No dumbbell? No problem. Grab those books again for extensions and presses, have smaller water bottles for triceps kickback and get ready to use your body weight for triceps pushup

Biceps

Fill 2 plastic grocery bags with boxed items and use those for bicep curls!

Lunges

Your bodyweight is plenty.   See Squat recommendations

Shoulders

grab some water bottles for deltoid and side raises. Grab that gallon jug for the upright row and overhead press.

Abs

Crunches, cross crawls, hip bridges OH MY. No weight required

Cooldown

Chillax and stretch this one out