Song: Poker Face – Artist: Lady Gaga
Always allow at least one rest day between BodyPump sessions to let your muscles recover and grow [28]. Beginners:
Class Notes: What to expect in Les Mills BODYPUMP - 24 Hour Fitness
The 10-track structure targets all major muscle groups with iconic hits of the era: Muscle Group Song Title Original Artist Warm-up Castles In The Sky Ian van Dahl 2 Squats In Your Life 3 Chest Fighter Christina Aguilera 4 Back Push It Salt-N-Pepa (DJ Aligator Remix) 5 Triceps Freestyler Bomfunk MC's 6 Biceps Work It Nelly ft. Justin Timberlake 7 Lunges Tu Es Foutu 8 Shoulders Antidote Swedish House Mafia 9 Core Choose a Language (Varies by Region) 10 Cool-down Out Of Reach bodypump 47 tracklist
Uses a bench and barbell (or push-ups) to target the pectorals.
These are smaller muscle groups; use a lighter weight to maintain proper form through the high repetitions. Shoulders: Often involves a mix of bar work and hand plates. 2. Execution Tips Focus on the "Rep Effect":
This is a high-cardio strength track. Eurodance beats match the fast execution of clean-and-presses. You will alternate between deadrows to build thickness in the upper back and overhead presses to spike your metabolic conditioning. Track 5: Triceps Song: Rock Your Body – Justin Timberlake Target Muscles: Triceps brachii. Song: Poker Face – Artist: Lady Gaga Always
Full-body stretching, flexibility, and heart rate recovery.
Released in , BodyPump 47 arrived during the golden era of electro-pop, dance-rock, and indie revival. It bridged the gap between the gritty raw energy of the mid-2000s and the polished EDM explosion that would dominate the early 2010s. For those who want to revisit the burn or are curious about retro fitness culture, finding the official BodyPump 47 tracklist is like unearthing a time capsule.
Les Mills choreographs movements to specific musical counts (e.g., 2 counts down, 2 counts up). Try to sync your eccentric (lowering) and concentric (lifting) phases to the natural phrasing of these songs. These are smaller muscle groups; use a lighter
If you are looking to recreate the BodyPump 47 experience at home or looking to build a retro-inspired fitness playlist, keep these tips in mind:
Some releases included a bonus track, offering a different energy or style to close out the session, giving instructors an extra option for their class.
The squat track is always the most demanding cardio-strength challenge of the class. This ABBA cover provides an driving, uptempo beat that matches the rigorous pacing of the bottom-half pulses and slow timing variations. Instructors frequently bring this track back for "old-school" revival classes because the rhythm perfectly dictates the movement changes. The Back Track: Fragma's "Everytime You Need Me"