Скачать или смотреть 55 minutes FULL BODY TOTAL PUMP I Alternative to Bodypump I Barbell/Free Weights Workout at Home

This is a 55 min Pre-choreographed Total Body Strength Class, working your full body with free weights or a barbell. Beginner, Intermediate or Advanced - if you have free weights or a dumbells lying at home join me for this fun and energetic class, either for the full workout or choosing the muscle groups YOU want to work with.
You'll find the workout similar to a regular Bodypump class as we'll be working with our endurance (no jumping), using light weights, doing lots of repetitions and isolating the different muscle groups one another 🔥🔥

Equipment:
Barbell/free weights
Chair/bench for dips (optionally for chest press)
Mat/towel
I use a barbell (0.9kg) and weights of: 2x1kg, 2x2.5kg & 2x5kg

The structure of the workout and the weight I recommend:
00:00 Intro
01:23 Warm-up - Full Body Warmup (4.56min) 1x Barbell(or free weights)
Beginners: 2-3kg each hand/side
Advance: 5-6kg each hand/side
I use 5kg each side
06:36 Squats (4:44min) 1x Barbell
Beginners: 4-6kg each hand/side
Advance: 7.5-15kg each hand/side
I use 8.5kg each side
12:10 Chest - Chest press & Push-ups (5.00min) 1x Barbell(or free weights), Bench(optional for lying on), Mat/Towel
Beginners: 3-5kg each hand/side
Advance: 7.5-10kg each hand/side
I use 7.5kg each side
18:07 Back - Deadlifts, Rows, Clean & Presses, Triple Presses, Wide rows (4.31min) 1x Barbell(or free weights)
Beginners: 3-5kg each hand/side
Advance: 7.5-10kg each hand/side
I use 7.5kg each side
23:30 Triceps - Overhead extensions, Dips, Push-ups (5.36min - sorry for the timer first 40sec) 1x Plate, Chair/Bench for dips, Mat/Towel(optional under knees for push-ups)
Beginners: 2-3kg weight
Advance: 5-8kg weight
I use a 5kg plate
29:53 Biceps - Curls (3.43min) 1x Barbell (or free weights)
Beginners: 2-3kg each hand/side
Advance: 4-6kg each hand/side
I use 3.5kg each side
34:29 Lunges & Squats (4:56min) 1x Plate(optional)
Beginners: 0-3kg weight
Advance: 5-8kg weight
I use a 5kg plate
40:16 Shoulders - Upright rows, Shoulder presses, Side raises, Side rotations, Forward raises, Reverse flyes (4.35min) 1x Barbell(or free weights), 2x Plates/Free weights
Beginners: 2-3kg each hand/side, 2x 1-2kg plate
Advance: 4-6kg each hand/side, 2x 2-3kg plate
I use 5kg each side, 2x 2.5kg plate
45:46 Core - Crunches, Alternating leg drops, Double leg extensions (4.01min) 1x Plate(optional)
Beginners: 0-3kg weight
Advance: 5-8kg weight
I use a 5kg plate
50:45 Stretch - Full body stretch (6:50min) Mat/Towel(optional)

Note that this is not a LesMills Bodypump class and not supported by LesMills, but rather myself creating an online fitness class using no-copyright music to create an alternative workout when you can't attend gym classes.

SUBSCRIBE to my channel for more fun and intense workouts:    / @mariaengelson8636  .
Leave a like and/or a comment to let me know how you got along 🥰

Music 🎵:
Song: X6zt - Chasing Dreams (feat. Anthony Meyer)
Music provided by Vlog No Copyright Music.
Video Link:    • Видео  
Song: DigitalTek & Resurgenze - Like A King (feat. Voicians)
Music provided by Vlog No Copyright Music.
Video Link:    • Видео  
Song: S O U N D S - Don't Throw Our Love Away [Karakal Remix]
Music provided by Vlog No Copyright Music.
Video Link:    • Видео  
Track: Lost Sky - Need You [NCS Release]
Music provided by NoCopyrightSounds.
Watch:    • Lost Sky - Need You | Electronic | NCS - C...  
Free Download / Stream: http://ncs.io/NeedYou
Track: Unknown Brain - Blackhole (ft. Ava King) [NCS Release]
Music provided by NoCopyrightSounds.
Free Download / Stream: http://ncs.io/Blackhole
Track: Rebel Scum & Dani King & Centrix - Calm Before The Storm [NCS Release]
Music provided by NoCopyrightSounds.
Free Download / Stream: http://ncs.io/CalmBeforeTheStorm
Track: MAGNUS x Unread - Cool (feat. Alessia Labate) [NCS Release]
Music provided by NoCopyrightSounds.
Watch:    • MAGNUS x Unread - Cool (feat. Alessia Laba...  
Free Download / Stream: http://ncs.io/MCool
Track: Unknown Brain - Last Thing (ft. Charlotte Sands) [NCS Release]
Music provided by NoCopyrightSounds.
Free Download / Stream: http://ncs.io/LastThing
   • Abstract - "22" Ft. Delaney (Prod. Blulake...  
Song: DayFox - Foxylicious
Music provided by Vlog No Copyright Music.
Video Link:    • DayFox - Foxylicious (Vlog No Copyright Mu...  

Disclaimer: If you are new to exercise or planning on starting a new fitness program, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. Please know that performing any exercise or program is solely at your own risk.

Xoxo,
Maria 🥰