The sets outlined below are an example of exercises I would use in a body pump-style class.  It uses super sets and triple sets to push your muscles to exhaustion. The sets are aimed at muscular strength (not endurance) so your muscles should be more than tired by the end of each set – they should be exhausted. Use slightly higher weights than you would for an endurance style class – or if you have time, add an extra set for each group of exercises (3 sets)

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PHASE 1 – Warm up 
Warm up – use a light weight on the bar
20 dead lifts
20 upright rows
20 squats
10 lunges each side
20 shoulder press
20 bicep curls
20 bent over rows

PHASE 2 – legs and bum, load up the weight to its heaviest
Squats
12-15 barbell squats
12-15 sumo barbell squats
20 seconds rest
Repeat 2 times

Lunges – take a small amount of weight off the bar
15 dead lifts
15 left side lunges
15 right side lunges
20 seconds rest
Repeat 2 times

Can reduce the weight again if you loaded up for legs

PHASE 3 – chest and back
15 bent over rows
15 chest press
20 seconds rest
Repeat 2 times

15 push ups
15 standing incline flys
20 seconds rest
Repeat 2 times

PHASE 4 – arms and shoulders
Arms triple set
15 tricep dips
15 barbell curls
15 skull crushers
20 seconds rest
Repeat 2 times

Shoulders triple set
15 side raises
15 front raises
15 shoulder press
20 seconds rest
Repeat 2 times

PHASE 5 – abs and core
20 hip pump crunches
20 side rowers
20 seconds rest
Repeat 2 times

60 second bicycle crunches
60 seconds straight plank
20 seconds rest
Repeat 2 times

FINISH – WARM DOWN

Stretch all your muscles working your way from bottom to top. Hold each stretch for at least 15 seconds.

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For a tailored personal training package that focuses on learning to use resistance training to get strong and lean, email lauren@beactivebestrong.com

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