It's the fastest way to shape up and lose body fat. BODYPUMP™ is a toning and conditioning class with weights and is for just about everybody. It's perfect for both males and females who want to add strength training into their aerobic workout. The simplicity of the class makes BODYPUMP™ a great starting point to develop strength and confidence.

Hot sounds and compelling choreography keep you going through each 45-minute or 1-hour workout.

How do I do BODYPUMP safely?

Your instructor is there to make sure you do everything correctly, but try to remember:

* Good posture is the foundation of all exercise
* Focus on learning the right technique at the beginning
* Work continuously at perfecting your technique
* Don't overdo the weights - start gradually increasing them after six weeks
* Perform the movements with control - smooth actions, not jerky
* Always keep your joints slightly bent, don't lock out
* Keep the working muscle focused, and stabilize the others
* Listen to your body, it will tell you if something is not right

Some muscle pain is natural at first, especially if it's the same on both sides of your body. This is muscle soreness. But if you have pain down only one side or in the joints, check with your instructor. If the pain continues, see your doctor.

What do I need to bring?

* Comfortable workout clothes
* Gym shoes
* Water bottle and towel
* Attitude!

We supply everything else.

How often should I do class?

Once you have done your first few classes of BODYPUMP™, we recommend a maximum of 2-3 classes a week. Your body needs recovery time between workouts. Rest at least one day between classes.

When will I notice results?

Once you've started BODYPUMP™, your nerves will soon get better at telling your muscles what to do. Your muscles, with their tendons and insertions, adapt more slowly. But you'll notice strength gains as your body gets used to lifting weight. After about six weeks you should feel great! As your strength improves you'll start to see fat loss and improved muscle tone.

Don't overdo it - if you start to increase the weights too quickly you could suffer injury. Physical activity isn't a quick fix - it should become part of your lifestyle.