How To Do The Les Mills Body Pump Barbell Workout

Having a toned body is essential. More than helping boost the appearance and self-confidence of a person, a toned body actually provides an individual with a stronger and more energetic body. Not to mention, they are less at risk of developing certain illnesses.

Maintaining a toned and healthy body goes beyond eating a well-balanced and nutritious diet. While food accounts for roughly 80% of the body’s overall wellbeing, regular exercise also plays a huge factor in keeping the body fit. That is where Body Pump comes in.


With strength training at its core, the Body Pump workout by Les Mills offers not just the promise of a toned and lean body, but one that pushes individuals out of their comfort zones. To learn more about this type of exercise, read on.

Body Pump Workout

What Is The Body Pump Workout?

Bodypump is considered an original barbell class that is geared towards individuals who desire to get lean, toned, and fit in a limited time frame. As a barbell-based exercise, this type of workout mainly utilizes light to moderate weights.


Apart from the use of weights, Bodypump also relies on highly repetitive movements to help give the body a total workout. Some of the movements which are prevalent in these exercises are deadlifts, clean and presses, lunges, squats, bicep curls, and more.

At times, you can expect push-ups, overhead presses, and crunches as well.

Using science, Les Mills’ Body Pump workout helps individuals define various parts of their bodies and burn fat in the process. Each exercise focuses on different muscle groups, ensuring that each body part and core muscle is targeted.


Approximately 800 to 1,000 repetitions are done in a single workout together with lifting light weights. With this program, you can expect to burn around 540 calories within 55 minutes.

Done two to three times a week, this full-body barbell workout can tone your body, increase your core strength, boost bone health, and enhance your overall metabolism and body composition.

Who Is Les Mills?

Before anything else, you might be wondering who Les Mills is. Mills is four-time Olympian who was renowned for his prowess in track and field. In the past, he represented New Zealand in sporting competitions around the globe.

In 1968, Les Mills opened his first gym in New Zealand, focusing on providing basic strength and cardio training for athletes.

Today, his business and his workouts have exponentially grown to a global community with movement, weights, and music at the helm.

Les’ son, Phillip, took charge of the operation and changed the business into a whole new ballgame. With his former gymnast wife and doctor, Jackie, Phillip revolutionized fitness and weights workouts with Body Pump.

Doing The Les Mills Body Pump Workout: A Guide

The beauty of Les Mills’ Body Pump workout is that it’s available just about in all parts of the globe. From gyms and fitness arenas to the comforts of your own home, Body Pump can easily be done wherever you might be.

To find classes in your area, simply visit the website and click ‘Find a Class’ found on the upper right-hand corner. Using your location, it will provide nearby gyms and fitness centers that have this workout.

Once you have found a location near you, make an appointment and attend the class.

Meanwhile, for those who are interested in starting out at home, you may avail of the 14-day free trial either by signing up on the website or through the mobile app via the Les Mills on-demand program.

After the trial period, the cost of the program clocks in at $14.99 per month, $38 for three months, and $134 for the whole year. Each of these packages includes a free 14-day trial for new customers.

After signing up, you’ll be asked to perform a series of Bodypump exercises ranging from 30, 45, and 55 minutes with the help of an instructor on screen.

To make it easier to do the exercises at home, you’ll be able to see instructors guiding you throughout the routine – all you need to do is follow.

It’s best to start with the basics and play the ‘Getting Started with Bodypump #01” video. This will provide insight on some of the moves used for the exercises, as well as give you tips and tricks to properly execute the barbell training.

Proceed with the next tutorial #02 to learn more complex moves. This video should also provide techniques to help you get the best results. Afterward, proceed with video #03 where you’ll be asked to perform a 20-minute Body Pump workout as a starter.

The Bottom Line

Now that you know how to do the Les Mills Body Pump workout, you can now exercise your way to a leaner, stronger, and fitter figure. In no time, you’ll have your best and healthiest body with this fitness program.