Bodypump 83 Review [What Doesn't Kill You Makes You Stronger!]

Kia Ora!

If you are any type of Les Mills instructor, you are very familiar with what that means. Kia Ora is the official “greeting” used amongst Les Mills instructors, whether they teach Bodypump, Body Attack, RPM, Body Flow, Bodystep, are any of the other many Les Mills classes. It’s a native New Zealand term translates to “be well” or can just be simply used to say “hello.”

My friend Sara is a regular in my classes, and it’s always nice to see her smiling face!

Yesterday was the launch of Bodypump 83 at one of the health clubs that I teach at! If you’re not familiar with Bodypump, here’s a quick description of the class from the Les Mills website: (I’m borrowing a little bit of writing from my Bodypump 82 review here).

BODYPUMP™, the original LES MILLS™ barbell class, will sculpt, tone and strengthen your entire body, fast!

Great bodies aren’t born, they are transformed, using the proven BODYPUMP™ formula: THE REP EFFECT™ a breakthrough in resistance workout training. Focusing on low weight loads and high repetition movements, you’ll burn fat, gain strength and quickly produce lean body muscle conditioning.

BODYPUMP™ is one of the world’s fastest ways to get in shape as it challenges all of your major muscle groups while you squat, press, lift and curl.

The cutting-edge BODYPUMP™ choreography, and chart-topping music is refreshed every three months, so with your choice of weight and highly-trained instructors you can get the group effect and the results you’ve been looking for!

Or in my own words- it’s an hour of strength training combined with cardio moves that will kick your butt and re-shape your body. If you get bored with weightlifting (or even if you don’t)- this class is for you! One of the best things about Bodypump is that it’s for everyone- men, women, young and old. I have such a wide variety of people that take my class, and I really love that!

To keep things fresh and the muscles “confused,” a new release is launched every three months. When the class is taught for the first time, it’s known as the launch party. At my gym, we celebrate by decorating the aerobics room and doing raffle giveaways- it’s a lot of fun! We also team teach, so that two different instructors divide up the tracks that are presented.

I absolutely love being a Bodypump instructor. I think that Bodypump instructors are a rare breed- we are super crazy passionate about what we do and can’t get enough (right, Annette?). It’s given me such strength and confidence, and really made me realize my dream of wanting to help people get strong and healthy. I don’t know what I’d do without it!

The theme for yesterday’s launch party was Party in Pink to support October being Breast Cancer Awareness month. Another instructor named Sue and I took on the launch party- and it was a BLAST! We put on our hats, wristbands and pink shirts and were ready to GO.

Check out Sue’s guns!! That’s my friend Kim in the middle- who is going to have her first baby in just a few months! She couldn’t be any cuter. :)

Bodypump 83

Initial thoughts: Unlike the last release, I really, really liked the music RIGHT away. I was already familiar with a lot of the songs, which makes it a little bit easier to learn the choreography. I also like the fact that some of the tracks are sung by the original artists- including Kelly Clarkson’s “Stronger.” The entire release is super high energy and so much fun to teach!

Track 1: Warm-up (Set It Off): This track is for just what it says: warming up the body. It uses the lightest weight of the class and goes through many of the different exercises, targeting various muscle groups. The big change in this warm-up is that there are two sets of shoulder warming, instead of the usual “one.” The music flows nicely and there aren’t any super quick transitions. There’s also only a few squats (yay!)- which saves your legs a bit for the track that follows!

Track 2: Squats (Summer Of ’69): Everyone knows this song- and it’s one that the whole group can get into. The track begins with super slow squats, and then all bets are off! There’s a very short break near the end of the track, which is followed by seven sets of bottom-half squats. Ouch!

Track 3: Chest (Turn Up The Music): It’s another toe-tappin’ chest track! This song is actually sung by Chris Brown (and not a “cover”) and there are lots of changes in the rhythm and timing. As far as chest tracks go, I think it’s relatively easy and there aren’t any cray complicated change-ups.

Track 4: Back (Set Fire To The Rain): The back track is always one of my favorites with each release, because it’s so high energy- and this is no exception! It begins with a very short warm up consisting of eight single deadrows and is followed by three heart pumpin’ sets! Each set begins with clean and presses combined with deadrows and then leads into a triple power press and triple deadrows. 

Track 5: Triceps (Glad You Came): Super catchy song alert! This is the one that you’ll be singing after class (that or the biceps track…). We begin on the bench with two sets of triceps extensions and triceps presses, with a set of triceps pullovers added in towards the end of the bench work. The last minute really turns it up a level with a killer round of overhead extensions! The challenge is to stay with it all the way to the end.

Track 6: Biceps (Stronger): It’s a great song- and sung by Kelly Clarkson! This biceps track is super challenging- the toughest one to come out quite in a while, in my opinion! It’s short, but don’t let that fool you. The moves are quick, and there are a lot of bottom halfs, followed by full-range biceps curls. There’s an optional break… but you don’t really need it. ;)

Still all smiles!

Track 7: Lunges (Turn The Tide): I’m a big fan of this “lunge” track, although I really think it should be called “Squat track #2.” It starts with weighted squats, followed by weighted lunges. The bar is set down for a round of jump squats (woo hoo!), and then the whole thing is repeated again. You’ll will definitely be left with your heart racing when this one’s done!

Track 8: Shoulders (C’est Blue):  I was such a big fan of the last shoulder track, it’s hard to compete. But this one definitely turns it up a level! For starters, there are 36 push-ups! Sixteen push-ups start us off, and the rest are thrown in the middle. In between the push-ups are rear delt raises, side raises and mac raises. Overhead presses (with a bar) and push presses finish out the track.

Track 9: Abdominals  (When We Stand Together): I know that I’ve complained about Nickelback before, but I actually don’t mind this song. It starts out easy enough with crunches and crunches “with a reach,” followed by bicycle crunches. Two sets of rotating planks (which are a killer!) finish out the track.

Track 10: Cooldown (Better Than I Know Myself): Whew! When it’s time for the cooldown, we are all ready to collapse! I’m an Adam Lambert fan, and really like this song. It feels GOOD to get a nice, deep stretch at the end!

Whew, we made it!!

I am LOVING this new release- and I hope you are too!!

Do you take Bodypump? Have you done the new release yet (give feedback if you have!!)?


  1. I miss bodypump!!! I used to take it at my old gym, and loved it. When I moved and joined a new gym, they didn’t offer it. :( Such a bummer cause its one of the best types of fitness classes I’ve ever taken, imo.

  2. BP83 was launched in September here in Switzerland. I agree with you, the music is super catchy from the beginning this time. I absolutely love the triceps track… and hate the bottom-half-squats at the end of the second track. Ouch!!!

  3. They don’t offer it at my gym. I wish I could try it.

  4. I miss Bodypump so much! Your posts always remind me of how great the class is.

  5. I have this fear of group exercise (ha!) but I REALLY want to try a Body Pump class one of these days…

  6. I used to take it at my old gym too and hated it because I felt so wimpybut I should give it another go now that I am stronger :)

  7. I absolutely loved Body Pump classes when I belonged to my old gym. My newish gym doesn’t have the classes and I really miss them. I loved that I could go and get a total body workout with just one workout!

  8. I love 83! We skipped from 81 to 83 at our gym, and it was such a good change. (The other instructor and I had shipping issues with 82). I’m not as big of a fan of the warmup – I actually like squats – but the other tracks are great. I was on the verge of upping weight on biceps and this track said not yet!

  9. Caitlin C. says:

    I love the new release! And I recognize Sue–she used to teach at my gym–we miss her–she was one of the best! :) The biceps and back are my favorite tracks of this release. I really didn’t like the biceps in the last release, so was happy to have a great one this time around!

  10. Heather @ Better With Veggies says:

    If you ever move out to Colorado, can I come take one of your classes? I haven’t taken a fitness class in years, so I’m sure I’d make a fool out of myself, but it actually sounds like a lot of fun!

    • Yes- it’s a deal! Hopefully sooner rather than later.
      Everyone thinks they look silly in class- but who cares!? You’re moving and having fun and getting a great workout. :)

  11. YAYYYYY! I LOVE BodyPUMP! (As you know. Duh). This is such a great release.

    I love the back track, the triceps track is killer, and I too think the rotating planks are crazy hard. My classes looooovvveed this release because it’s really a kick in the butt, and um, well, the whole entire body. Great review! And I LOVE the pink!

    • Yeah- I just need to get the form down on the rotating planks- and practice the balance with my feet on the rotation- super awkward!

  12. I have got to get into a body pump class! I have never taken one!

  13. You look so cute! I know when “Stronger” comes on my running playlist it always kicks my butt in gear for a quick push of energy, so I can only imagine what it would do for you here. I have never done Bodypump, but I know everyone who does it, loves it. I really should, since I am a mess when it comes to weight training…

    • Bodypump is a good way to do strength training because it makes it fun- and hits all of the major muscle groups! I was always ADD when it came to lifting- this moves along quickly and is much more of my thing. :)

  14. Love the pink theme. Our current gym only has spin and yoga, but I like bodypump type classes. I’m not a nickleback fan either. lol.

  15. I started taking a body pump class for the first time last week ! I love it. It goes by really fast and I have so good when I leave there. After I do BP, I try to get on the elliptical for a little. Anyone have any suggestions on how long I should do cardio for after BP?? I am trying to loose 25 pounds.

Comments are welcome (and encouraged)!