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:    • Video   Song: DigitalTek & Resurgenze - Like A King (feat. Voicians) Music provided by Vlog No Copyright Music. Video Link:    • Video   Song: S O U N D S - Don't Throw Our Love Away [Karakal Remix] Music provided by Vlog No Copyright Music. Video Link:    • Video   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 🥰