Get ready to give your muscles a load of shock therapy

Hera Diani, The Jakarta Post, Jakarta

In those last few minutes before the BodyPump class began at the mybodygym health center in the JSX Tower in Central Jakarta, I could not help but smile.

We were all gathered in a room, and in front of each of us was a Reebok step and barbells of different weights. I, as always, opted for the lightest.

Then guest instructor Frank Drew, wearing tight black shorts and a tank top, with a small microphone attached on his head, screamed, "ARE YOU READY????"

The next thing we knew, the lights were flicking on and off like in a disco, and then a dance hit from a boy-band was blasting from the stereo.

It reminded me of a scene from the American teen flick Bring It On, where a cheerleading squad is trained by eccentric cheerleading coach Starky Polarsky ("Prepare for total domination!!", "Spirit fingers!!").

But my smile quickly faded, replaced by grimaces and pants for breath as Drew led us through various exercises using the barbell and the step.

BodyPump is just one of many programs offered by mybodygym, which opened last March and is the first gym in the capital to offer the program.

"BodyPump was first introduced in New Zealand in the 1980s. It then spread to Australia, and now it's all the rage there," said the Australian Drew, who runs fitness centers in Singapore and Taiwan.

Drew has been teaching BodyPump since 1997, and he was in Jakarta to train local instructors.

The basic idea of BodyPump is to provide a low impact workout that is high on fun by using weights and music, and which also works fast in burning off the fat.

All of the major muscle groups are trained gradually with squats, presses, lifts and curls.

The class kicked off with some stretching, using a barbell of a relatively light weight.

The all-over workout then started with the legs. It is common to start with the legs as they have the biggest muscles, so it is more difficult to work them out.

The leg exercises focused on the gluteals, quadriceps, hamstrings and calves. We then moved to a pectoral exercise using the step.

The big muscle group in the back was our next focus, followed by smaller muscles like the triceps and biceps.

The legs were then given some strength and toning exercises, before moving to the abdomen with crunches.

The class ended with some static stretching to cool us down.

According to Drew, the main benefits of BodyPump are making the muscles more toned and flexible.

"It also burns excess fat by accelerating the body's metabolism rate, as well as improving bone strength.

"You'll be amazed at how fast the program tones and conditions your muscles," he said.

According to research by the University of Auckland, BodyPump burns off more fat compared to other aerobic programs.

The whole workout is relatively easy to follow, and indeed makes you sweat a lot. And though I was expecting to feel stiff and weary the next day, my muscles actually felt more toned (maybe because I opted for the lightest weight).

If you are interested in the program, the next class will be held on Thursday at 7 p.m.

For more information, please contact Cindy Yuliane at mybodygym, Jakarta Stock Exchange, Tower 1, Suites 110 & 130, Jl. Jend. Sudirman Kav. 52-53; Tel: 5151458; e-mail ask@mybodygym.cc