BODYPUMP 53 - Understanding Our Consumers

Understanding Our Consumers Our goal at Les Mills is to create

Consumer Research to Date

fitness experiences that will

An independent research agency (Essence Research, New Zealand) conducted an extensive series of discussions with consumer focus groups on all the LES MILLS™ programs during 2003 and 2004. Focus groups included:

change the lives of our class members. If we’re serious about this, we need to know how they feel about our programs, what they want from them, and how we can go about delivering this. This information is vital to the ongoing development of LES MILLS™ programs and also vital for you

• People who are currently doing LES MILLS™ programs; • Club members who haven’t tried any LES MILLS™ programs so far; • People who are doing freestyle group fitness; and • People who have dropped out of LES MILLS™ programs. In addition, they also conducted research on over 500 current LES MILLS™ program participants in Sweden and obtained feedback from key agents within the LES MILLS™ network.

Generic Research Findings The main findings were:

to be a successful and effective LES MILLS™ team.

• It isn’t easy motivating a group of people with varying levels of fitness and experience. Everyone is different so instructors should encourage people to work towards their individual or personal goals – their ‘personal challenge’. It’s important to provide clear instructions to each person on how to tailor a workout – for example, adjusting weights for BODYPUMP™, resistance or load for RPM™, or step height for BODYSTEP™. • People are most satisfied when the class feels like a great experience. So the instructor needs to manage the expectations and energy levels of classes. Instructors should also keep the group informed of upcoming exercises and tracks and maybe give a brief overview of what to expect at the beginning of a class. • However, most people agree that the experience shouldn’t be too predictable. Variety is an important part of the experience and it’s a key reason why people choose group fitness over other forms of exercise. They’re particularly critical when there’s a lack of variety in music or tracks. • Another common criticism is a lack of consistency amongst instructors. People inevitably develop preferences for certain instructors, but it’s important that they can choose any class on a group fitness timetable and get consistent, highquality instruction.

© Les Mills International Ltd 2005

• LES MILLS™ programs have a strong profile – people have heard of them and feel positive about them. • Every week more and more people are taking part in LES MILLS™ programs. • People love doing the programs and there’s a very high level of satisfaction.

• Furthermore, participants tell us that they are continually “surprised and delighted” with improvements and innovations in the programs. • LES MILLS™ programs clearly lead and keep ahead of fitness trends. In addition to this, more detailed information relating to ALL of the programs was obtained: • All of the LES MILLS™ programs give high levels of satisfaction. • Great instructors are the key to happy clients. Across all the programs, it’s the quality of the instructor and the instructing that creates that satisfaction. • People often arrive at the gym with no desire to exercise at all. So enthusiastic instructors who can inspire and motivate people are the ones who get the best ratings with our clients. The ideal instructor leads a great fitness experience and doesn’t put up barriers. The focus should be on the needs of the group and ensuring everyone gets the most out of the workout. • Poor demonstration, instructions and cueing are the most common criticisms of instructors. Clear instruction of the exercises, technical explanations and cueing are critically important. The instructor needs to be the ultimate role model, demonstrating perfect technique. All LES MILLS™ programs are expected to have instructors with excellent instruction and demonstration.

• Everyone wants results – to see results, but also to understand results. Increasingly, people want more information on the benefits and purposes of different exercises. They want to know how and why it’s doing them good. • Increasingly, people want what they describe as an “authentic experience”. This means it’s essential that LES MILLS™ instructors are always approachable and welcoming. They need to be supportive in their comments and no one participant should be singled out for unconstructive criticism. Authentic instruction is about avoiding the negative stereotypes of superficial, over-the-top, selfish instructors or annoyingly loud music. • Music is a key strength in LES MILLS™ programs – most people love the choice of music. Great music takes away the discomfort of exercising, and it provides motivation, particularly for reluctant exercisers.

• Even with long-term club members, awareness and knowledge of programs may be limited. We have to keep new and existing club members up to date about the benefits of LES MILLS™ programs.

• In programs where equipment is used, like in BODYPUMP™, RPM™ and BODYSTEP™, the state of the equipment can make or break the experience. While it’s not the instructor’s direct responsibility, people still expect instructors to monitor the quality and availability of the equipment.

• Word-of-mouth recommendation from friends and family is the number one factor for generating interest in our programs and getting people to try them out. Encourage people to bring someone to your next class. Recommendations from club staff or personal trainers, and from posters and information pamphlets also create interest in the programs, so get chatting to people at the gym and motivate them to try something new and different.

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BODYPUMP™ Consumer Research BODYPUMP™ is well established now, but it still has real potential for growth. There’s a lot of interest in strength training and BODYPUMP™ appeals to both men and women. While it’s a familiar program to many, it’s still a unique and innovative idea for those new to group fitness. Here’s some of the feedback from the LES MILLS™ focus groups: • BODYPUMP™ fans like the challenge and sense of achievement that the class creates – a powerful, effective, efficient, total body workout. • They expect to be taught correct technique by instructors. • People like the challenge, hard work and achievement that is all part of a BODYPUMP™ class, but they also want it to be fun and enjoyable. • Some instructors have been criticized for being domineering, intimidating and overly critical. That’s particularly unacceptable to younger people who expect a more inspiring and positive style of instruction. • In some clubs, poorly maintained equipment or the shortage of equipment is a key concern.

Implications for Instructors Instructors will need to put emphasis on: • Mastering perfect technique. How? By understanding ‘how’ we execute every exercise in the BODYPUMP™ library – the plane of the move, the range of movement, target zones, weight selection and so on. We also need to understand ‘why’ we execute an exercise this way – factors like the associated benefits and safety parameters. And then, most importantly, we have to spend as many hours as we need to physically perfect each exercise. The perfect tool to awesome BODYPUMP™ technique is the latest technique session, included with this DVD release. When you can demonstrate perfect technique and really understand why we do each exercise, you’ll have no problems communicating this expertise to your class members. You’ll be a fantastic demonstrator and coach of BODYPUMP™ technique.

© Les Mills International Ltd 2005

• But the main thing stopping people from trying BODYPUMP™ is that it’s got a rather intimidating image. They’re put off by the overwhelming array of equipment, daunting reputation of some instructors, by fear of being and looking incompetent and by the perception that BODYPUMP™ is too serious and not really enjoyable. Answer to the above finding from Emma Barry, Group Fitness Director, Les Mills International: “We systematically remove the areas of concern or barriers that currently prevent our members from trying this world-class workout. It’s about telling them what they need to know. Like what to wear and bring to class, which weights to select and how to use them, etc... and getting them familiar with the workout in a warm, informative and motivating way.” • So now we know that BODYPUMP™ participants want an efficient, results-focused, personally challenging workout that’s also enjoyable and really inspires them. How can we use this research to improve our classes and coaching? Answer from Emma: “It’s simple – we just need to focus on the basics: our Five Key Elements. These, along with the information we get each quarter, give us the skill and expertise to provide the workout and experience people are telling us that they want.”

• ‘Looking the part’ to be a great role model for the program. We know that people keep coming back to our classes for lots of reasons, but one of the driving forces that gets them there in the first place is the desire to change the shape of their bodies. If you don’t ‘walk the talk’ as we say, it’ll be difficult for them to believe that BODYPUMP™ is the ‘fastest way in the universe to get in shape’. This could mean you need to enlist the help of a personal trainer or you might need to cross-train using both strength and cardiovascular regimes. For some of you, simply increasing the number of LES MILLS™ classes you take part in will help achieve this. But be sensible – use a variety of program options like BODYATTACK™ and RPM™ to work up your cardio response, and maybe BODYBALANCE™ to help with suppleness and flexibility. • Giving clear instructions and cueing. These are fundamental to an efficient resultsfocused, enjoyable and personally challenging workout. People not only want us to show them how to do each exercise correctly, but they want us to coach them how to do the same. They want results and it’s our responsibility to make this happen. It’s about them – not about us.

So it’s important to spend time on two things: 1. Script cues that set up the exercise correctly, and then coach people to move like experts. We’ve given you a number of quarterly education sessions over the last year that focus on just this. Review “Growing from Instructor to Coach” and “Life Changing Instructional Language for Physical Execution” to really fine-tune your skills here. Check out the BODYPUMP™ cues included in this handout. Here you’ll find a comprehensive list of initial and follow-up cues to use. 2. Watch the effect of your cues on your class – are you getting the right message across? And if not, is it because they’re not simple enough? Or are you just talking too much so people are ‘switching off ’? Sometimes in a class, less is more. If your initial cues aren’t having the desired effect on people’s execution, remember you have a second chance at getting it right. So keep your eyes on your participants and CRC as necessary. Often this is when you get to see which cues really work.

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• Real connection with our classes. This is paramount in successful BODYPUMP™ classes. You can achieve that connection in a number of ways. They’ll get a sense of achievement and success if you encourage your classes and praise them for their good work.

Each quarter, Mike lists his coaching objective for each track to guide you. Use these to provide focus and direction.

• Motivating participants to ‘work hard’, and then ‘work hard again’. People want to increase their strength, endurance and stamina and this can mean digging deep into their own personal motivation. We can be hugely powerful here by challenging and inspiring them. BUT our cues must be delivered with respect, authenticity and real connection if they are to have an effect.

• Equipment. While a great piano teacher can’t teach students on a piano that’s out of tune, neither can a great BODYPUMP™ instructor coach a class to great results if their equipment is not well maintained. Check things like collars – are there enough and do they work? Are there enough weights for your normal class? If participants can’t use the weight they need to get results you’ll be turning a positive experience into a negative one.

If you haven’t already, sign up to do AIM. This is a powerful learning experience that will change the way you teach.

• Being really focused on stage. People want us to take control and deliver the experience in a powerful way. The most effective way to do this is to have a strong purpose for each class and an appropriate objective for each track. Look back at the 2/2003 generic education called “Class-Focused Objectives – Teaching with Purpose and Passion”.

While you mightn’t see this as being part of your role, it’s your responsibility to let the right people know if you have equipment issues.

“Inspiring life-changing fitness experiences everytime, everywhere”

Test Your Knowledge ii.

Generic Research Findings 1. What type of instructors get the best ratings with our clients?

ii.

4. What does it mean when people want an authentic experience?

iii.

2a. What are the most common criticisms of our instructors? iv. 5. What can great music do for our members in class?

2b. Therefore, what is critically important?

v.

BODYPUMP™ Consumer Research 3. To encourage people towards their individual goals it is important to provide what? Give two examples.

6. Give five key areas that instructors will need to put emphasis on in the future. Give a brief description of what this means for you. i.

i. © Les Mills International Ltd 2005

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BODYPUMP™ Cues The following initial and

SET Position – Initial Cues

Squat – Initial Cues

follow-up cues are to assist

These ensure correct alignment and safe movement execution:

SET Position – Follow-up Cues

• Get ready, get SET to get active • Heels outside hip-width • Turn the toes out slightly – this helps engage the glutes • Soften your knees – get them in line with the center of your foot • Lift the chest and ease the shoulders back • Retract the shoulder blades to set a platform for the bar to sit on • Flex from the ankles, hips and knees at the same time • Distribute the weight evenly throughout the feet • Descend till the butt sits just above the knees • Breathe in as you descend, and out as you rise

These create positive change:

Squat – Follow-up Cues

• • • • • • •

• Start from an active SET position with the heels wider than hip-width and the toes out • Lift up your chest and keep it proud • Shoulders back, slightly squeeze between the blades • As you descend, let the knees come forward, keeping the weight even over the foot surface • Sit your butt back, as if to hover above a seat • Avoid locking out the knees, keep the muscles loaded

you in more effective coaching. Remember, 20 minutes a week using great scripting will help you grow from instructor to coach.

• • • • • • • • •

SET up for success Feet hip-width Angle the toes out slightly Knees flexed and in line with 2nd and 3rd toes Thumbs outside the line of the thighs Lift chest/first rib Chin in, ears over the shoulders Eyes straight ahead Switch on through the core

Adopt an ‘active’ SET position Turn on the core before you pick up the bar Get ready … to get SET … to get active Soft knees, hard muscles Stand with a long, strong spine Keep the chest proud Eyes on the horizon

Chest Press – Initial Cues

Deadlift – Initial Cues

Deadrow – Initial Cues

• • • • • • • •

• • • • • • •

Lie down, get ready, get SET to get active Switch on the core Hands wider than shoulders Elbows under wrists and directly under the bar Bar in the heel of the hands Bar above the shoulder-line at rest Target: Mid-chest, or nipple-line Slight pinch between shoulder blades as the bar is lowered • Move the shoulders forward as the bar rises

Get ready to get SET to get active Feet hip-width Keep the toes out and the butt switched on Knees flexed Long, strong, straight spine Chin in to lengthen the neck Hands outside the thigh-line, thumbs brushing the thighs • Bar falls vertically • Target: Top of the kneecap

• Get ready to get SET to get active • More knee flexion if using heavy weight • Hands outside the thigh-line, thumbs brushing the thighs Option: Hands wider • Weight even across the entire foot surface • Target: Top of the kneecaps • Draw bar up into your navel region, keeping the elbows directed to the rear • When rowing, just move the bar, not the body

Chest Press – Follow-up Cues

Deadlift – Follow-up Cues

Deadrow – Follow-up cues

• • • • • • •

• • • • •

• Sit into the exercise more, activate the glutes as stabilizers • Look forward of the toes • Draw the bar to the navel region • Squeeze between the shoulder blades • Elbows to the rear • Lock the body down, and control the movement of the Row Phase

• • • •

Tummy strong Ease the bar down, keeping it off the body Target: Mid-chest Strong wrists Keep your chest proud Chest opens, then closes Squeeze between the shoulder blades as the bar descends Remember, active shoulders Feel the rhythm Elbows soft at the top Keep the bar moving – no beginning, no end

© Les Mills International Ltd 2005

SET position, then drop an inch Tip forward from the hip, keeping the knees soft Weight even across the entire foot surface Look forward of the toes Feel the work in the butt and hamstrings

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Clean & Press – Initial Cues

Tricep Press – Follow-up Cues

Tricep Pushup – Initial Cues

• Flex the knees more and maintain throughout this exercise • Initiate the movement from the knees • As the bar is lifted, drop and get under the bar – semisquat • Dynamic wrists • Press to the roof • Return to the catch position, knees bent – semi-squat • Elbows back and out of the way • Release the bar back to the start

• Keep your wrists strong • Target: Below the heart, bra-line, heart rate monitor line • Elbows hug the ribs • Elbows soft – no beginnings, no ends

• • • • • •

Clean & Press – Follow-up Cues • • • •

Load, explode, load and release Drop under the bar to assist the lift – shallow squat Power the bar up Use the legs to assist the lift and catch

Tricep Press – Initial Cues • • • • • • •

Get ready, get SET to get active Hands shoulder-width apart Bar in the heel of the hand, grip stong Elbows slightly flexed and facing the toes Switch on and engage the core Target: Lower chest Elbows sweep close to the body

Kickback – Initial Cues • • • • •

Maintain SET in the horizontal position Three points of contact, 90 degrees at the hip Engage the upper back Switch on, and engage the core Set the upper arm along the trunk-line, elbow into the side • Use the full range of the extension movement • Keep your upper arm still

Kickback – Follow-up Cues • • • • •

Table top back Chin in, neck long Brace through the core Hips square Extend from the elbow

Overhead Tricep Extension – Initial Cues • • • •

Get ready, get SET to get active Split Stance Switch on, and engage the core Plate overhead – elbows slightly forward of the mid-line • Extend from the elbows • Keep the upper arms close to the head • Option: Narrow grip

© Les Mills International Ltd 2005

Tricep Extension – Initial Cues • • • • • • •

Get ready, get SET to get active Chin in to elongate the neck Switch on, and engage the core Hands shoulder-width apart Bar in the heel of the hand Wrists neutral Elbows slightly flexed Option: Advanced setup above eye-line • Lower bar towards the forehead • Isolate the movement at the elbows

Switch on, and engage the core Lengthen through the spine Option: On the toes Hands under the shoulders Fingers straight ahead Elbows soft and to the rear

Tricep Pushup – Follow-up Cues • • • •

Maintain length in your spine Proud chest, squeeze between your shoulder blades Hug your elbows to your sides Elbows soft – no beginnings, no ends

Tricep Extension – Follow-up Cues • • • • •

Strong wrists Hinge at the elbows Aim for the crown of the head Elbows soft – no beginnings, no ends Lower the bar as far as you can without the elbows moving sideways

Overhead Tricep Extension – Follow-up Cues • • • •

Stabilize the upper arms Hinge from the elbows Strong trunk Option: Hold the plate like a book

Bicep Curl – Initial Cues • • • • • • •

Get ready, get SET to get active SET Stance or Split Stance Switch on, and engage the core Lift chest, shoulders back Wide grip; hands in a natural carrying angle Strong wrists Starting point: Bar touching the top of the thigh, arms fully extended • Keep your arms near your side • Keep shoulders pointing to the side, and not rounded forward • Target: At the top of the curl, bar in line with shoulders

Bicep Curl – Follow-up Cues • • • • •

Stabilize through your core Brace through your back Chest lifted Shoulders back Work through the tough spot at the bottom of the lift • Vary your stance to assist stabilizer recovery • Open out the elbows

Lunge – Initial Cues • • • • • • •

Demonstrate the 90:90 Rule – Setup ONLY! Adjust feet until stance feels comfortable Feet hip-width apart and parallel Hips square and level Chest lifted, shoulders back Switch on and engage the core Drop the back knee toward the floor

Lunge – Follow-up Cues • • • • • •

Chest high, draw up through the core Feet on railway tracks Let your back knee drop, the body will follow Avoid tucking hip under Drive up through the back leg Keep the front knee soft, muscles loaded

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Rear Deltoid Raise – Initial Cues

Side Raise – Follow-up Cues

Upright Row – Initial Cues

• • • • •

• • • • • •

• • • • • • • • •

Get ready, get SET to get active One knee forward Switch on, and stay strong through the core Incline from the hip Shoulders to the sides of the room, not rounded forward • Draw elbows up until just below shoulder-line • Do not let the shoulders lift

Rear Deltoid Raise – Follow-up Cues • • • •

Chest high – core on Chin in, spine long Slight tip from the hip Feel the load through the back of the shoulders

Side Raise – Initial Cues • • • • • •

Get ready, get SET to get active Split Stance Lift the chest and engage the core Shoulders to the sides of the room Lift elbows and plates to shoulder-line Elbows slightly forward of the trunk Option: In line with the mid-trunk if shoulder blades retracted • Advanced Option: Increase angle at the elbow for more loading

Chest high, core on Chin in Shoulders, elbows and wrists move as one Activate the movement from the elbows To increase the effort, increase the elbow angle Target: Beneath the shoulder-line

Front Raise – Initial Cues • • • • • • •

Get ready, get SET to get active Split Stance Lift the chest and engage the core Use plates. Option: Use the bar Keep the elbows flexed Lift to chest-height Keep shoulders to the sides and down

Front Raise – Follow-up Cues • • • • •

Get ready, get SET to get active Split Stance Lift the chest and engage the core Use plates. Option: The bar Hands in natural carrying angle – wider than SET Knuckles point to the ground Strong wrists Target: Just under the chest-line Keep the bar close to your body, but not touching it

Upright Row – Follow-up Cues • • • • •

Chest high, core on Long through the spine Slide bar up the body without touching it Activate the lift from the elbows Target: Just below the shoulder level

Chest high, core on Lengthen through the spine Alternate Split Stance to suit Elbows and wrists move as one Target: Just below the shoulders

Shoulder Press – Initial Cues

Crunch – Initial Cues

Hover – Follow-up Cues

• • • • • • • • • •

• • • • • •

• Pull your belly button to your spine • Keep your body long and strong • Option: Up on the toes

Get ready, get SET to get active Split Stance Lift the chest, engage the core Chin in Use plates. Option: The bar Bar in the heel of the hands Hands just outside shoulder-line Wrists neutral Press above the head Keep elbows slightly forward of the head

Shoulder Press – Follow-up Cues • • • • • • •

Chest high, core on Eyes on the horizon Alternate Split Stance to suit Wrists strong Drive the bar up Elbows soft Return bar between chin and shoulder area

© Les Mills International Ltd 2005

Lie on your back Knees bent Feet wider than hip-width Fingers resting behind the ears Chin in, elongate the neck Slide the lower ribs toward the pelvis

Crunch – Follow-up Cues • • • • •

Pull with your abs, not your hips Activate the lift from your abdominals Slide ribs to hip bones Relax the front of the neck Imprint your lower back into the floor

Hover – Initial Cues • • • • • • •

Lie prone Support the body on the forearms Elbows below shoulders Set up on the knees Option: Set up on the toes Draw in the abdomen Lift the hips

Reverse Crunch – Initial Cues • • • •

Lie on your back Knees bent, feet wider than hip-width Feet off the floor Lift the legs up, keeping the feet lower than the knees • Lift and lower the legs, keeping your lower back on the floor

Reverse Crunch – Follow-up Cues • Stay strong as your legs lift • Keep the feet below the knees • Let daylight in between your tail bone and the floor • Quality not quantity • Keep your lower back on the floor and the strength in your tummy • Tighten your belt one more notch

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