This BodyPump album is a high-energy, full-length strength training program designed to sculpt, tone, and challenge your entire body. Set to motivating music at 128 BPM, each track is carefully structured to target a specific muscle group with precise timing, clear cues, and measured repetitions.

• Track 1 – Warm-Up (3–4 min): Activate your joints and major muscle groups with light weights and dynamic movements. Prepare your body for a safe, effective workout.
• Track 2 – Squats (5–6 min): Build lower-body strength and endurance with controlled squats, pulses, and power finishes.
• Track 3 – Back (5–6 min): Strengthen lats, traps, rear delts, and spinal erectors with cleans, deadlifts, rows, and presses.
• Track 4 – Triceps (5 min): Sculpt and tone the back of the arms using kickbacks, overhead extensions, and close-grip presses.
• Track 5 – Biceps (5 min): Build defined biceps with curls, hammer curls, and controlled pulses.
• Track 6 – Lunges (5–6 min): Improve lower-body strength, stability, and coordination through forward, reverse, side, and curtsy lunges, finished with pulsing movements.

Each track provides beat-by-beat cues, exact repetitions, and carefully timed phrasing, allowing you to follow the music naturally while maintaining proper form. Whether you are a beginner or an experienced lifter, this album delivers a complete, structured, and motivating full-body workout.

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BodyPump：全身力量与塑形训练

这张 BodyPump 专辑是一套高能量、完整的力量训练课程，旨在塑造、强化并挑战全身肌肉。全程配合 128 BPM 的激励音乐，每一节都经过精心设计，针对特定肌群进行训练，包含精准的节奏、清晰的提示语和科学的重复次数。

• 第一节 – 热身（3–4 分钟）： 使用轻量器械和动态动作激活关节及主要肌群，为安全、有效的训练做好准备。
• 第二节 – 深蹲（5–6 分钟）： 通过控制式深蹲、脉冲练习和力量收尾动作，增强下肢力量与耐力。
• 第三节 – 背部（5–6 分钟）： 通过挺举、硬拉、划船和推举，强化背阔肌、斜方肌、后束三角肌及脊柱竖肌。
• 第四节 – 三头肌（5 分钟）： 通过后抬臂、过头伸展和窄握推举，塑造并强化手臂后侧肌群。
• 第五节 – 二头肌（5 分钟）： 通过标准弯举、锤式弯举及控制脉冲练习，打造紧致二头肌。
• 第六节 – 弓步（5–6 分钟）： 通过前、后、侧及交叉弓步训练下肢力量、稳定性和协调性，并以脉冲动作收尾。

每一节都提供逐拍提示、精准重复次数和科学的节奏安排，让你能够随着音乐自然练习，同时保持正确动作。无论你是初学者还是有经验的训练者，这张专辑都能带来完整、系统且充满动力的全身训练体验。

佾楠 | Yinan