Choreography Notes Pdf - Bodypump 96

Bodypump 96 Choreography Notes PDF

Introduction: Bodypump 96 is a high-energy group fitness class that combines elements of aerobics, strength training, and dance. As an instructor, it's essential to have a solid understanding of the choreography to deliver a fun and effective workout to participants. These notes provide a general outline of the choreography for Bodypump 96.

Section 1: Warm-Up (Tracks 1-3)

• Marching in place: 32 counts
• Leg swings (front and back): 16 counts each
• Arm circles (forward and backward): 16 counts each
• Neck stretches (slow and controlled): 8 counts each side

Section 2: Upper Body (Tracks 4-6)

• Bicep curls with dumbbells: 12 reps
• Tricep dips (using step or bench): 12 reps
• Shoulder press (using dumbbells): 12 reps
• Chest press (using dumbbells): 12 reps

Section 3: Lower Body (Tracks 7-9)

• Squats: 12 reps
• Lunges (alternating legs): 12 reps each leg
• Calf raises: 16 reps
• Step-ups (using step or bench): 12 reps each leg

Section 4: Cardio Segment (Tracks 10-12)

• High knees: 32 counts
• Jumping jacks: 32 counts
• Burpees: 12 reps
• Mountain climbers: 32 counts

Section 5: Core and Stretch (Tracks 13-15)

• Plank hold: 32 counts
• Russian twists (using dumbbells): 12 reps each side
• Leg raises (lying on back): 12 reps
• Seated forward bend (stretching): 16 counts

Conclusion: These choreography notes provide a general outline for Bodypump 96. It's essential to practice and familiarize yourself with the moves and music tracks to deliver a smooth and engaging class.

Disclaimer: This is a sample document and not an official Les Mills International (LMI) publication. Bodypump is a trademark of LMI, and instructors must obtain the necessary certification and training to teach the program.

BodyPump 96 is a high-energy release that balances high-repetition endurance with athletic power. Released in late 2015, this installment of the Les Mills barbell program focuses on keeping the heart rate elevated through "The Rep Effect," utilizing short ranges of motion and "bottom-half" pulses to create a deep muscular burn. bodypump 96 choreography notes pdf

While official choreography notes are copyrighted material provided exclusively to certified Les Mills instructors via the Les Mills portal, this overview provides a breakdown of the workout structure, key focuses, and the iconic tracklist that defines this release. Tracklist & Focus Areas

The workout follows the classic BodyPump structure, designed to target every major muscle group in approximately 55 minutes.

Warm-up: Five More Hours (Deorro x Chris Brown) – A smooth introduction to the basic movements: deadlifts, deadrows, upright rows, and clean and presses.

Squats: Blow Your Mind (Tiesto & Motiv8) – The focus here is on sustained tension. Expect a mix of slow tempos and mid-range pulses to fatigue the quads and glutes early.

Chest: Immortals (Fall Out Boy) – Featuring a combination of wide-grip barbell presses and chest flys or push-ups, focusing on horizontal power.

Back: The Night (Voltage) – This track utilizes the "Clean and Press" to drive the heart rate up, transitioning into heavy deadlifts to strengthen the posterior chain.

Triceps: She Came To Give It To You (Usher ft. Nicki Minaj) – A mix of overhead extensions, dips, and tricep presses. The high-tempo beat keeps the movements sharp and precise.

Biceps: Ghost (Ella Henderson) – Bicep curls with "staggered" counts and mid-range holds to maximize time under tension.

Lunges: Lean On (Major Lazer & DJ Snake) – A test of balance and endurance, often utilizing the barbell or a single weight plate for dynamic movements. Bodypump 96 Choreography Notes PDF Introduction: Bodypump 96

Shoulders: Que Sera (Justice Crew) – Using dumbbells or plates for side raises and a barbell for overhead presses to create that capped shoulder look.

Core: Cool For The Summer (Demi Lovato) – Focused on stability and rotational power, moving beyond standard crunches.

Cooldown: Flashlight (Jessie J) – Static stretching to improve flexibility and aid recovery. Training Innovation in Release 96

BodyPump 96 is notable for its use of "staccato" timing. Rather than just smooth transitions, instructors emphasize "stopping" the weight at specific points in the range of motion. This technique forces the stabilizer muscles to engage more intensely and prevents momentum from doing the work. Accessing Choreography Notes

If you are a certified instructor looking for the official PDF or digital notes:

Les Mills Release App: This is the primary tool for instructors to download choreography, masterclass videos, and music.

Instructor Portal: Log in to the Les Mills Instructor Portal to access your purchased releases.

Regional Distributors: If you are part of a gym chain, your Group Fitness Manager often has access to the physical or digital kits archived for your facility.

2. Squats: "Something Got Me Started"

This is often cited as one of the most "enjoyable" squat tracks in the history of the program. The track featured a bottom-half pulse section that required immense mental focus. Marching in place: 32 counts Leg swings (front

• The Move: The signature moment was the combination of wide squats transitioning into narrow squats.
• The Challenge: The tempo was consistent, allowing for heavy loading. Instructors were coached to focus on "knees tracking over toes" during the bottom phases.

Track 2 – Chest (“Larger Than Life”)

• Setup: 2.5kg or 5kg plates on each side. Flat bench.
• Sequence:
  • 8 wide press (3/1 tempo)
  • 8 narrow press (2/2 tempo)
  • 16 alternating singles
  • Push-ups on knees (8 slow) followed by 8 fast.
• Critical note: The music has a sudden double-time beat at 3:10 – this cues the max-speed press segment.

Where to Find User-Generated Choreography Breakdowns

While the official PDF is locked, some master instructors and fitness bloggers publish free summary notes (not full PDFs). Search for:

• “BodyPump 96 rep count sheet” – Often posted on Pinterest.
• “BodyPump 96 cheat sheet” – Reddit’s r/lesmills sometimes has text-based breakdowns.
• YouTube channel “Group Fitness Manager” – Some creators produce voice-over choreography walkthroughs with on-screen timers (these are legal as long as they don’t include the original music).

Example user-generated snippet for BP96 Shoulder track:

“Upright rows: 8 slow, 8 fast, 8 slow, 8 fast. Then overhead press: 16 single-count, 8 slow negative. No rest between – good luck.”

Track 5: Biceps

Music: "Boom Boom" by RedOne, Daddy Yankee, French Montana, Dinah Jane Duration: 4:15 Setup: Medium weight. Barbell + two clips. The "Isolation" Nightmare:

• Wide grip curls: 4x Slow negative (3 counts down).
• Narrow grip curls: 8x Top half reps.
• Singles: 16x alternating hammer curls.
• Peak hold: 20 seconds at 90-degree angle.

Coaching Cues:

• "The negative is where the muscle grows. Fight the weight down."
• "Squeeze at the top—don't use momentum."

Overview of BodyPump 96 Track List

Here is the official track order (music and timing may vary slightly by region, but this is the standard release):

| Track | Song Title | Artist | Target Muscle Group | Approx. Duration | |-------|------------|--------|---------------------|------------------| | 1 | Freaks | Timmy Trumpet & Savage | Squats (Warm-up + work) | 5:30 | | 2 | Larger Than Life | Backstreet Boys (remix) | Chest | 5:45 | | 3 | My House | Flo Rida | Back | 5:50 | | 4 | Work | Rihanna | Triceps | 5:00 | | 5 | Cheap Thrills | Sia feat. Sean Paul | Biceps | 5:15 | | 6 | This Is What You Came For | Calvin Harris feat. Rihanna | Lunges | 6:00 | | 7 | Move Your Body | Sia | Shoulders | 5:20 | | 8 | Core (Abs) | Instrumental | Abdominals | 4:30 | | 9 | Cool Down | Stretch mix | Full body | 3:45 |

What BodyPump 96 is

BodyPump 96 is a numbered Les Mills release containing a set list of tracks (typically Warm Up, Squats, Chest, Back, Triceps, Biceps, Lunges, Shoulders, Core, and Cooldown) with specific tempo, rep counts, and choreography designed by Les Mills. Each release updates music, timing, and exercise combinations to keep classes fresh.

Key Choreography Highlights from BP96

From archived instructor discussions, BODYPUMP 96 was noted for:

• A squat track with extended static holds (16 counts down, 4 up) – demanding muscular endurance.
• Chest track combining fast push-ups on the bar and slow barbell presses.
• Back track with a “clean and press” sequence repeated 3 times, requiring coordination.
• Lunge track that eliminated the “recovery” step – staying in the lunge position throughout.
• Core track focused on plank variations rather than traditional crunches.