Notes Pdf — Bodypump 96 Choreography

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)

Section 2: Upper Body (Tracks 4-6)

Section 3: Lower Body (Tracks 7-9)

Section 4: Cardio Segment (Tracks 10-12)

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

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 Choreography Overview: Mastering the Tracks BodyPump 96 is widely recognized by the Les Mills community for its high-energy playlist and challenging choreography, particularly in the shoulders and back tracks. This release emphasizes "The Rep Effect"—high repetitions with light to moderate weights—to build lean muscle and improve strength endurance. WordPress.com BodyPump 96 Full Tracklist

A standard 55-minute session includes 10 tracks targeting specific muscle groups: 24 Hour Fitness Five More Hours Blow Your Mind The Thrill Hallelujah Peanut Butter Jelly Addicted To A Memory Want To Want Me Key Choreography Highlights BodyPump 96 Playlist - - Di Hickman

BodyPump 96 is characterized by a high volume of over 1,100 repetitions

and a focus on time-under-tension through pulses and complex combinations. The choreography notes highlight a "Rep Effect" designed to improve muscular endurance and maximize calorie burn. BodyPump 96 Full Tracklist & Choreography Highlights

The following tracks make up the standard 10-track BodyPump 96 release: Muscle Group Song Title Choreography Highlights Five More Hours

Includes a power press; transitions quickly from lunges to deadlifts. Blow Your Mind

Reminiscent of "old school" releases with high energy and deep muscle work. Standard barbell chest press with varied tempos. The Thrill Focuses on deadlifts, clean and presses, and deadrows. Hallelujah

Challenging track that may require slightly lighter weights due to rep volume. bodypump 96 choreography notes pdf

Fun, poppy track with standard bicep curls and varied tempos. Peanut Butter Jelly

High-rep track that often includes backstep lunges and alternating presses. Addicted To A Memory

The "beast" of the release; features rear deltoid flies, side raises, side rotators, and push presses. Want To Want Me

Focuses on crunch reaches with a weight plate; notably lacks hover (plank) work. Full-body stretching and muscle recovery. Key Training Features BODYATTACK 96 Choreography Booklet (pdf) - CliffsNotes

Here’s a short, fictional story inspired by that search phrase.

Track 7: The Choreography Notes

Maya stared at the PDF on her screen: BODYPUMP 96 – CHOREOGRAPHY NOTES – CONFIDENTIAL

Her thumb hovered over the touchpad. As a certified instructor, she’d had early access before, but this release felt different. The rumors on the instructor forums were strange: “Track 3’s squat timing is impossible.” “Track 5’s lunge pattern will break your brain.” “Who approved Track 7?”

She clicked open.

The first six tracks were typical—warm-up, squats, chest, back, triceps, biceps. Clean 4/4 timing. Standard rep counts. But then she scrolled to Track 7: Lunges.

The notes weren’t in the usual bullet points. Instead, a single paragraph appeared:

“The floor will remember. At 32 counts of alternating rear lunges (right, left, right, left), do not reset. Hold the right leg back. Breathe once. Then—without music—switch tempo to 3/2/1/stop. The bar will feel light. That’s the trick. Your quads will lie to you. Listen to the person behind you instead. If they grunt on the third rep, you’ve found the original 2004 master track. Do not mention this to participants. Just nod. They’ll know.”

Maya read it twice. Then a third time.

She pulled up the official master class video from Les Mills HQ. Track 7 started normally. Thirty-two lunges. Hold. Then—the music glitched. For two seconds, silence. The on-screen instructor, a veteran named Craig, didn’t flinch. He switched tempo without a cue. His back leg trembled. Behind him, a woman in a purple tank top grunted exactly on the third rep.

Maya’s skin prickled.

She scrolled further down the PDF. The rest of the notes were normal again: cool-down stretches, music timestamps, equipment changes. But at the very bottom, in tiny gray italic text: Bodypump 96 Choreography Notes PDF Introduction: Bodypump 96

“Bodypump 96 was originally choreographed in 2003 but never released. It was considered ‘too honest.’ The lunges make you remember things you’ve forgiven. Use only if your class is ready to heal.”

Maya closed her laptop. She had a 6 AM class tomorrow. She’d teach tracks 1–6 as written. But Track 7? She printed the page, folded it into her gym bag, and decided: sometimes, a PDF isn’t just instructions. Sometimes, it’s a warning.

And she would nod. Just nod.

BodyPump 96 represents a high-energy turning point in the Les Mills franchise, blending classic strength training with a modern, driving soundtrack. Released in late 2015, this specific workout challenged participants with high-repetition ranges and innovative timing shifts designed to keep muscles under tension for longer periods.

While the official choreography notes are restricted to certified Les Mills instructors via their portal, this overview breaks down the structure, tracklist, and technical focus of the release to help you master the movements. The Philosophy of BodyPump 96: Tempo and Tension

The "Rep Effect" is the backbone of BodyPump, and release 96 emphasizes this through varied tempos. Instead of standard 2/2 timing, this workout utilizes 1/1/2 and 4/4 counts to exhaust the muscles without needing heavy weights. The choreography is designed to spike the heart rate during the power tracks while maintaining a strict focus on "time under tension" during the isolated muscle tracks. Track-by-Track Breakdown

Warmup: Five More Hours – Deorro & Chris BrownThe focus here is on range of motion rather than resistance. You move through deadlifts, deadrows, and upright rows to prime the posterior chain. The transition to the floor for push-ups ensures the chest and shoulders are ready for the heavier tracks ahead.

Squats: Blow Your Mind – Tiesto & MOTiThis track is notorious for its bottom-half repetitions. The choreography uses three different stances: narrow, mid, and wide. The mid-track "pulses" are designed to create a massive lactic acid burn in the quadriceps and glutes.

Chest: Immortals – Fall Out BoyBodyPump 96 introduces a lot of A-frame presses and standard bench presses. The rhythm follows the anthemic beat of the music, with slow 4/4 descents followed by explosive upward movements to build power.

Back: Together – Armin van Buuren feat. Gavin DeGrawThis is the cardiovascular peak of the first half. Expect clean and presses combined with heavy deadrows. The objective is to keep the bar close to the body to protect the spine while maximizing the pull.

Triceps: The Night – 3LAU & Nom De Strip feat. EstelleUsing a mix of overhead extensions, dips, and tricep presses, this track targets all three heads of the muscle. The high-volume pulses at the end of the track are the "finisher" that provides the signature tricep pump.

Biceps: She Shock – Havoc & LawnBicep tracks in this era moved away from just standard curls. Release 96 incorporates mid-range holds and staggered 1/1/2 tempos to prevent the use of momentum, forcing the bicep to do 100% of the work.

Lunges: On My Way – Axwell /\ IngrossoThis is often considered the hardest track of the release. It utilizes both the barbell and bodyweight. The balance of static lunges and dynamic movement targets the glutes and improves unilateral stability.

Shoulders: Rock the Party – Jauz & EphwurdThe shoulder track is a marathon of overhead presses, side raises, and mac raises. The goal is total deltoid exhaustion. The choreography is fast-paced, mirroring the EDM style of the music.

Core: Cool for the Summer – Demi LovatoA focus on the posterior chain and the "six-pack" muscles. Expect leg extensions and weighted crunches to stabilize the midsection after the high-intensity lifting.

Cooldown: Waiting for Love – AviciiA standard flexibility sequence focusing on the hamstrings, glutes, and upper body to kickstart the recovery process. Technical Tips for Mastering the Choreography Marching in place: 32 counts Leg swings (front

To get the most out of BodyPump 96, focus on these three pillars of form:

Elbow Position: In the tricep and bicep tracks, keep elbows pinned to the ribs to isolate the target muscles.

Heel Drive: During squats and lunges, always drive through the heels to engage the posterior chain and protect the knees.

Core Bracing: Imagine someone is about to punch you in the stomach; keep that tension throughout every track to provide a solid base for your lifts. How to Access Official Notes

If you are a certified instructor looking for the "BodyPump 96 choreography notes PDF," you should log in to the Les Mills Instructor Portal. For those who are not instructors, many gyms provide "Track Lists" or "Move Maps" that summarize the exercises. Avoid downloading files from unofficial third-party sites, as these often contain incorrect timing or incomplete movement patterns that could lead to injury.

Closing note

If you need official BodyPump 96 materials, obtain them through Les Mills channels or your gym’s licensed access. If you’d like, I can create a customizable, legal instructor cue sheet or a one-page lesson plan for teaching BodyPump 96 that avoids reproducing copyrighted choreography—tell me which track(s) you want detailed.

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Feature: Mastering the Burn in BodyPump 96 BodyPump 96 is widely recognized among instructors for its relentless tension and rapid-fire transitions. From the "beast" of a shoulder track to what some call the "toughest bicep track" to date, this release is designed to keep muscles under constant pressure with zero breaks. The Blueprint: Choreography Highlights

According to the official tracklist, BodyPump 96 follows a high-energy, 10-track progression featuring tracks like Blow Your Mind (Squats) and The Thrill (Back) to keep momentum high. Key Technical Challenges Key segments to prepare for include: Triceps (Fast Transitions):

Features quick, back-to-back moves with no recovery; early, clear cueing is essential for the dip-to-push-up transition. Shoulders (Constant Pressure):

Known as a "beast" of a track featuring rear deltoid flies and military presses that build immense fatigue by the second set. Core (Crunch Reaches):

Emphasizes squeezing ribs into hips for maximum engagement rather than traditional hovers. Coaching Tips for Success Focus on Technique:

Ensure proper Clean & Press form by keeping the bar close and bracing the core.

Recall that a 2/2 tempo represents an 8-count movement pattern. Motivate Through Fatigue:

With minimal breaks, emphasize recovering quickly between tracks to maintain energy. specific track from this release, or are you looking for tips on modifying these moves for beginners?

Squats (Track 2)

Track 2 – Chest (“Larger Than Life”)

Track 3 – Back (“My House”)

Squats (Track 2): The Endurance Trap

The squat track abandons the recent trend of heavy, slow loads in favor of medium weight, high-rep clusters: 8 full-range squats, 8 bottom-half pulses, repeat. Bar placement shifts slightly higher on the traps – a deliberate tweak to keep tension off the lower back during the longer 5:30 duration.