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Bodypump | 96 Choreography Notes Pdf

Bodypump 96 Choreography Notes PDF

Introduction: Welcome to Bodypump 96, the latest release in the Les Mills' Bodypump series. This document provides detailed choreography notes for instructors to help you deliver a high-energy and engaging class. Bodypump 96 features a mix of familiar and new tracks, with a focus on upper body and core exercises.

Track List:

  1. Warm-Up: "Eye of the Tiger" by Survivor
    • 4 counts intro
    • March in place (counts 1-4)
    • Jumping jacks (counts 5-8)
  2. Upper Body 1: "High Hopes" by Panic! At The Disco
    • 16 counts
    • Bicep curls (counts 1-4)
    • Tricep dips (counts 5-8)
    • Shoulder press (counts 9-12)
    • Lateral raises (counts 13-16)
  3. Lower Body 1: "Senorita" by Shawn Mendes and Camila Cabello
    • 16 counts
    • Squats (counts 1-4)
    • Lunges (counts 5-8)
    • Calf raises (counts 9-12)
    • Leg press (counts 13-16)
  4. Core 1: "Tummy" by Turban
    • 16 counts
    • Plank (counts 1-4)
    • Russian twists (counts 5-8)
    • Leg raises (counts 9-12)
    • Bicycle crunches (counts 13-16)
  5. Upper Body 2: "Bad Guy" by Billie Eilish
    • 16 counts
    • Tricep extensions (counts 1-4)
    • Bicep curls (counts 5-8)
    • Shoulder rotations (counts 9-12)
    • Chest press (counts 13-16)
  6. Lower Body 2: "Eastside" by Benny Blanco, Halsey, and Khalid
    • 16 counts
    • Deadlifts (counts 1-4)
    • Calf raises (counts 5-8)
    • Step-ups (counts 9-12)
    • Glute bridges (counts 13-16)
  7. Core 2: "Mi Gente" by J Balvin & Willy William
    • 16 counts
    • Side plank (counts 1-4)
    • Russian twists (counts 5-8)
    • Leg raises (counts 9-12)
    • Plank jacks (counts 13-16)
  8. Cardio: "Uptown Funk" by Mark Ronson ft. Bruno Mars
    • 32 counts
    • Burpees (counts 1-8)
    • Jumping jacks (counts 9-16)
    • Mountain climbers (counts 17-24)
    • Squat jumps (counts 25-32)
  9. Cool-Down: "Slow Hands" by Niall Horan
    • 4 counts intro
    • Static stretches for major muscle groups

Choreography Notes:

  • All movements are done with light to moderate weights.
  • Focus on proper form and technique throughout the class.
  • Encourage participants to engage their core and maintain good posture.
  • Provide modifications for participants who may need them.

Section 1: Upper Body 1 (High Hopes)

  • Counts 1-4: Bicep curls with a slight pause at the top.
  • Counts 5-8: Tricep dips with a focus on lowering slowly.
  • Counts 9-12: Shoulder press with a squeeze at the top.
  • Counts 13-16: Lateral raises with a slight pause at the top.

Section 2: Lower Body 1 (Senorita)

  • Counts 1-4: Squats with a focus on keeping the back straight.
  • Counts 5-8: Lunges with a focus on proper form.
  • Counts 9-12: Calf raises on a step or platform.
  • Counts 13-16: Leg press with a focus on extending the legs.

Section 3: Core 1 (Tummy)

  • Counts 1-4: Plank hold with engagement of the core.
  • Counts 5-8: Russian twists with a focus on rotating the torso.
  • Counts 9-12: Leg raises with a focus on lifting the legs slowly.
  • Counts 13-16: Bicycle crunches with a focus on engaging the obliques.

Section 4: Upper Body 2 (Bad Guy)

  • Counts 1-4: Tricep extensions with a focus on extending the arm.
  • Counts 5-8: Bicep curls with a focus on curling the weight.
  • Counts 9-12: Shoulder rotations with a focus on moving the shoulders.
  • Counts 13-16: Chest press with a focus on extending the arms.

Section 5: Lower Body 2 (Eastside)

  • Counts 1-4: Deadlifts with a focus on keeping the back straight.
  • Counts 5-8: Calf raises on a step or platform.
  • Counts 9-12: Step-ups with a focus on stepping up with one foot.
  • Counts 13-16: Glute bridges with a focus on lifting the hips.

Section 6: Core 2 (Mi Gente)

  • Counts 1-4: Side plank hold with engagement of the core.
  • Counts 5-8: Russian twists with a focus on rotating the torso.
  • Counts 9-12: Leg raises with a focus on lifting the legs slowly.
  • Counts 13-16: Plank jacks with a focus on jumping the feet.

Section 7: Cardio (Uptown Funk)

  • Counts 1-8: Burpees with a focus on moving quickly.
  • Counts 9-16: Jumping jacks with a focus on moving the arms and legs.
  • Counts 17-24: Mountain climbers with a focus on moving the legs quickly.
  • Counts 25-32: Squat jumps with a focus on jumping up.

Section 8: Cool-Down (Slow Hands)

  • Static stretches for major muscle groups, including the hamstrings, quadriceps, chest, back, and shoulders.

Tips and Reminders:

  • Encourage participants to listen to their bodies and rest when needed.
  • Provide clear instructions and demonstrations for each exercise.
  • Encourage participants to engage with the music and have fun!

By following these choreography notes, you'll be able to deliver a high-energy and engaging Bodypump 96 class that will leave your participants feeling challenged and motivated. Happy teaching!

The BODYPUMP 96 choreography notes serve as the essential blueprint for instructors to deliver a high-energy, technically sound workout. Released around January 2016, this specific edition is famous for its "pulses and tension" theme, focusing heavily on time under tension to maximize muscle fatigue. Key Track Highlights

Back Track: Features a unique "Clean and Press" combo with single deadrows. It includes high-intensity squat plate presses to add a HIIT element to the strength training. bodypump 96 choreography notes pdf

Bicep Curls: Emphasizes standard grip with a focus on keeping elbows tucked to isolate the muscle.

Lunges: Focuses on lower-body shaping by using lighter weights and deep ranges of motion.

Fast Transitions: Notable for very quick "4-count" shifts between exercises, particularly in the back track. PDF Features for Instructors

Digital choreography booklets like those found on Scribd or CliffsNotes typically include:

Coaching Cues: Specific verbal prompts to help participants with timing and safety.

Compulsory Cues: Non-negotiable technical instructions for every move.

Track Focus: Explains the "why" behind each musical selection and its training objective.

Layering Advice: Tips on how to introduce moves (Layer 1) and then motivate/correct (Layers 2 & 3).

Visual Guides: Diagrams or charts showing the relationship between the music's counts and the reps. Training Fundamentals

BodyPump 96: Pulses, tension, challenges and more challenges

BodyPump 96 is widely reviewed by instructors as one of the more physically challenging releases of its era, featuring over 1,100 repetitions and a heavy emphasis on pulses and time-under-tension . Instructors often highlight the shoulder track

("Addicted to a Memory") as a standout for its sheer volume of repetitions and relentless burn Track-by-Track Review Highlights

The release is noted for its high-energy EDM and pop soundtrack that meshes well with the intensive choreography Track 1 (Warmup): power presses

and clean & presses. Reviewers noted a long setup at the beginning, allowing for technical focus before transitions quicken Track 2 (Squats): A high-intensity track featuring a 4x pulse + 4x single

pattern. It is described as "horrific" for the legs but very motivating due to the Tiësto track Track 3 (Chest): Known for a "painful" and challenging choreo block Bodypump 96 Choreography Notes PDF Introduction: Welcome to

. Some instructors found the music by Fall Out Boy a bit overplayed but effective for the burn Track 4 (Back): A firm favorite for many, this track uses a combination of bar and plate presses for a cardio burst Track 5 (Triceps): Features exceptionally fast transitions

between extensions, dips, and push-ups, requiring instructors to pre-cue early Track 6 (Biceps):

A "Wobble" track that many found catchy and easy to load heavy Track 7 (Lunges):

Noted for being exceptionally hard on the lower body, often cited alongside squats as the "brutal" portion of the class Track 8 (Shoulders): Frequently cited as one of the best shoulder tracks

in years, though the volume makes it difficult to finish without a rest . It features rear delt flies and overhead presses Track 9 (Core):

A full track of crunches (3.5 minutes) that some found a bit repetitive Choreography Notes Summary Key Movement Note Quick transitions from lunges to deadlifts Heavy use of pulses to create fatigue Solid choreography despite mixed song reviews Extremely fast move from dips to push-ups High rep count; includes rear delt fly isolation

Because of the high repetition count (1,100+ reps), it is recommended to go lighter on weights

for the first few sessions until you master the pulse-heavy timing technique tips for a particular track in this release? BodyPump 96 Playlist - - Di Hickman

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. Warm-Up: "Eye of the Tiger" by Survivor

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

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.

Track 1: Squats

Music: "Instruction" by Jax Jones ft. Demi Lovato (Stefano Pain & Marcel Mix) Duration: 5:00 Timing & Reps:

  • Intro (32c): Establish stance (feet hip-width).
  • Main Beat (32c): 8x Pulse squats, 8x Wide squats.
  • First Combo (64c): 4x Slow (bottom hold), 8x Fast.
  • Second Combo: 16x Full range, 4x Bottom holds.
  • Finisher: 30 seconds of half-reps (top half only).

Coaching Cues:

  • "Weight in heels. Chest proud. Tuck your tailbone."
  • "Pulse low—don't rise up."
  • Safety: Watch for knees collapsing inward during the wide squats.

Why Instructors Still Love BP96

From a choreography perspective, Bodypump 96 was a masterclass in musical interpretation. The moves didn't just happen to the music; they were the music.

For instructors seeking the official PDF notes: remember that Les Mills restricts the distribution of official choreography PDFs to their instructor portals (Les Mills Connect). However, the "notes" are truly in the movement. If you are looking to re-teach this release, focus on the layering:

  1. Start with the base move (e.g., the Squat).
  2. Layer the tempo (e.g., bottom half).
  3. Layer the combination (e.g., adding the pulse).

BODYPUMP 96 Choreography Notes: A Comprehensive Guide

BODYPUMP, the original barbell-based group fitness program from Les Mills, releases new “releases” (numbered quarterly) approximately every three months. BODYPUMP 96 was released in late 2020 (Northern Hemisphere Q4). The Choreography Notes are the official instructional PDF documents provided to certified instructors to learn and teach the release correctly.

Logo Title

Bodypump 96 Choreography Notes PDF

Introduction: Welcome to Bodypump 96, the latest release in the Les Mills' Bodypump series. This document provides detailed choreography notes for instructors to help you deliver a high-energy and engaging class. Bodypump 96 features a mix of familiar and new tracks, with a focus on upper body and core exercises.

Track List:

  1. Warm-Up: "Eye of the Tiger" by Survivor
    • 4 counts intro
    • March in place (counts 1-4)
    • Jumping jacks (counts 5-8)
  2. Upper Body 1: "High Hopes" by Panic! At The Disco
    • 16 counts
    • Bicep curls (counts 1-4)
    • Tricep dips (counts 5-8)
    • Shoulder press (counts 9-12)
    • Lateral raises (counts 13-16)
  3. Lower Body 1: "Senorita" by Shawn Mendes and Camila Cabello
    • 16 counts
    • Squats (counts 1-4)
    • Lunges (counts 5-8)
    • Calf raises (counts 9-12)
    • Leg press (counts 13-16)
  4. Core 1: "Tummy" by Turban
    • 16 counts
    • Plank (counts 1-4)
    • Russian twists (counts 5-8)
    • Leg raises (counts 9-12)
    • Bicycle crunches (counts 13-16)
  5. Upper Body 2: "Bad Guy" by Billie Eilish
    • 16 counts
    • Tricep extensions (counts 1-4)
    • Bicep curls (counts 5-8)
    • Shoulder rotations (counts 9-12)
    • Chest press (counts 13-16)
  6. Lower Body 2: "Eastside" by Benny Blanco, Halsey, and Khalid
    • 16 counts
    • Deadlifts (counts 1-4)
    • Calf raises (counts 5-8)
    • Step-ups (counts 9-12)
    • Glute bridges (counts 13-16)
  7. Core 2: "Mi Gente" by J Balvin & Willy William
    • 16 counts
    • Side plank (counts 1-4)
    • Russian twists (counts 5-8)
    • Leg raises (counts 9-12)
    • Plank jacks (counts 13-16)
  8. Cardio: "Uptown Funk" by Mark Ronson ft. Bruno Mars
    • 32 counts
    • Burpees (counts 1-8)
    • Jumping jacks (counts 9-16)
    • Mountain climbers (counts 17-24)
    • Squat jumps (counts 25-32)
  9. Cool-Down: "Slow Hands" by Niall Horan
    • 4 counts intro
    • Static stretches for major muscle groups

Choreography Notes:

  • All movements are done with light to moderate weights.
  • Focus on proper form and technique throughout the class.
  • Encourage participants to engage their core and maintain good posture.
  • Provide modifications for participants who may need them.

Section 1: Upper Body 1 (High Hopes)

  • Counts 1-4: Bicep curls with a slight pause at the top.
  • Counts 5-8: Tricep dips with a focus on lowering slowly.
  • Counts 9-12: Shoulder press with a squeeze at the top.
  • Counts 13-16: Lateral raises with a slight pause at the top.

Section 2: Lower Body 1 (Senorita)

  • Counts 1-4: Squats with a focus on keeping the back straight.
  • Counts 5-8: Lunges with a focus on proper form.
  • Counts 9-12: Calf raises on a step or platform.
  • Counts 13-16: Leg press with a focus on extending the legs.

Section 3: Core 1 (Tummy)

  • Counts 1-4: Plank hold with engagement of the core.
  • Counts 5-8: Russian twists with a focus on rotating the torso.
  • Counts 9-12: Leg raises with a focus on lifting the legs slowly.
  • Counts 13-16: Bicycle crunches with a focus on engaging the obliques.

Section 4: Upper Body 2 (Bad Guy)

  • Counts 1-4: Tricep extensions with a focus on extending the arm.
  • Counts 5-8: Bicep curls with a focus on curling the weight.
  • Counts 9-12: Shoulder rotations with a focus on moving the shoulders.
  • Counts 13-16: Chest press with a focus on extending the arms.

Section 5: Lower Body 2 (Eastside)

  • Counts 1-4: Deadlifts with a focus on keeping the back straight.
  • Counts 5-8: Calf raises on a step or platform.
  • Counts 9-12: Step-ups with a focus on stepping up with one foot.
  • Counts 13-16: Glute bridges with a focus on lifting the hips.

Section 6: Core 2 (Mi Gente)

  • Counts 1-4: Side plank hold with engagement of the core.
  • Counts 5-8: Russian twists with a focus on rotating the torso.
  • Counts 9-12: Leg raises with a focus on lifting the legs slowly.
  • Counts 13-16: Plank jacks with a focus on jumping the feet.

Section 7: Cardio (Uptown Funk)

  • Counts 1-8: Burpees with a focus on moving quickly.
  • Counts 9-16: Jumping jacks with a focus on moving the arms and legs.
  • Counts 17-24: Mountain climbers with a focus on moving the legs quickly.
  • Counts 25-32: Squat jumps with a focus on jumping up.

Section 8: Cool-Down (Slow Hands)

  • Static stretches for major muscle groups, including the hamstrings, quadriceps, chest, back, and shoulders.

Tips and Reminders:

  • Encourage participants to listen to their bodies and rest when needed.
  • Provide clear instructions and demonstrations for each exercise.
  • Encourage participants to engage with the music and have fun!

By following these choreography notes, you'll be able to deliver a high-energy and engaging Bodypump 96 class that will leave your participants feeling challenged and motivated. Happy teaching!

The BODYPUMP 96 choreography notes serve as the essential blueprint for instructors to deliver a high-energy, technically sound workout. Released around January 2016, this specific edition is famous for its "pulses and tension" theme, focusing heavily on time under tension to maximize muscle fatigue. Key Track Highlights

Back Track: Features a unique "Clean and Press" combo with single deadrows. It includes high-intensity squat plate presses to add a HIIT element to the strength training.

Bicep Curls: Emphasizes standard grip with a focus on keeping elbows tucked to isolate the muscle.

Lunges: Focuses on lower-body shaping by using lighter weights and deep ranges of motion.

Fast Transitions: Notable for very quick "4-count" shifts between exercises, particularly in the back track. PDF Features for Instructors

Digital choreography booklets like those found on Scribd or CliffsNotes typically include:

Coaching Cues: Specific verbal prompts to help participants with timing and safety.

Compulsory Cues: Non-negotiable technical instructions for every move.

Track Focus: Explains the "why" behind each musical selection and its training objective.

Layering Advice: Tips on how to introduce moves (Layer 1) and then motivate/correct (Layers 2 & 3).

Visual Guides: Diagrams or charts showing the relationship between the music's counts and the reps. Training Fundamentals

BodyPump 96: Pulses, tension, challenges and more challenges

BodyPump 96 is widely reviewed by instructors as one of the more physically challenging releases of its era, featuring over 1,100 repetitions and a heavy emphasis on pulses and time-under-tension . Instructors often highlight the shoulder track

("Addicted to a Memory") as a standout for its sheer volume of repetitions and relentless burn Track-by-Track Review Highlights

The release is noted for its high-energy EDM and pop soundtrack that meshes well with the intensive choreography Track 1 (Warmup): power presses

and clean & presses. Reviewers noted a long setup at the beginning, allowing for technical focus before transitions quicken Track 2 (Squats): A high-intensity track featuring a 4x pulse + 4x single

pattern. It is described as "horrific" for the legs but very motivating due to the Tiësto track Track 3 (Chest): Known for a "painful" and challenging choreo block

. Some instructors found the music by Fall Out Boy a bit overplayed but effective for the burn Track 4 (Back): A firm favorite for many, this track uses a combination of bar and plate presses for a cardio burst Track 5 (Triceps): Features exceptionally fast transitions

between extensions, dips, and push-ups, requiring instructors to pre-cue early Track 6 (Biceps):

A "Wobble" track that many found catchy and easy to load heavy Track 7 (Lunges):

Noted for being exceptionally hard on the lower body, often cited alongside squats as the "brutal" portion of the class Track 8 (Shoulders): Frequently cited as one of the best shoulder tracks

in years, though the volume makes it difficult to finish without a rest . It features rear delt flies and overhead presses Track 9 (Core):

A full track of crunches (3.5 minutes) that some found a bit repetitive Choreography Notes Summary Key Movement Note Quick transitions from lunges to deadlifts Heavy use of pulses to create fatigue Solid choreography despite mixed song reviews Extremely fast move from dips to push-ups High rep count; includes rear delt fly isolation

Because of the high repetition count (1,100+ reps), it is recommended to go lighter on weights

for the first few sessions until you master the pulse-heavy timing technique tips for a particular track in this release? BodyPump 96 Playlist - - Di Hickman

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

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.

Track 1: Squats

Music: "Instruction" by Jax Jones ft. Demi Lovato (Stefano Pain & Marcel Mix) Duration: 5:00 Timing & Reps:

  • Intro (32c): Establish stance (feet hip-width).
  • Main Beat (32c): 8x Pulse squats, 8x Wide squats.
  • First Combo (64c): 4x Slow (bottom hold), 8x Fast.
  • Second Combo: 16x Full range, 4x Bottom holds.
  • Finisher: 30 seconds of half-reps (top half only).

Coaching Cues:

  • "Weight in heels. Chest proud. Tuck your tailbone."
  • "Pulse low—don't rise up."
  • Safety: Watch for knees collapsing inward during the wide squats.

Why Instructors Still Love BP96

From a choreography perspective, Bodypump 96 was a masterclass in musical interpretation. The moves didn't just happen to the music; they were the music.

For instructors seeking the official PDF notes: remember that Les Mills restricts the distribution of official choreography PDFs to their instructor portals (Les Mills Connect). However, the "notes" are truly in the movement. If you are looking to re-teach this release, focus on the layering:

  1. Start with the base move (e.g., the Squat).
  2. Layer the tempo (e.g., bottom half).
  3. Layer the combination (e.g., adding the pulse).

BODYPUMP 96 Choreography Notes: A Comprehensive Guide

BODYPUMP, the original barbell-based group fitness program from Les Mills, releases new “releases” (numbered quarterly) approximately every three months. BODYPUMP 96 was released in late 2020 (Northern Hemisphere Q4). The Choreography Notes are the official instructional PDF documents provided to certified instructors to learn and teach the release correctly.