Bodypump 96 Choreography Notes Pdf — No Ads

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 are professional instructor resources published by Les Mills that detail the specific movements, music tracks, and coaching layers for this 2016 release. Accessing Choreography Notes

As these materials are proprietary intellectual property, they are primarily distributed to certified instructors via the official Les Mills Instructor Portal. However, archival and study versions can often be found on academic and document-sharing platforms:

Scribd: Offers various Les Mills instructor guides, including similar releases like BODYPUMP 92 and BODYATTACK 96.

Studocu: Provides educational uploads of instructor notes, such as the BODYPUMP 95 Choreography Guide.

CliffsNotes: Occasionally hosts PDF versions of choreography booklets for study purposes, including BODYATTACK 96. Key Features of BODYPUMP 96

This specific release is noted for its focus on pulses, tension, and high-intensity transitions. Notable track highlights include:

Back Track: Features a combination of cleans, deadrows, and 16 plate presses to add a HIIT element to the strength workout.

Coaching Layers: Like other modern releases, it utilizes 3 Layers of Coaching—Setup, Follow-up, and Performance—to help instructors motivate participants effectively.

Tempo Variation: Includes diverse tempos such as 2/2, 1/3, and bottom-half pulses to maximize the "Rep Effect". bodypump 96 choreography notes pdf

BodyPump 96: Pulses, tension, challenges and more challenges

BODYPUMP 96 is a strength-based group fitness release by Les Mills that focuses on high-repetition training to "the Rep Effect". Release Highlights

This release is characterized by its high intensity, featuring fast transitions and tracks designed to challenge both strength and cardiovascular endurance. Tracklist & Choreography Breakdown

The release follows the standard 10-track format, moving through major muscle groups.

BodyPump 96: Pulses, tension, challenges and more challenges

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

If you share key details from the PDF (e.g., tracklist, timing changes, new moves, music used, masterclass reactions, or notable choreography challenges), I’ll turn them into a polished feature.

In the meantime, here’s a template feature based on what a typical BodyPump release looks like:

Why BodyPump 96 is a Game-Changer

Before diving into the PDF-style breakdown, understand the context. BP96 ditched the old 5:30-6 minute track format for tighter, high-intensity 4:30-5 minute tracks. This means less rest, faster transitions, and a heavier focus on muscular endurance.

Key features of BP96:

  • Pacing: Faster than previous releases (135-145 BPM for Squats).
  • The "Lunge" Track: Features a static hold that will challenge your mental fortitude.
  • The Core Track: Shorter but more explosive.

Core (Track 9): Plank & Crunch Hybrid

No sit-ups. Instead: 30-second hollow hold, followed by plank with alternating knee drives, then a new "crunch-and-reach" – lying on back, arms extended overhead, curling up to touch the shins. Tempo is slow (4 counts up, 4 down).

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.

Track 8: Core/Abdominals

Music: "You Don't Know Me" by Jax Jones ft. RAYE (Instrumental) Duration: 3:30 Setup: Mat. No weights. The "Slow Burn" Circuit:

  • Crunches: 10x Slow (2 count up, 3 count down).
  • Reverse crunches: 8x (lift hips off floor).
  • Plank: 45 seconds. Drop to knees if form breaks.
  • Side crunches: 16x each side.
  • Final plank: 30 seconds with alternating knee drives.

Coaching Cues:

  • "Press your lower back into the mat for crunches."
  • "In plank, squeeze your glutes to protect your spine."

Track 5 – Biceps (“Cheap Thrills”)

  • Grip: Underhand, hands hip-width.
  • Choreography:
    • 8 full curls (2/2 tempo)
    • 8 lower-half only curls
    • 8 upper-half only curls
    • The burner: 32 single-arm alternating curls (each side).
  • Common mistake: Swinging hips. “Lock your elbows to your ribs.”

The Ultimate Guide to BodyPump 96: Choreography Notes, Track Breakdowns, and PDF Resources

For decades, Les Mills BodyPump has been the gold standard for barbell-based group fitness. Each release (numbered sequentially) brings a fresh wave of energy, music, and scientifically designed rep patterns. Release 96 holds a special place in the hearts of many instructors and participants—often remembered for its grueling back track, a deceptive shoulders song, and a lunge track that tests every ounce of stability.

If you are searching for the "BodyPump 96 choreography notes PDF" , you are likely a certified instructor preparing for a launch, or a dedicated participant who wants to perfect their form at home. This article provides a deep dive into the structure, timing, and coaching cues for BP96, as well as guidance on legally obtaining the official PDF.

How to Get the Official BodyPump 96 Choreography Notes PDF

If you need the official PDF with precise downbeats, transition cues, and masterclass tips, follow these steps:

  1. Login to the Les Mills Instructor Portal (instructor.lesmills.com).
  2. Navigate to "Releases" -> "BodyPump" -> "Archive" -> "Release 96".
  3. Click the "Choreography Notes" button (usually a PDF icon).
  4. Pro tip: Use the Les Mills Releases App on an iPad. It offers a "Coach View" with a digital timer synced to the music.

Note: Do not share official PDFs publicly. Les Mills has a strict anti-piracy team that actively removes copyrighted material from file-sharing sites (like Scribd or DocDroid).

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."