Bodypump 96 Choreography Notes Pdf Link 📍 🔖

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 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 bodypump 96 choreography notes pdf

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.

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

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 Bodypump 96 Choreography Notes PDF Introduction: Bodypump 96

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

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: Marching in place: 32 counts Leg swings (front

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?

Final Checklist for Studying BP96

Before your next class, confirm you have:

  • [ ] Listened to the full release on Spotify/Apple Music (search "BodyPump 96 playlist").
  • [ ] Written down the rep counts for the Lunge static hold.
  • [ ] Practiced the transition from Back rows to Power cleans (Track 3).
  • [ ] Your coaching cue for the Squat pulse (Track 1).
  • [ ] A lighter bicep weight than usual (the 3-second negative is brutal).

Shoulders (Track 8)

  • Mood and purpose: Bright, energetic track for pressing and delt isolation that builds endurance in shoulder musculature.
  • Primary movements: Overhead presses, lateral raises (light weight), upright rows, and rotation-focused stability moves.
  • Coaching cues: Avoid shrugging, lead with elbows on presses, soft tuck of chin to protect cervical spine.
  • Technique focus: Move through scapular rhythm; use partials for burnout without compromising form.

Legitimate options:

  1. Les Mills Instructor Portal (Shop or Zone) – If you are a certified instructor, log into your account. Navigate to Releases → BodyPump 96 → Download Choreography Notes (PDF). You will also get the music MP3s and video tutorial.

  2. Les Mills on Demand (LMOD) – Participants cannot access the choreography notes, but you can view the class video (full 55-min version). Studying the video is the best alternative to a PDF for non-instructors. Use slow-motion playback to copy the rep timing.

  3. Re-sellers (eBay, Fitness Exchange) – Occasionally, retired instructors sell physical printed notes from BP96. Ensure the product is an original (with Les Mills logo) and not a photocopy.

  4. Your local club’s Head Instructor – If you teach at a licensed gym, your Head Instructor may have an archive of old releases. BP96 is considered “legacy” but can still be used for non-launch classes.

The Legend of "The Catch"

If you talk to instructors or long-time participants about Bodypump 96, the conversation almost always starts and ends with Track 2 (Squats).

Most Bodypump releases use the Squat track to establish a rhythm and warm up the legs. Bodypump 96, however, introduced a piece of choreography that became instantly infamous: The Catch.

  • The Move: After a set of regular squats, the choreography calls for a "Bottom Half" repetition. This involves squatting down, rising only halfway up, dropping back down, and then standing up fully.
  • Why it matters: In the choreography notes for BP96, this was emphasized as a time-under-tension technique. It caught many people off guard because it broke the standard "4/4" timing that Les Mills programs usually rigidly follow. It forced participants to slow down and control the weight, making the track significantly harder than the music's tempo suggested.

8. Shoulders: "Intoxicated"

Fast, furious, and fun. The Shoulder track in BP96 was about volume.

  • The Combo: It mixed Upright Rows with Overhead Presses.
  • The Twist: The track featured a rhythm change. It started with single-time counts and switched to double-time speed, challenging the deltoids to stabilize quickly. The cue: "Lock the knees" to protect the lower back during the overhead work.

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).

Track 9 – Cool Down

Hold each stretch for a minimum of 20 seconds: quad stretch, hamstring (lying or standing), chest doorway stretch, spinal twist.

Track 7 – Shoulders (“Move Your Body”)

  • Equipment: Light plates or bar with 1.25kg each side.
  • Sequencing:
    • Upright rows – 16 reps
    • Overhead press (neutral grip) – 16 reps
    • Arnold press – 8 reps
    • Plate front raises – 30 seconds continuous.
  • Surprise difficulty: The overhead press segment has an 8-second negative count only twice – new instructors often miss the cue.