Static Lunges using the barbell on the upper back (or stepping off the bench holding a weight plate). Extensive pulse sequences at the bottom of the movement. Explosive singles to maximize leg power.
: Focuses on establishing the mind-muscle connection. Instructors look for clean transitions from the deadlift to the first upright row, ensuring participants set their posture before moving into heavier tracks.
: The track emphasizes functional core strength by moving from isolated rectus abdominis crunches into a prolonged hover sequence that tests the deep transversus abdominis. Instructor Coaching Tips for BodyPump 96
No recovery breaks. This track uses mid-range pulses and continuous 2/2 bicep curls to completely exhaust the muscle. Keep your core locked to avoid using momentum to swing the bar. Track 7: Lunges Song: The Anthem – Good Charlotte Focus: Glutes, quadriceps, and hamstrings. bodypump 96 choreography notes pdf
Vertical alignment is critical. Keep the back heel lifted high and drop the back knee straight down toward the floor to protect the front knee joint. Track 8: Shoulders ( Dark Horse ) Focus: Deltoids and trapezius.
Latissimus dorsi, rhomboids, posterior chain, and power. Key Moves: Clean and press, deadrows, and triple deadrows.
For instructors or fitness professionals looking to review BodyPump 96 materials, here are the legitimate channels and best practices: Static Lunges using the barbell on the upper
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Latissimus dorsi, rhomboids, posterior deltoids, and erector spinae.
Time-under-tension and deep range of motion. Key Movements: Mid-stance squats for quadriceps dominance. Wide-stance squats to engage the glutes. : Focuses on establishing the mind-muscle connection
Looking at the PDF notes for this release reveals a shift in Les Mills philosophy at the time.
If you want to prepare your upcoming class playlists or perfect your teaching cues, we can dive deeper into specific track timings. Let me know:
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
To get the most out of BodyPump 96, focus on these three pillars of form:
Les Mills choreography notes, videos, and music are proprietary materials protected by copyright. They are officially distributed exclusively to certified Les Mills instructors through the secure Les Mills Releases App or the Instructor Portal.