In release 96, the choreographers introduced specific pacing changes—moving between slow, controlled eccentric phases and explosive concentric movements—to shock the nervous system and prevent plateaus. Track-by-Track Choreography & Technical Breakdown Track 1: Warmup Five More Hours – Deorro & Chris Brown
This track features the classic BodyPump "Power Press" sequence (a continuous combination of Clean & Press and overhead work). Focus on using the legs to drive the bar overhead, maintaining a straight spine during Deadrows. Track 5: Triceps Song: Addicted To A Memory – Zedd feat. Bahari Focus: Triceps brachii (all three heads).
: Position and execution cues (e.g., "Hands wide on the bar," "Brace abs").
Static stretching designed to lengthen the muscles worked during the hour. Focuses on the hamstrings, glutes, hip flexors, chest, and shoulders. Instructor Tips for Teaching BodyPump 96
If you are a Les Mills BodyPump instructor, you know that holds a special—and somewhat controversial—place in the franchise’s history. Released in late 2017 (Q4), BodyPump 96 was the first release to feature the modern "Music First" editing format. For instructors searching for a BodyPump 96 choreography notes PDF , you are likely looking for the tracklist, timing grids, and coaching cues to master this transitional release. bodypump 96 choreography notes pdf
Alternating backward lunges with optional plate jumps or high-knee runs.
: Provides educational uploads of instructor notes, such as the BODYPUMP 95 Choreography Guide .
Looking at the PDF notes for this release reveals a shift in Les Mills philosophy at the time.
: Quotes and strategies to drive participants through the final sets. In release 96, the choreographers introduced specific pacing
: Like other modern releases, it utilizes 3 Layers of Coaching —Setup, Follow-up, and Performance—to help instructors motivate participants effectively.
Please note: Downloading pirated or unauthorized digital copies of Les Mills choreography notes, PDFs, or videos violates global copyright laws and terms of instructor certification.
18 Mar 2014 — A beginner's road-map to learning a release * Watch the video while sitting on your couch and truly study how the presenters move. A Lady Goes West BODYPUMP 103 Choreography Guide and Instructor Resources
"Rise" by The Glitch Mob, Mako, The Word Alive Duration: 4:45 Setup: 1 heavy plate + 1 medium plate (or 2 large plates total). Decline bench (or head down). Timing: Track 5: Triceps Song: Addicted To A Memory – Zedd feat
Focuses heavily on the clean and press, combined with deadrows.
Power Presses (continuous overhead pressing with a catch in the knees).
Stand tall in the Set Position. Lock the elbows directly under the shoulders and prevent them from swinging forward or backward. Track 7: Lunges
Decoding BodyPump 96: Tracklist, Masterclass Highlights, and Choreography Insights