While you can’t legally download a free without instructor access, the track structure above gives you a solid study guide. If you’re certified, grab the official PDF from the Les Mills portal. If not, enjoy BP97 via Les Mills On Demand and let the music guide you.
This part of the notes can be confusing for new instructors but is central to the LES MILLS method.
Combines rear delt flies, military presses, and max push-ups. Triceps (Waiting For Love): Features "corkscrew" push-ups to isolate muscles. WordPress.com Key Coaching & Technique Instructors prioritize (Name, Timing, Target) for smooth transitions. Range of Motion: Emphasis is on deep movement to maximize muscle engagement. Progression:
Controlled bracing. Utilizing precise crunches, leg extensions, and hovers (planks), the focus shifts from superficial burning to deep, functional spinal stabilization. Track 10: Cooldown Song: Purple – Six60 Target Muscles: Total body major muscle groups. bodypump 97 choreography notes pdf
Heavy focus on with rear flys, military presses, and max push-ups at the end. 9 Core Young & Stupid
This 55-minute release (also available in a 30-minute express format) contains ten tracks, each designed to target a specific muscle group to failure.
If you are looking for the track sequence to help organize your workout, here is the official lineup for Release 97: : Scars – Alesso feat. Ryan Tedder Squats : Get Loose – Showtek & Noisecontrollers Chest : The Hills – The Weeknd Back : The Night – 3LAU & Nom De Strip feat. Estelle Triceps : Crazy – Erika Selin Biceps : The Fix – Nelly feat. Jeremih Lunges : Magnets – Disclosure feat. Lorde Shoulders : Braveheart – Neon Jungle Core : Wildest Dreams – Taylor Swift Cooldown : Fast Car – Jonas Blue feat. Dakota While you can’t legally download a free without
Full range of motion; avoiding the temptation to swing the hips.
Watch for fatigue causing short ranges of motion. Remind participants to keep the chest lifted and drop the hips to standard knee-line depth (90 degrees). Track 3: Chest ( Volcano )
Here is a complete breakdown of the , detailing the music, target muscle groups, and the specific move combinations for each track. This part of the notes can be confusing
Understanding BodyPump 97: Tracklist, Masterclass Highlights, and Choreography Insights
High-repetition resistance training designed to maximize caloric burn and build lean muscle tissue through the "Rep Effect."
Lunges are critical for correcting leg strength imbalances, building single-leg stability, and shaping the glutes.
Set to a rock anthem, this track relies on prolonged time-under-tension. It features single curls followed immediately by continuous bottom-half pulses that create a deep muscular burn.
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