Deadlifts, deadrows, upright rows, clean and presses, and lunges.
Uses Mid-stance, Wide-stance, and Wider-stance. The choreography features large blocks of singles, requiring endurance, and challenges the side glutes in the final block. 3. Chest: "Generation Day" (Godsmack) Rock-driven strength work. Choreo Notes:
: This track utilizes a mix of isolation and compound movements, including tricep extensions, overhead presses with a weight plate, and bodyweight bench dips. The choreography uses quick transitions and minimal recovery to create a deep muscular burn.
Ensure the front knee stays stacked directly over the ankle, tracking in line with the second toe. The back knee drops straight down toward the floor. Mastering the BodyPump 97 Technique
is a 2016 Les Mills release characterized by its high-energy music and "electric feel," famously filmed in Sweden. While official choreography notes are proprietary PDFs available only to certified instructors through the Les Mills Instructor Portal , the workout structure and key movement highlights are summarized below. BodyPump 97 Tracklist & Movement Highlights
Heavy focus on with rear flys, military presses, and max push-ups at the end. 9 Core Young & Stupid
Designed to build upper-body strength, this track utilizes a combination of the barbell bench press and bodyweight A-frame pushups.
High-intensity track with fast transitions between heavy lunge pulses and squats.
A comprehensive layout using hand weights for lateral raises and mac-raises, alongside barbell overhead presses.
High intensity, featuring and half-squat power training. 5 Triceps Waiting For Love
Finding a PDF of the typically requires access to the Les Mills Instructor Portal, as these materials are copyrighted and restricted to certified instructors. Accessing Official Notes
Fast transitions are the key challenge here. Instructors are advised to practice pre-cueing early to help newcomers keep up with the quick movement changes. 2. Squats: "Derp" (Bassjackers & MAKJ)
: Latissimus dorsi, rhomboids, posterior deltoids, and the posterior chain.
Lead by example. Ensure your range of motion during deep squat pulses and clean-and-press sequences remains flawless, even as fatigue sets in.
Emphasize the leg drive during the clean and press. The bar must catch smoothly on the collarbones with bent knees absorbing the weight. Track 6: Biceps ( Centuries ) Objective: Isolate and fatigue the biceps brachii.
Keep the weight light. Focus on teaching the foundational form for the rest of the class. Track 2: Squats Song: Blame – Calvin Harris feat. John Newman Focus: Target the quadriceps, glutes, and hamstrings.
Notes: Each track lists suggested working set rep ranges, tempo (in counts), key cues, and common modifications. Timings are approximate per a 55-minute class.
