Music: "Instruction" by Jax Jones ft. Demi Lovato (Stefano Pain & Marcel Mix) Duration: 5:00 Timing & Reps:
Coaching Cues:
While a free BodyPump 96 choreography notes PDF is not legally available for public download, the breakdown above provides the essential timings, coaching cues, and track structure you need to prepare. Remember: BP96 is about efficiency and endurance. Because the tracks are shorter, the intensity is relentless. Master the static holds, respect the new music format, and your participants will leave the studio shaking—but smiling.
Next step: Log into your instructor portal, download the official PDF, and queue up the tracks on your USB stick. Your chest and legs will thank you (eventually).
Keywords used: bodypump 96 choreography notes pdf, BP96 tracklist, Les Mills BodyPump 96 cues, BodyPump 96 squat timing, BP96 lunge static hold.
The BODYPUMP 96 choreography notes serve as the essential blueprint for instructors to deliver a high-energy, technically sound workout. Released around January 2016, this specific edition is famous for its "pulses and tension" theme, focusing heavily on time under tension to maximize muscle fatigue. Key Track Highlights
Back Track: Features a unique "Clean and Press" combo with single deadrows. It includes high-intensity squat plate presses to add a HIIT element to the strength training.
Bicep Curls: Emphasizes standard grip with a focus on keeping elbows tucked to isolate the muscle.
Lunges: Focuses on lower-body shaping by using lighter weights and deep ranges of motion.
Fast Transitions: Notable for very quick "4-count" shifts between exercises, particularly in the back track. PDF Features for Instructors
Digital choreography booklets like those found on Scribd or CliffsNotes typically include:
Coaching Cues: Specific verbal prompts to help participants with timing and safety.
Compulsory Cues: Non-negotiable technical instructions for every move.
Track Focus: Explains the "why" behind each musical selection and its training objective.
Layering Advice: Tips on how to introduce moves (Layer 1) and then motivate/correct (Layers 2 & 3).
Visual Guides: Diagrams or charts showing the relationship between the music's counts and the reps. Training Fundamentals
BodyPump 96: Pulses, tension, challenges and more challenges
Important legal disclaimer: Les Mills intellectual property rights are strictly enforced. Unauthorized sharing of PDFs (even via Google Drive, Facebook groups, or Reddit) violates licensing agreements. Certified instructors pay an annual subscription fee for access to releases.
BodyPump 96 Choreography Overview: Mastering the Tracks BodyPump 96 is widely recognized by the Les Mills community for its high-energy playlist and challenging choreography, particularly in the shoulders and back tracks. This release emphasizes "The Rep Effect"—high repetitions with light to moderate weights—to build lean muscle and improve strength endurance. WordPress.com BodyPump 96 Full Tracklist
A standard 55-minute session includes 10 tracks targeting specific muscle groups: 24 Hour Fitness Five More Hours Blow Your Mind The Thrill Hallelujah Peanut Butter Jelly Addicted To A Memory Want To Want Me Key Choreography Highlights BodyPump 96 Playlist - - Di Hickman
Comprehensive Guide to BodyPump 96: Tracklist, Technique, and Training Focus
BodyPump 96, released by Les Mills in early 2016, is renowned for its high-energy soundtrack and intense focus on muscle tension through pulses and rapid transitions. For instructors and enthusiasts looking for the BodyPump 96 choreography notes, understanding the specific track structure and "Rep Effect" coaching points is essential to mastering this release. BodyPump 96 Tracklist and Focus
Each track in this release is designed to target a specific muscle group using high-repetition training to build lean muscle. Song Title Five More Hours Deorro x Chris Brown Blow Your Mind Tiësto & MOTi Along Pointless (orig. Fall Out Boy) The Thrill Hallelujah Panic! At The Disco Peanut Butter Jelly Addicted To A Memory Zedd feat. Bahari Want To Want Me Jason Derulo Cashmere Cat feat. Ariana Grande Key Choreography Highlights
Instructors often look for notes on this release due to several standout (and challenging) tracks:
The "Killer" Bicep Track: Release 96 gained a reputation for having one of the toughest bicep tracks to date, featuring the song "Wobble" and a high volume of repetitions that push muscles to failure.
Shoulder Burn: Track 8 is a "beast" of a shoulder workout. It starts with rear deltoid flies before transitioning into side-raises, side rotators, and a demanding combination of military and push presses.
Core Precision: Unlike some releases that feature hovers, Track 9 focuses on crunch reaches with a plate, emphasizing the "squeeze" of ribs into hips for maximum abdominal engagement. Understanding Choreography Notes (PDF Format) bodypump 96 choreography notes pdf
Official choreography notes are typically distributed to certified instructors via the Les Mills Instructor Portal. These documents include:
Timing and Reps: Detailed counts for every movement (e.g., 2/2, 1/3, or 4/4 tempos). Layered Coaching:
Layer 1 (Setup): Position and execution cues (e.g., "Hands wide on the bar," "Brace abs").
Layer 2 (Follow-up): Cues to improve technique and intensity (e.g., "Squeeze through the chest").
Layer 3 (Motivation): Quotes and strategies to drive participants through the final sets.
Track Focus: A summary of what each specific track aims to achieve, such as "building strength for control and stability". Tips for Learning the Release
If you are an instructor-in-training, professional sites like A Lady Goes West suggest a structured approach:
Study the Masterclass: Watch the video multiple times—first for flow, then for technique, and finally to participate fully.
Say it Out Loud: Practice saying the cues while listening to the music without the video to ensure your timing matches the beats.
Write Your Script: Use the official notes as a foundation, but write down your own personalized cues to make the delivery more authentic to your teaching style.
Are you preparing for a launch or looking for technique tips for a specific track? How to learn Les Mills choreography - A Lady Goes West
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
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)
Section 2: Upper Body (Tracks 4-6)
Section 3: Lower Body (Tracks 7-9)
Section 4: Cardio Segment (Tracks 10-12)
Section 5: Core and Stretch (Tracks 13-15)
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.
If you're looking for the Les Mills BodyPump 96 choreography notes, the most reliable way to access the official PDF and digital resources is through the Les Mills Instructor Portal.
As these materials are copyrighted and restricted to certified instructors, they aren't legally available for public download. Here is how you can find or prepare your materials for this release: 1. Official Instructor Resources
Instructor Portal: Log in to your Les Mills Instructor account to download the PDF choreography notes, masterclass videos, and music for Release 96.
Les Mills App: Many instructors now use the official app to view notes and listen to tracks digitally during their prep. 2. Release 96 Tracklist Overview
If you are just looking to verify the tracks for your playlist, BodyPump 96 features: Warm-up: Five More Hours – Deorro & Chris Brown Squats: Blow Your Mind – Tiesto Chest: Immortals – Fall Out Boy Back: The Rising – Five Knuckle Shuffle Triceps: Sound Deranged – Modestep Biceps: I’m An Albatraoz – AronChupa Lunges: On My Way – Axwell /\ Ingrosso Shoulders: Lay Me Down (Tiësto Remix) – Sam Smith Core: I’m Not The Only One – Sam Smith Cooldown: Brother – NEEDTOBREATHE feat. Gavin DeGraw 3. Tips for Learning Release 96 Music: "Instruction" by Jax Jones ft
Focus on the "T-Pull": This release emphasizes specific back engagement. Review the "Coaching Focus" section in the notes to nail the cues.
Time the Transitions: Release 96 has several quick transitions between standing and floor work; marking your notes with "Quick Transition" helps your class flow better.
YouTube Previews: You can often find official sizzle reels on the Les Mills YouTube channel to see the move execution if you're waiting for your portal access. If you'd like, I can help you: Draft a script for your cues for a specific track.
Create a social media post to announce you're launching this "vintage" release.
Find similar tracks if you're looking to swap a song for a "best of" mix.
Are you a new instructor learning this for the first time, or an experienced pro bringing back an old favorite?
Music: "Every Time We Touch" by David Guetta & Steve Aoki (Hard Mix) Duration: 4:30 Setup: Barbell + 2 collars. One medium plate each side. The "Clean & Press" Drill:
Coaching Cues:
If you need official BodyPump 96 materials, obtain them through Les Mills channels or your gym’s licensed access. If you’d like, I can create a customizable, legal instructor cue sheet or a one-page lesson plan for teaching BodyPump 96 that avoids reproducing copyrighted choreography—tell me which track(s) you want detailed.
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Bodypump 96 Choreography Notes PDF
Introduction: Welcome to Bodypump 96, the latest release in the Les Mills' Bodypump series. This document provides detailed choreography notes for instructors to help you deliver a high-energy and engaging class. Bodypump 96 features a mix of familiar and new tracks, with a focus on upper body and core exercises.
Track List:
Choreography Notes:
Section 1: Upper Body 1 (High Hopes)
Section 2: Lower Body 1 (Senorita)
Section 3: Core 1 (Tummy)
Section 4: Upper Body 2 (Bad Guy)
Section 5: Lower Body 2 (Eastside)
Section 6: Core 2 (Mi Gente)
Section 7: Cardio (Uptown Funk)
Section 8: Cool-Down (Slow Hands)
Tips and Reminders:
By following these choreography notes, you'll be able to deliver a high-energy and engaging Bodypump 96 class that will leave your participants feeling challenged and motivated. Happy teaching!
BodyPump 96 is a high-energy release that balances high-repetition endurance with athletic power. Released in late 2015, this installment of the Les Mills barbell program focuses on keeping the heart rate elevated through "The Rep Effect," utilizing short ranges of motion and "bottom-half" pulses to create a deep muscular burn.
While official choreography notes are copyrighted material provided exclusively to certified Les Mills instructors via the Les Mills portal, this overview provides a breakdown of the workout structure, key focuses, and the iconic tracklist that defines this release. Tracklist & Focus Areas Coaching Cues: While a free BodyPump 96 choreography
The workout follows the classic BodyPump structure, designed to target every major muscle group in approximately 55 minutes.
Warm-up: Five More Hours (Deorro x Chris Brown) – A smooth introduction to the basic movements: deadlifts, deadrows, upright rows, and clean and presses.
Squats: Blow Your Mind (Tiesto & Motiv8) – The focus here is on sustained tension. Expect a mix of slow tempos and mid-range pulses to fatigue the quads and glutes early.
Chest: Immortals (Fall Out Boy) – Featuring a combination of wide-grip barbell presses and chest flys or push-ups, focusing on horizontal power.
Back: The Night (Voltage) – This track utilizes the "Clean and Press" to drive the heart rate up, transitioning into heavy deadlifts to strengthen the posterior chain.
Triceps: She Came To Give It To You (Usher ft. Nicki Minaj) – A mix of overhead extensions, dips, and tricep presses. The high-tempo beat keeps the movements sharp and precise.
Biceps: Ghost (Ella Henderson) – Bicep curls with "staggered" counts and mid-range holds to maximize time under tension.
Lunges: Lean On (Major Lazer & DJ Snake) – A test of balance and endurance, often utilizing the barbell or a single weight plate for dynamic movements.
Shoulders: Que Sera (Justice Crew) – Using dumbbells or plates for side raises and a barbell for overhead presses to create that capped shoulder look.
Core: Cool For The Summer (Demi Lovato) – Focused on stability and rotational power, moving beyond standard crunches.
Cooldown: Flashlight (Jessie J) – Static stretching to improve flexibility and aid recovery. Training Innovation in Release 96
BodyPump 96 is notable for its use of "staccato" timing. Rather than just smooth transitions, instructors emphasize "stopping" the weight at specific points in the range of motion. This technique forces the stabilizer muscles to engage more intensely and prevents momentum from doing the work. Accessing Choreography Notes
If you are a certified instructor looking for the official PDF or digital notes:
Les Mills Release App: This is the primary tool for instructors to download choreography, masterclass videos, and music.
Instructor Portal: Log in to the Les Mills Instructor Portal to access your purchased releases.
Regional Distributors: If you are part of a gym chain, your Group Fitness Manager often has access to the physical or digital kits archived for your facility.
The BODYPUMP 96 choreography notes are professional instructor resources published by Les Mills that detail the specific movements, music tracks, and coaching layers for this 2016 release. Accessing Choreography Notes
As these materials are proprietary intellectual property, they are primarily distributed to certified instructors via the official Les Mills Instructor Portal. However, archival and study versions can often be found on academic and document-sharing platforms:
Scribd: Offers various Les Mills instructor guides, including similar releases like BODYPUMP 92 and BODYATTACK 96.
Studocu: Provides educational uploads of instructor notes, such as the BODYPUMP 95 Choreography Guide.
CliffsNotes: Occasionally hosts PDF versions of choreography booklets for study purposes, including BODYATTACK 96. Key Features of BODYPUMP 96
This specific release is noted for its focus on pulses, tension, and high-intensity transitions. Notable track highlights include:
Back Track: Features a combination of cleans, deadrows, and 16 plate presses to add a HIIT element to the strength workout.
Coaching Layers: Like other modern releases, it utilizes 3 Layers of Coaching—Setup, Follow-up, and Performance—to help instructors motivate participants effectively.
Tempo Variation: Includes diverse tempos such as 2/2, 1/3, and bottom-half pulses to maximize the "Rep Effect".
BodyPump 96: Pulses, tension, challenges and more challenges
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: