Expect a combination of wide-grip barbell presses and chest flys. The notes emphasize keeping the shoulder blades retracted to protect the rotator cuff.
Minute-by-minute breakdowns of every musical bar.
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 )
(Bassjackers) kick off the session, utilizing varied stances for lower-body fatigue. Upper Body: Generation Day (Chest - bottom-half focus) and Dark Skies (Back - notable for 8 consecutive clean & presses). Isolation/Core: Waiting For Love (Triceps), We Don't Run How Deep Is Your Love (Lunges), and Bumble Bee (Shoulders), finished by Young & Stupid (Core) and (Cooldown). WordPress.com 2. Choreographic Highlights and Techniques
Deep, controlled breathing and holding stretches without bouncing. bodypump 97 choreography notes pdf
Music tempo: 90 bpm The final track is a five-minute static stretch. Choreography notes prescribe 30 seconds per stretch: quad, hamstring, glute, chest, triceps, lat, and a standing forward fold. Unlike previous releases, BodyPump 97 includes a seated spinal twist and a wrist flexor stretch – acknowledging common tight spots for lifters. Coaches cue “slow release” and “no bouncing.”
A: Yes! Many instructors revive older releases for variety. Just ensure your gym licenses Les Mills music and choreography.
A: Les Mills On Demand includes video classes. You don’t need choreography notes – just follow the instructor on screen.
Keep elbows locked under the shoulders. Avoid swinging the upper body or using momentum to lift the bar. Track 7: Lunges ( To Be Alive ) Expect a combination of wide-grip barbell presses and
Les Mills carefully selects music to drive the physical output of the class. In BodyPump 97, the tracks blend high-energy electronic dance music, driving rock rhythms, and uplifting pop to help participants power through the high-repetition phases. : Scars – Alesso feat. Ryan Tedder Squats : Blade – Warp Brothers Chest : Don’t Be So Hard On Yourself – Jess Glynne Back : The Sound Of Violence – Cassius Triceps : On My Way – Axwell /\ Ingrosso Biceps : The Drop – Lethal Bizzle feat. Cher Lloyd Lunges : Push – Kronic / Lil Jon / Savage Shoulders : We Rock The World – Rednex Core : Juicy Wiggle – Redfoo Cooldown : Kamikaze – MØ Comprehensive Masterclass Choreography Breakdown Track 1: Warmup ( Scars )
Ultimately, while a simple PDF contains the notes, the true choreography of BODYPUMP 97 is about how these elements——work in harmony. It’s a classic release that tests your strength from the first squat to the final stretch.
This public link is valid for 7 days and shares a thread, including any personal information you added. This link or copies made by others cannot be deleted. If you share with third parties, their policies apply. Can’t copy the link right now. Try again later.
for a specific track (like Squats or Back) Provide modification options for injuries or beginners Watch for fatigue causing short ranges of motion
The barbell work uses a mix of 3/1 tempos (three counts down, one count explosive up) to build power. The transitions to the floor for wide-grip pushups challenge your muscular endurance when the chest is already fatigued. Track 4: Back ( Beautiful Now )
: 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.
Music tempo: 110 bpm This track is performed on the mat with a plate. Choreography includes: 32 reverse curls (feet in tabletop), 32 oblique crunch combos (elbow to opposite knee), and a 60-second plank with alternating knee drives. Release 97 removes traditional sit-ups in favor of isometric holds and rotational work. Coaches remind participants to “keep the lower back pressed into the mat” and “breathe through the movement.”