Bodypump 96: Choreography Notes Pdf

Like all Les Mills barbell workouts, BodyPump 96 utilizes "The Rep Effect." This training formula uses low weights and high repetitions to exhaust muscles, creating lean definition without adding bulk.

After several releases with fast, flowy chest work, 96 brings back the at lockout on every fourth rep. The notes warn that tempo drops from 2/0 to 4/0 on the final two sets. Expect shoulders to fail before the chest.

Below is a comprehensive breakdown of the BodyPump 96 tracklist, focusing on the choreography mechanics, timing sequences, and performance focuses found in the official instructor guidelines. BodyPump 96 Tracklist & Masterclass Music Blueprint : Five More Hours – Deorro x Chris Brown Squats : Blow Your Mind – Tungevaag Chest : Immortals – Fall Out Boy Back : The Night – 3LAU & Nom De Strip feat. Estelle Triceps : Addicted To A Memory – Zedd feat. Bahari

Can be performed using bodyweight, a barbell, or a single plate held at the chest. bodypump 96 choreography notes pdf

Complete shoulder specialization through varied equipment. Key Movements: Standing Overhead Barbell Presses. Lateral Raises and Mac Raises using hand weights/plates. Rotator Cuffs and Rear Deltoid Flies. Finishing with dynamic Push-presses or floor-based Pushups.

Slow 4/4 overhead extensions test muscular endurance, while rapid dips at the end deliver the final burnout. Track 6: Biceps Song: Riot – Scooter Target: Biceps Brachii

Brace the abs tightly as if preparing for a punch. Ensure the lower back remains pressed firmly into the mat during leg extensions. Track 10: Cooldown ( Brother ) Like all Les Mills barbell workouts, BodyPump 96

Starts on the bench with tricep press-ups and overhead tricep extensions (French presses) using a plate or bar.

Before teaching this release, check the Les Mills Connect portal to see if there are any specific "Re-Mastered" notes or safety updates relevant to the moves in BP96.

– Participants cannot access the choreography notes, but you can view the class video (full 55-min version). Studying the video is the best alternative to a PDF for non-instructors. Use slow-motion playback to copy the rep timing. Expect shoulders to fail before the chest

The notes provide "setup" cues (physical positioning) and "execution" cues (performance) to help participants.

What part of the 96 release are you focusing on mastering first?

: Chest Press and A-Press/Pushup variations.

: Tricep Extensions, Seated Overhead Presses, Dips.

Mastering BodyPump 96: Track-by-Track Breakdown and Choreography Insights