If you're looking for the , the most reliable way to access the official PDF and digital resources is through the Les Mills Instructor Portal .
Introduction of "Deadrows" mixed with triple-pulse rows to maximize time under tension.
deadlifts (2/2 and 4/4 tempos) to warm up the posterior chain. Deadrows to transition muscle activation to the upper back.
: Help your participants get more out of the workout by focusing on the "why." Explain how the bottom-half pulses in the bicep and squat tracks create the desired muscle shape. bodypump 96 choreography notes pdf
The track transitions into A-Load Chest Flyes or wide-grip pushups off the bench to target the outer fibers of the chest.
Core activation, joint lubrication, and teaching the baseline positions.
“Want To Want Me” performed by Julez and Gemz (made famous by Jason Derulo) If you're looking for the , the most
A slow, resisting three-second drop with a powerful one-second drive upward.
The track utilizes a "3/1" tempo (three counts down, one count up) followed by bottom-half pulses during the musical drops to maximize time under tension. Track 3: Chest Song: Immortals – Fall Out Boy Target: Pectorals, Anterior Deltoids
BodyPump 96 featured an international presenter team including: Deadrows to transition muscle activation to the upper back
in years, though the volume makes it difficult to finish without a rest . It features rear delt flies and overhead presses Track 9 (Core):
Use the emotion of the music and the physical challenge of the track to drive performance. This is where you connect with your class and push them through the final reps. Finding and Using the PDF Choreography Notes
This track is notoriously tough. The 3/1 squat combo forces a slow descent and fast ascent, challenging stability. 3. Chest: "Alive" – Sia Goal: Compound chest exercise to fatigue pectorals.
BodyPump 96 is celebrated by fitness instructors worldwide for its high-energy musical playlist and scientifically structured muscle burning. Developed by Les Mills, this specific release focuses on driving metabolic rate through high-repetition resistance training.
: Ensure the back knee drops straight down toward the floor, creating two 90-degree angles with the legs at the bottom of the movement. Track 8: Shoulders ( Derp )