Utilizing a combination of the barbell chest press and target-specific bodyweight pushups. The choreography utilizes a bottom-half "triple range" sequence that creates an intense metabolic burn in the chest wall. Track 4: Back Song: The Night – 3LAU & Nom De Strip feat. Estelle
: Focuses on lower-body shaping by using lighter weights and deep ranges of motion.
High-intensity cardiovascular peak through Olympic lifting variations. Key Movements: Deadlifts and Deadrows. Clean & Press combinations to spike the heart rate. bodypump 96 choreography notes pdf
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Les Mills choreography is directly tied to the musical phrasing. Listen for the verse, chorus, and the bridge. In BodyPump 96, the heaviest work (such as pulses or fast singles) almost always lands exactly on the musical drop or chorus. Utilizing a combination of the barbell chest press
Anterior, lateral, and posterior deltoids, plus the trapezius. Choreography Highlights:
Ensure the front knee stays tracking directly over the ankle, and the back knee drops straight down toward the floor at a 90-degree angle. Track 8: Shoulders Song: Beautiful Now – Zedd feat. Jon Bellion Estelle : Focuses on lower-body shaping by using
The music speeds up drastically in the final blocks. Instruct participants to drive through their heels and keep their chest lifted to protect the lumbar spine. Track 3: Chest Song: Immortals – Fall Out Boy
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.
Warmup: Five More Hours – Deorro & Chris BrownThe focus here is on range of motion rather than resistance. You move through deadlifts, deadrows, and upright rows to prime the posterior chain. The transition to the floor for push-ups ensures the chest and shoulders are ready for the heavier tracks ahead.