Triple-deadrows designed to challenge the upper back and improve posture.
3 — Chest (5:00)
is a landmark release from Les Mills, delivering a high-intensity, full-body workout that challenges muscle endurance through the proven "Rep Effect." Released globally in early 2016, this edition refined scientific track structures to maximize caloric burn and muscle shaping.
If you are a Group Fitness Instructor or a devoted BodyPump enthusiast preparing for a release, you already know the drill. You need precision. You need timing. And most importantly, you need the to master the flow of this iconic release.
Here is a complete breakdown of the , detailing the music, target muscle groups, and the specific move combinations for each track. bodypump 97 choreography notes pdf
Unfortunately, I don't have direct access to specific choreography notes for Bodypump 97, as they are typically only available to certified Les Mills instructors. However, I can suggest some alternatives to help you find what you're looking for:
Bodypump 97 Choreography Notes PDF is a valuable resource for fitness instructors looking to deliver a high-quality Bodypump class. While it assumes prior knowledge and may not provide extensive modifications, the notes are accurate, well-organized, and time-saving. I highly recommend this resource to any instructor looking to take their Bodypump classes to the next level.
Notations like "2/2" or "4/4" that tell instructors how many beats of music a movement should take (e.g., 4 beats down, 4 beats up) .
Music tempo: 140 bpm The shoulder track uses plates and a barbell. It opens with 32 upright rows, then moves to 32 overhead presses. The choreography introduces a “pyramid” scheme: 8, 8, 4, 4, 2, 2, 1, 1 reps with decreasing rest. For the first time in BodyPump 97, a 16-second “Arnold press” (rotation from palms facing body to facing forward) replaces standard presses in the final block. Cueing emphasizes “core braced” and “don’t arch the back.” Triple-deadrows designed to challenge the upper back and
A mix of upright rows, overhead presses, and side raises. Precision in the lateral raises is key to hitting the medial deltoid.
Static stretches focusing on the hamstrings, glutes, chest, and shoulders to jumpstart the physical recovery process. Understanding the Structure of Choreography Notes
The release maintains the classic Les Mills format, which follows a scientifically-backed sequence designed to work every major muscle group effectively. While the full 55-minute release features the classic 10-track format, shorter 45-minute and 30-minute Express versions are also available for a quick but effective workout.
For group fitness leaders and dedicated participants, understanding how to read, structure, and break down these official documents is crucial for mastering the choreography. Below is a comprehensive breakdown of the BodyPump 97 release, the architecture of its coaching notes, and how fitness professionals utilize them to deliver world-class workouts. The Anatomy of Les Mills Choreography Notes You need precision
BodyPump 97 is a comprehensive full-body workout featuring a mix of high-intensity tracks and foundational strength training moves . The choreography for this release emphasizes muscle isolation, rapid transitions, and "the Rep Effect" through varied tempos and high repetitions. Track Muscle Group Song Title Choreography Highlights & Focus 1 Warmup
Isolation and endurance. Using a combination of tricep dips, overhead extensions, and bench presses, this track systematically fatigues all three heads of the tricep muscle. Track 6: Biceps Song: Whip It – LunchMoney Lewis Target Muscles: Biceps brachii and brachioradialis.
High-intensity Clean & Press intervals to drive the heart rate into the cardio training zone.
BodyPump 97 features an eclectic, high-energy playlist paired with biomechanically optimized movement patterns. Here is the track-by-track breakdown: Track 1: Warmup Scars – Alesso feat. Ryan Tedder
During the high-repetition burning phases—especially in Track 2 (Squats) and Track 6 (Biceps)—shift your focus to performance mindset. Connect the physical challenge to the music's emotional peaks to drive compliance until the final rep. If you want to dive deeper into this release, let me know:
Multi-dimensional lifting. Transitioning from barbell overhead presses to dumbbell lateral raises and rotator cuffs, this track builds shoulder symmetry and definition through varied planes of motion. Track 9: Core Song: Settle Down – Gentle Bones