Bodypump 97 Choreography Notes: Pdf

Notes: Each track lists suggested working set rep ranges, tempo (in counts), key cues, and common modifications. Timings are approximate per a 55-minute class.

1 — Warmup (3:00–4:00)

Cues: "Chest up", "knees behind toes", "soft core", "breathe."

2 — Squats (5:00)

Technique cues: "Drive through heels", "knees track to second toe", "tuck pelvis slightly", "keep chest proud".

Modifications: Use step or bench to limit range; replace with goblet squats for shoulder issues.

3 — Chest (5:00)

Cues: "Squeeze chest at top", "shoulder blades tight on bench", "drive with feet".

Modifications: Perform push-ups (knees/full), floor press for limited shoulder mobility.

4 — Back (5:00)

Tempo: 3:1:1 (slow return).

Cues: "Lead with elbows", "avoid round back", "pull to lower ribs".

Modifications: Single-arm dumbbell rows, machine row.

5 — Triceps (3:00)

Cues: "Elbows in", "control the descent", "exhale on press".

Modifications: Tricep dips (bench), cable pushdowns, banded extensions.

6 — Biceps (3:00)

Tempo: Controlled 2:0:2.

Cues: "Keep elbows steady by sides", "squeeze at top", "no body swing".

Modifications: Single-arm curls, band curls.

7 — Lunges (4:00)

Cues: "Step to hip-width", "drive through front heel", "long stride for glutes".

Modifications: Split squat static, use lighter load or hold plates at sides.

8 — Shoulders (4:00)

Tempo: Press 2:0:1, raises 2:0:2.

Cues: "Avoid overarching", "lead with elbows", "soft elbows on raises".

Modifications: Seated DB press, neutral-grip presses.

9 — Core (3:00)

Cues: "Neutral spine", "draw navel to spine", "breathe steady".

Modifications: Kneeling plank, reduced time.

10 — Cooldown & Stretch (3:00–5:00)

Cues: "Breathe into the stretch", "avoid bouncing".

Key Cue: "Keep the elbows pointed to the ceiling. Don't flare the ribs."

While a simple Google search for "bodypump 97 choreography notes pdf" might lead to broken links or unauthorized copies, the smartest approach is to either access the official instructor portal or create your own personalized document. BodyPump 97 remains a classic for building raw strength and muscular endurance. By having a clean, printable PDF of the track breakdowns—complete with tempos, rep schemes, and coaching cues—you will deliver a safer, more effective, and more professional class every time.

Download this guide as a PDF: Use the print function on your browser (Ctrl+P) to save this article as a PDF for your personal training folder.

Choreography notes for BODYPUMP 97 are copyrighted, proprietary materials available exclusively to licensed instructors through official Les Mills channels like the Les Mills Instructor Portal or the app. These resources include the full digital kits, such as music and instructional videos for the release. Where to find Bodypump 132 original video? - Facebook

BodyPump 97: Comprehensive Choreography and Instructor Overview BodyPump 97

, released in early 2016, is celebrated by the Les Mills community for its challenging "Rep Effect" and high-energy playlist

. This release focuses on "finding the range to find the change," utilizing varied stances and intense combinations to maximize muscle fatigue. WordPress.com 1. Music Tracklist and Key Focus Areas bodypump 97 choreography notes pdf

The 10-track structure targets major muscle groups with specific songs: www.siphilp.com Warmup/Squat: (Alesso) and

(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

BodyPump 97 is characterized by intense, endurance-based moves designed to maximize muscle engagement: WordPress.com Back Track Endurance:

Famous for a high-rep, non-stop sequence of clean and presses. Constant Tension:

Widespread use of bottom-half pulses in the Chest and Shoulder tracks creates significant muscular fatigue. Dynamic Stance Changes:

The squat track rotates through mid, wide, and super-wide stances to target the legs effectively. WordPress.com 3. Instructor Guidelines and Structure

Instructor notes emphasize a layered approach to coaching for safety and efficacy: Layer 1-3 Focus:

Guidance moves from basic setup (feet positioning), to refinement (squeezing glutes), to motivation (hitting the beat). PDF Breakdown: Notes: Each track lists suggested working set rep

Official notes (available to instructors) provide specific, track-by-track cues and timing to match the music.

Here’s a complete, ready-to-use blog-style post tailored for fitness instructors and enthusiasts searching for BodyPump 97 choreography notes in PDF format.

Title: BodyPump 97 Choreography Notes PDF: Track Breakdown & Download Guide

Meta Description: Looking for BodyPump 97 choreography notes in PDF? Get a complete track-by-track breakdown, timing cues, and tips for finding or creating the official release notes.

If you’re a Les Mills BodyPump instructor or a dedicated participant who likes to study the choreography, you know how valuable official choreography notes are. Release 97 (Q4 2016 / Q1 2017) remains a fan favorite for its solid musicality, challenging tracks, and iconic warm-up.

But where can you find a reliable BodyPump 97 choreography notes PDF? Let’s break it down.

Released in the late 2010s, BodyPump 97 is remembered by veteran instructors as a "grinder." It focused less on explosive speed and more on time-under-tension and constant resistance. The musical arrangements were darker and more driving, making it a favorite for those who enjoy heavy, slow-burn lifting. Unlike releases that rely on plyometric lunge tracks, BP97 featured a classic, methodical approach to muscle conditioning.