BP96

FEATURES

· SQUAT STUDY: THE SCIENCE OF THE REP EFFECT™

· THE ART OF CONNECTION: PART 2

PRESENTERS FROM NEW ZEALAND, JAPAN, AUSTRALIA, FRANCE

96

BODYPUMP 96

DECLARATION

OF INTENT

OUR

The Les Mills global family is made up of 16,000 fitness clubs, 100,000 instructors and millions of participants from 112 countries around the globe.

SEPARATED BY GEOGRAPHY,

RELIGION, RACE, COLOR AND

CREED, WE ARE UNITED IN OUR

LOVE OF MOVEMENT, MUSIC AND

THE PURSUIT OF HEALTHY LIVING,

BOTH FOR OURSELVES AND OUR

PLANET.

AT LES MILLS WE BELIEVE IN THE

DIGNITY OF EACH INDIVIDUAL

WITHIN OUR COMMUNITY AND

STRIVE TO RESPECT THE RIGHTS

AND FREEDOMS OF ALL.

In our choice of role models, music and movements we understand that different people and societies have different standards for dress, popular culture and dance.

WE ALSO KNOW THAT WHAT IS

CONSIDERED APPROPRIATE IN

SOME CONTEXTS CAN BE SEEN AS

INAPPROPRIATE IN OTHERS.

As a company that leads group fitness experiences for millions of people every day, we walk a fine line between delivering cutting-edge, innovative products and ensuring that accepted norms are upheld and respected. Choosing, licensing and matching

choreography to the right music is a huge challenge! We screen the music we use and try to avoid language and references that may cause offense. If we can, sometimes there will be an alternative track (at the bottom of the track list) for you to use instead.

WE EMBRACE OPEN

COMMUNICATION WITH OUR GLOBAL

FAMILY SO DIFFERENCES OF

OPINION CAN BE EXPRESSED, AND

COMPROMISES REACHED.

ABOVE ALL, WE ARE PASSIONATE

ABOUT DELIVERING LIFE-CHANGING

FITNESS EXPERIENCES, EVERY

TIME, EVERYWHERE.

Tell us what you think of this release.

Visit lesmills.com/BLAH

BLAH

BE LOUD

AND HEARD

Hey instructors! When it comes to mixing up past releases, please try

to select tracks from the most recent material to reflect current moves,

music and training principles. If you are teaching older choreography, be

sure to mix with modern tracks and do not change the choreography;

teach the tracks as they were created but you can apply more modern

language and terminology.

CONTENTS

TRACK TYPE SONG TITLE ARTIST

1

WARMUP

Five More Hours

2015 PRMD, LLC under exclusive license to Ultra Records, LLC/B1 Recordings GmbH. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Orrosquieta, Ryan, Bunetta, Brown

Deorro x

Chris Brown 3:31 Five More Hours

2015 PRMD, LLC under exclusive license to Ultra Records, LLC/B1 Recordings GmbH. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Orrosquieta, Ryan, Bunetta, Brown

Deorro x

Chris Brown 1:58

2

SQUATS

Blow Your Mind

2014 Musical Freedom Label Ltd. Written by: Verwest, Romme Tiësto & MOTI 6:12

3

CHEST

Immortals

2015 Les Mills Music Licensing Ltd. Written by: Hurley, Wentz, Stumph, Trohman Along Pointless 6:08

4

BACK

The Thrill

Courtesy of the Universal Music Group. Written by: Ray, Watson, Stephens Nero 3:32 The Thrill

Courtesy of the Universal Music Group. Written by: Ray, Watson, Stephens Nero 1:57

5

TRICEPS

Hallelujah

2015 Fueled By Ramen LLC. Produced Under License From Atlantic Recording Corp. Featuring samples from the Chicago recording Questions 67 And 68 Produced Under License From Rhino Entertainment. Written by: Kibby, Urie, Wright, Lamm, El-Amine, Sinclair

Panic! At The Disco 2:46 Hallelujah

2015 Fueled By Ramen LLC. Produced Under License From Atlantic Recording Corp. Featuring samples from the Chicago recording Questions 67 And 68 Produced Under License From Rhino Entertainment. Written by: Kibby, Urie, Wright, Lamm, El-Amine, Sinclair

Panic! At The Disco 1:30

6

BICEPS

Wobble

2015 Atlantic Recording Corporation. Produced Under License From Atlantic Recording Corp. Wobble contains a sample of the recording “I’m Shakin’” (Rudolph Toombs) performed by Little Willie John courtesy of Gusto Records, Inc.

Written by: Mobley, Toombs, Caren, Lobban-Bean, Dillard, Isaac

Flo Rida 3:09 Wobble

2015 Atlantic Recording Corporation. Produced Under License From Atlantic Recording Corp. Wobble contains a sample of the recording “I’m Shakin’” (Rudolph Toombs) performed by Little Willie John courtesy of Gusto Records, Inc.

Written by: Mobley, Toombs, Caren, Lobban-Bean, Dillard, Isaac

Flo Rida 1:21

7

LUNGES

Peanut Butter Jelly

2015 Atlantic Recording Corporation. Produced Under License From Atlantic Recording Corp. Featuring samples from the Bettye Swann recording “Kiss My Love Goodbye”. Produced Under License From Atlantic Recording Corp. by arrangement with Rhino Entertainment Company, a Warner Music Group Company. Written by: Jonback, Hurtt, Bell, Eklöw, Koitzsch, Karlsson, Sorbara

Galantis 2:09 Peanut Butter Jelly

2015 Atlantic Recording Corporation. Produced Under License From Atlantic Recording Corp. Featuring samples from the Bettye Swann recording “Kiss My Love Goodbye”. Produced Under License From Atlantic Recording Corp. by arrangement with Rhino Entertainment Company, a Warner Music Group Company. Written by: Jonback, Hurtt, Bell, Eklöw, Koitzsch, Karlsson, Sorbara

Galantis 3:12

8

SHOULDERS

Addicted To A Memory

Courtesy of the Universal Music Group. Written by: Bair, Zaslavski Zedd feat. Bahari 4:03 Addicted To A Memory

Courtesy of the Universal Music Group. Written by: Bair, Zaslavski Zedd feat. Bahari 2:03

9

CORE

Want To Want Me 2015 Warner Bros. Records Inc. Produced Under License From Atlantic

Recording Corp.

Written by: Desrouleaux, Allan, Robbins, Kirkpatrick, Martin

Jason Derulo 3:32 Cashmere Cat

Squat Study: The Science of The Rep Effect™

The Art of Connection: Part 2

BODYPUMP Coaching

THE REP EFFECT™

BODYPUMP 96

Choreography

–

Glen Ostergaard

Choreography Notes

–

Sarah Ostergaard

Chief Creative Officer

–

Dr

Jackie Mills

Creative Director

–

Diana Archer Mills

Program Planner

–

Carrie Dean

Program Coach

–

Kylie Gates

Technical Consultant

–

Bryce Hastings

Technical Advisor

–

Corey Baird

Technical Advisor –

Thomas Cerboneschi

CREDITS

Alt alternating V verse 3/1 6 counts down,

B up build up 1/1 2 counts down, 2 counts up

Br bridge (non-chorus) 2 counts up 4/4 8 counts down,

C chorus 1/1/1/1 2 counts F or B, 8 counts up

cts musical counts 2 counts down, 1/2/1 2 counts down,

F or B forward or back 2 counts up, 4 counts hold,

Instr instrumental 2 counts F or B 2 counts up

Intro introduction 1/1/2 2 counts down, 8/8 16 counts down

L left 2 counts hold, 16 counts up

O/H over head 4 counts up Increase weight selection

Outro last few bars of music 1/3 2 counts down, Normal weight selection

PC pre-chorus 6 counts up Decrease weight selection

QC quiet chorus 2/2 4 counts down,

R right 4 counts up

Ref refrain (recurring phrase 2/2/2/2 4 counts F or B, or number of song lines) 4 counts down,

Rep reprise (part of the 4 counts up, chorus repeated) 4 counts F or B

ROM range of motion

KEY

The Fine Print

Les Mills' instructor resources (music and choreography notes) are unique, valuable resources provided to you as a Les Mills' certified instructor to enable you to learn each new release and teach it in Les Mills' licensed clubs only. Do not share these resources. Copying, burning, uploading files onto the internet or selling Les Mills' instructor resources to other people is illegal, and rips off Les Mills, its distributors and other instructors. If you are engaging in any of these illegal activities, there may be serious consequences for you personally including legal action, the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is much appreciated.

Please note: The 30 and 45-minute class formats have been customized for this release. In the future when you mix and match using different releases, please use the standardized express formats found in the Instructor Education section on www. lesmills.com

BODYPUMP 96 EXPRESS FORMATS

45-MINUTE FORMAT

Track 1

Warmup

Track 2

Squats

Track 3

Chest

Track 4

Back

Track 7

Lunges

Track 8

Shoulders

Track 9

Core

Track 10

Cooldown

Total Time 41:49

30-MINUTE FORMAT

Track 1

Warmup

Track 2

Squats

Track 3

Chest

Track 4

Back

Track 9

Core

Total Time 26:50

30-MINUTE FORMAT

From L-R: Emma Vandenburgh, Alex Veret, Glen Ostergaard, Diana Archer Mills, Hiroshi Asakawa

BODYPUMP

Presenters

GlenOstergaard (New Zealand) is Program Director for both BODYPUMP and RPM™. He began his group fitness career with BODYATTACK™ and is based in Auckland.

Diana Archer Mills (New Zealand) is Creative Director for BODYPUMP, BODYCOMBAT™, BODYJAM™ and RPM, and co-Program Director for BODYBALANCE™/ BODYFLOW®. She is based in Auckland.

Emma Vandenbergh (Australia) is a BODYPUMP and CXWORX™ Instructor and Trainer, a BODYBALANCE/ BODYFLOW and BODYCOMBAT Instructor, a group fitness manager and a personal trainer. She is based in Adelaide.

Alex Veret (France) is a BODYPUMP, BODYCOMBAT, CXWORX and RPM Instructor and Trainer. He is based in Paris, where he is also a Les Mills Training Manager and Club Coach.

HiroshiAsakawa (Japan) is a BODYPUMP Instructor and Head Trainer, a BODYCOMBAT Instructor and Trainer, a BODYJAM Instructor and a personal trainer.

BODYPUMP 96

Welcome to your workout. BODYPUMP 96 is gonna make you really sweat! This round, I focused on bringing back the fun to pump with great music and feel – after all, we’re not training for the Olympics!

There are lots of standout feels throughout this release. My favorites are Tracks 3, 5 and 7. Woohoo!

But the real work is hidden behind the fun – as always, we’re creating muscle tension to tone, strengthen and burn calories. We are inter-setting combinations that explore the musical feel and put muscles under tension, and the focus is on high-intensity interval training and continuous tension training.

Have fun teaching this release. Let the music drive the workout and remember that your job is just to handle the reins.

BODYPUMP 96

The fitness industry is constantly searching

for training methods that will burn the most

amount of calories in the shortest time

possible. When it comes to resistance training,

what is the best approach to maximizing caloric

expenditure?

THE REP EFFECT

We know that lifting weights is one of the

fastest ways to burn calories and create lean

muscle. LES MILLS BODYPUMP is based on

the principle that lifting lighter weights for a

high number of repetitions will create the same

workload as the more traditional approach of

lifting heavy weights for fewer reps. The high

number of repetitions generates muscular

fatigue to tone and strengthen the body and

burn calories. We call this THE REP EFFECT.

One of the most important factors that affects

calorie expenditure is the activity of large

muscle groups. Let’s consider the Squat. The

effort required to perform this exercise is

influenced by two variables: the load we are

lifting, and how fast we are lifting it or the total

distance we move in a specific time interval.

So what causes the greatest energy output –

slow or fast contractions? Or – in BODYPUMP

language – a slow 4/4 tempo, or the faster

Singles?

Previous studies have conflicting answers to

this question. The argument for using slow

contractions is that you spend more time

controlling the movement – therefore reaching

fatigue more quickly. On the opposing side, the

support for using fast contractions is based on

the recruitment of inefficient fast-twitch muscle

fibers, which requires more energy.

The existing disagreement between training

methods led us to put weight and speed in

BODYPUMP Squats to the test, as outlined

below.

We took 15 participants, between the ages of

18 and 40 years, and had them perform four

separate Squat conditions in a random order.

Each condition was devised to produce the

same amount of work for 4 minutes. Here’s

how the four conditions looked:

[WORK = LOAD ON BAR x NUMBER OF

REPETITIONS IN 4 MINUTES]

• Condition #1: 5 kg (11 lb) lifted at a

contraction speed of 1 second = 120

repetitions

• Condition #2: 10 kg (22 lb) lifted at a speed

of one contraction every 2 seconds = 60

repetitions

• Condition #3: 15 kg (33 lb) lifted at a speed

of 3 seconds = 40 repetitions

• Condition #4: 20 kg (44 lb) lifted at a speed

of 4 seconds = 30 repetitions altogether

The key factor to consider with each of these

four conditions is the fact that the amount of

work done in each of them was exactly the

same.

SQUAT STUDY

You can see this in the following simple

formula: work equals force times distance –

which, in this case, was weight multiplied by

speed.

WORK = FORCE x DISTANCE

#1 WORK = 5KG x 120 REP = 600

#2 WORK = 10KG x 60 REP = 600

#3 WORK = 15KG x 40 REP = 600

#4 WORK = 20KG x 30 REP = 600

The work output was exactly the same in each

of the four conditions, allowing us to compare

the calorie expenditure values.

The results proved conclusively that the faster

tempos burned the most calories. Despite

the fact that they were lifting a smaller

weight, participants expended 29.3% more

energy during the 5 kg conditions with faster

repetitions compared to the 20 kg condition

with a slower tempo. In other words, it’s the

speed of the movement that generates the

greatest energy expenditure – not the weight

of the load.

THE SCIENCE OF THE REP EFFECT™

It’s likely that the higher rate of energy

expenditure, despite the lighter loads, is due to

the recruitment of faster-acting muscle fibers.

Simply put, we burn the most calories when

we lift a lighter weight for faster repetitions.

To get the best from BODYPUMP, you need

to keep the fast tempo AND increase your

weights. Once you have achieved a base

training level, increasing your weights

progressively will really maximize the amazing

results this program has to offer.

So there you have it – proof that BODYPUMP

truly is the ultimate calorie-burning workout as

we complete over 800 reps in every class!

BODYPUMP 96

THE ART OF

CONNECTION:

PART 2

Without connection, we don’t have group

fitness.

We want our participants to have a fitness

experience in our classes, not just attend

another workout. To create these experiences

our members need to feel connected to the

music, to the workout, and to YOU. There

are multiple ways that you can create this

connection in your classes, so we decided to

ask some of our top instructors around the

world how they connect with their participants.

Here’s what they said…

Talk to people before the class starts.

Get to the studio early and make time to chat

to your members.

Learn a bit about them. Get to know your

members in class and find out what their

fitness goals are. Then, when you see them

achieving those goals (for example, completing

a full Pushup on their toes), acknowledge and

congratulate them!

Welcome your new people. Smile at them,

reassure them that you’re going to look after

them, and offer SMARTSTART as a fantastic

way to build up their fitness gradually. Explain

what’s involved; for example, in a BODYPUMP

class, you can help them set up their

equipment and advise on weight selection.

Learn their names and use them during class.

Be real. Be yourself when you’re on stage –

don't put on a big instructor act! Think of your

class as though you’re hanging out with your

best friends; it’ll make it so much easier to

create a natural connection with people.

Make eye contact and use praise.

Acknowledge and congratulate them on their

efforts during and at the end of each class!

Ask for feedback and offer to help with any

questions after class. Allow time at the end

of the class to answer questions and perhaps

offer tips that can help them with their training.

It’s all about experimenting to find what works

for you. Be brave enough to try these tools

in your next few classes to create meaningful

connections with your members. You won’t

believe the difference these will make!

BODYPUMP 96

BODYPUMP COACHING

HEY INSTRUCTORS! We’ve made some key

changes to the way we train new instructors

and we want to make sure we keep YOU in

the loop!

Here’s what you need to know to make sure

you're making your new person feel successful,

as well as offering a challenge to your regulars

in the front row…

LAYER 1

We always begin with a great Track Introduction

that highlights the Track Focus. It’s the Track

Focus that defines how you should coach each

particular track.

The main change is that we have split the

Setup into two phases: Position Setup and

Execution Setup.

Position Setup

Position Setup establishes the alignment of the

joints and the muscle activation. For example,

to set up the Squat, we say: “Heels just outside

hip-width, turn the toes out slightly, belly in and

braced, lift the chest".

Execution Setup

The Execution Setup tells us HOW to do the

move; so, in the Squat, we cue: “Sit your hips

back and down, knees move forward in line

with toes, hips stop just above your knee level”.

We also use NETT (or Name of the Exercise,

Timing and Target) as a way of remembering

how to coach the choreography throughout the

track simply.

LAYER 2

Layer 2 is where we ‘get into the workout’

and there’s no major change here. It’s still

the time to coach our members to improve

their execution, manipulate intensity, and to

educate them. For example, if our focus is to

increase glute activation in the Squats track,

we can: improve execution by coaching “knees

out to fire the glutes”; manipulate intensity by

coaching “sit your hips back further and hit full

range every rep”; and educate them that “now

your glutes are firing, and this is how we get

the results”.

Remember – you can’t include EVERYTHING.

Pick one or two things to focus on and have

the confidence to stay with this. Commit to

your focus and repeat it so people are actually

learning something. The key to this phase is to

not clutter it. Have one focus and let it land.

LAYER 3

Layer 3 is where we’ve made the biggest

changes to our coaching. We’ve redefined how

we motivate people in class by mixing up the

types of cues that we use. We have a choice

of intrinsic and extrinsic motivation, positive

motivators and dissatisfaction (or challenging)

cues.

Intrinsic Motivational Cues are based on

internal feelings of satisfaction; cues like

“push these last few Lunges now and you’ll

be buzzing for the rest of the day”… or just

expressing the sense of enjoyment you get

from training.

Extrinsic Motivational Cues focus on the

external recognition of improvements. For

example, “get deeper in your Squats to tone

and shape your butt” and “crunch up a little

higher to flatten your stomach and shape your

six-pack”.

When the going gets tough some people need

to hear positive motivators: “you’ve got this,

you can do this, there are only 4 more, you

guys are looking great!” Others – in particular

our regulars – will work harder when someone

is tough on them, using dissatisfaction or

challenging cues like: “I know you’ve got

more!”, or, in your Squats, “come on, you can

all drop one inch lower".

Remember, dissatisfaction cues work best

when you have built a relationship with your

participants, and we always approach our

members from a place of respect and care.

Using a variety of these tools will help you

connect with more people and have greater

variety in your coaching language.

Remember: Layer 1 is all about simplicity

using Position and Execution Setup, and you’ll

hear NETT used throughout the track.

Layer 2 usually has a specific focus – so

listen out for this and see how it’s been

applied.

And in Layer 3, you’ll hear a variety of

different Motivational Cues – all designed to

appeal to the different people in your classes.

So when you watch this release, you’ll see

all of these tools used in the tracks. Enjoy!

BODYPUMP 96

BODYPUMP

THE REP EFFECT

THE REP EFFECT allows us to get all

the benefits of resistance training

without lifting heavy weights. It’s

the key to developing long lean

muscles, and it’s also getting rid

of some of those weight-training

myths. Unbelievably, findings from

the Center of Disease Control and

Prevention in the United States report

that less than 20% of adults regularly

do the recommended two resistance

training sessions per week.

The truth is you can develop toned, lean

muscle

without lifting heavy weights and getting

bulky… that’s the Les Mills secret formula

behind

THE REP EFFECT.

THE REP EFFECT is the reason Les Mills’

BODYPUMP is still the fastest way in the

universe to get – and stay – in shape. It

uses the effect of high repetitions with much

less weight to fatigue the muscles – and it’s

muscle fatigue, not muscle load, that tones and

strengthens.

TRADITIONALLY, WE’VE ALWAYS

KNOWN THAT

HIGH-REP

TRAINING

IMPROVES

STRENGTH

ENDURANCE,

CREATING

TONED

MUSCLE

WITHOUT BULK.

High-rep training produces more protein

synthesis in muscle (that’s how you create

muscle tone) than traditional heavy weight

training.

(1)

In your average BODYPUMP class, you perform

around 800 repetitions in a single workout –

more than four times as many as you would in

a regular gym workout! And we separate the

class into tracks, with every 70 to 100 reps per

track focused on a different body part.

So this achieves two types of fatigue – isolated

fatigue of each track’s target muscle group

and an accumulation of fatigue by the time

you’ve finished the class. And if you want long

lean muscles, fatigue is a good thing. The

length of the class and the fact that your heart

rate remains elevated, also means you get a

cardiovascular workout so you’re burning fat

at the same time you’re shaping and toning

muscle – double the bang for your buck!

Les Mills carefully designs each BODYPUMP

track using things like tempo changes to

fatigue the different fibers in your muscles

in different ways. This maximizes THE REP

EFFECT and it’s unique.

1. Burd N., Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men, PLoS One, August 2010, Volume 5, Issue 8, e12033

2. Wernbom M., Ischemic strength training: a low-load alternative to heavy resistance exercise? Scand J Med Sci Sports 2008: 18: 401–416

Some fibers work better with slow tempos and

other fibers work better with faster tempos.

By changing the pace up and down we’re not

just keeping the workout interesting, we’re

making sure we activate all the fiber types in

your muscles.

Then we use different ranges of motion – take

Bottom Halves, where you’re sitting at the

bottom of a Squat. They build pressure in the

muscle by taking away the release you would

normally get at the top of the movement.

This is called occlusion training and it’s a great

way to generate more fatigue with less load.

(2)

And recently we’ve added some propulsions

into the Lunges track.

Propulsions are an explosive movement using

all your fast-twitch muscle fibers and they

really push your heart rate up and burn fat.

SO BY THE END OF A

BODYPUMP CLASS YOU’VE

EXHAUSTED EVERY MUSCLE

GROUP...

AND ALL THE

DIFFERENT FIBERS WITHIN

EVERY MUSCLE GROUP...

You’ve pushed your heart rate into a

cardiovascular training zone, you’ve toned and

strengthened, you’ve burned fat, and hopefully

you’ve had some fun along the way.

And that’s THE REP EFFECT. Tone not bulk.

High reps not heavy weights. Encouraging not

intimidating. Resistance training that anyone at

any age and any level of fitness can do – enjoy

– and see the effect.

BODYPUMP 96

WARMUP

1

WEIGHT SELECTION

Light barbell

DEMONSTRATE

SET Position

TRACK FOCUS

Coach timing, Target zones, and leg drive for the Power Press.

SET

MUSIC

EXERCISE

REPS

1

(BACK)

0:05 Intro 4x8 SET Position SHOULDER ROLL

0:19 V1 _ What ya wanna 4x8 2/2 DEADLIFT 4x 0:33 PC Even when we're 4x8 3/1 UPRIGHT ROW 4x 0:48 QC This right here 4x8 2/2 DEADROW 2x 1:02 C This right here 4x8 1/1 4x 1:17 Ref High melody 4x8 TRIPLE DEADROW 2x

2

(BACK)

1:32 V2 _ How you wanna 4x8 2/2 DEADLIFT 4x 1:46 PC Even when we're 4x8 3/1 UPRIGHT ROW 4x 2:00 QC This right here 4x8 2/2 CLEAN & PRESS (16 cts) 2x 2:15 C This right here 4x8 1/1 4x 2:30 Ref High melody 4x8 POWER PRESS (16 cts)

Rep 2: Press bar 4x then place on back for Squats

2x

TRANSITION

2:44 Br Sound of your 2x8 Transition: Bar to Mid Stance Squat

3

(LEGS)

2:52 Br Now more than

ever 2x8 4/4 SQUAT Mid Stance 1x 2:59 QC This right here 4x8 1/1 8x 3:13 C This right here 4x8 1/1 LUNGE L 8x

TRANSITION

3:28 Silence ½x8 Transition: Bar to SET Position (fast transition)

4

(BACK)

3:30 V3 _ How you wanna 20x8 Repeat Set 2

TRANSITION

4:42 Br Sound of your 2x8 Transition: Bar to Wide Stance Squat

5

(LEGS)

4:50 Br Now more than

ever 2x8 4/4 SQUAT Wide Stance 1x 4:57 Build This right here 4x8 1/1 8x 5:12 C This right here 4x8 1/1 LUNGE R 8x

RECOVERY: Shake the arms and legs; light Torso Twists.

Five More Hours

> 5:29 mins

1

SET POSITION

LAYER 1

Before you begin, coach your class to find SET Position to establish a strong lifting foundation. • Heels under hips, turn the toes out slightly

• Soften the knees

• Hands thumb-distance from thighs

• Chest lifted

• Shoulders up, back and down towards the spine • Gently draw in and brace the core

SET 1

LAYER 1

For each exercise, coach NETT – NAME OF

EXERCISE, TEMPO and TARGET ZONES. This ensures that your coaching is clear and easy to follow. Eg:

• Deadlift 2/2 – Hinge from the hips, slide the bar

to the top of the kneecaps

• Upright Row 3/1 – Bar aims for lower chest • Deadrow 2/2 – Knees, belly, knees and lift • Triple Deadrow – Elbows to the rear, squeeze

between the shoulder blades

CONNECTION

Welcome everyone to the workout and use clear Coaching Cues to get them moving well. Keep your language positive and encouraging so they are ready for the workout ahead and hook into the lyrics to create the feel of a party!

SET 2

LAYER 1/LAYER 2

Set 2 repeats the Deadlifts and Upright Rows of Set 1, so explain how to improve technique and execution. Set up the Clean & Press and Power Press with Layer 1 cues.

• Deadlift 2/2 – Keep the bar as close to the legs

as possible

• Upright Row 3/1 – Keep the bar close as you

pull up

• Clean & Press 2/2 – Pull and catch, bend knees,

brace abs, chest up, bar close to body

• Power Press – Think legs and abs, catch and

reset

SET 3

LAYER 1

Focus on the basics, using NETT to get your class executing each exercise correctly.

• Squat 1/1 – Butt goes back and down, knees to

90 degrees

• Lunge 1/1 – Long step back, back knee down,

aim front thigh parallel to the floor

SETS 4 & 5

LAYER 2

Sets 4 and 5 are a repeat of Sets 2 and 3 so explain how to improve technique and execution to prepare the class for the workout.

• Deadlift 2/2 – Keep your chest up and move with

a long straight back

• Upright Row 3/1 – Keep your elbows wide to

prepare for the Clean & Press

• Clean & Press 2/2 – Let's try quick elbows under

the bar

• Power Press – Think half Squat, use your legs

for the 3, 2, 1

• Squat 1/1 – Body’s warm, let's hit full range,

BODYPUMP 96

SQUATS

2

WEIGHT SELECTION

REGULARS: 3–4x Warmup weight NEW PEOPLE:2x Warmup weight

DEMONSTRATE

The 3 stances: MID, WIDE and WIDER

MUSCLE FOCUS

MID Stance: Quads WIDE Stance: Gluteus maximus

WIDER Stance: Gluteus maximus, side glutes, posterior chain

TRACK FOCUS

Explain how to execute the Squat and coach the difference in muscle recruitment and feel between the 3 stances: MID, WIDE and WIDER.

SET

MUSIC

EXERCISE

REPS

1

0:05 Intro 4x8 Set up MID Stance

0:19 Ref (Low) 1x8 HOLD

0:23 Instr (Synth beat) 4x8 4/4 SQUAT Mid Stance 2x

0:38 Ref Drumbeat 4x8 3/1 4x

0:54 Build (Intense) 4x8 2/2 4x 1:08 Heavy 16x8 SQUAT COMBINATION

4x 1/1 (16 cts) 4x Bottom Halves (16 cts)

Last rep, slow rise

4x

TRANSITION

2:07 Br (Quiet) 2x8 HOLD. Step into WIDE Stance

2

2:14 Instr (Synth melody) 8x8 2/2 SQUAT Wide Stance 8x 2:33 Build (Intense) 8x8 1/2/1 8x 3:23 Heavy 12x8 SQUAT COMBINATION 3x

TRANSITION

4:07 Br (Quiet) 2x8 HOLD. Step into WIDER Stance

3

4:14 Instr (Synth melody) 8x8 2/2 SQUAT Wider Stance 8x 4:33 Build (Intense) 8x8 1/2/1 8x 5:23 Heavy 12x8 SQUAT COMBINATION 3x

RECOVERY: Torso Twists, shake the legs, Quadricep Stretches.

2

PUMP FACT

Changing stance from Mid to Wide to Wider alters the muscle recruitment, which enables participants to maintain a higher level of intensity throughout the track. Another advantage is that this helps them to achieve full range in each block of work.

1 MID STANCE

LAYER 1

Cue Position and Execution Setup. Use NETT to coach good Squat technique – referring to Tempo, Target Zones and leg alignment.

• Heels just outside hip-width • Abs braced

• Lift the chest and feel the tension in the upper back

• Hips sit back and down

• Knees move forward, in line with toes, to load the quads

• Butt sits just above knee line

2 WIDE STANCE

LAYER 1/LAYER 2

Set up the execution of the WIDE Stance Squat and coach the feel of the new timing, then use Layer 2 cues to enhance and refine the movement. Explain how your participants can feel the exercise more, or how they can improve their technique. Emphasis is on sitting the hips back further and pushing the knees wide to activate the glutes. Use cues that will help your class to stay in the workout as the intensity increases.

• Sit your hips back further now • Knees push out more to fire the glutes • Push your knees out, open them wide

• Feel the timing

• Keep the chest open to keep the tension in the

upper back

• Push your heels into the floor to activate the

glutes

• Squeeze your glutes on the way up • Work the full range every rep

• Brace abs tightly in the bottom of the range to support the lower back

Blow Your Mind

> 6:12 mins

3 WIDER STANCE

LAYER 1/LAYER 2

Teach your class how to execute the WIDER Stance Squat: new move, new feel and coach the timing as this is where the intensity lies. Focus on strengthening the full posterior chain and bringing in the side glutes by pushing the feet apart as you rise.

• Push the floor apart as you rise • Feel the difference in this stance • Try splitting the floor with your heels • Keep sitting back with the hips and feel the full

tension in your legs

LAYER 3

Fatigue will be high at the end of this set, so motivate and drive your class to stay committed to the end. Use positive motivators to inspire your class to succeed.

• 45 seconds to go – MORE!

• Stay low and feel the tension everywhere • Use your muscles; we're almost there; let's

finish all together

INTENSITY

Longer isometric holds, slower tempos, limited recovery... the combination of these variables ensures that intensity will hit fast and remain high throughout this track.

PERFORMANCE

There are no lyrics to this song so your voice becomes like the lyrics, working with the feel and emotion of the music. Keep contrasting your voice to match the musical feel. Remember: You are team-teaching with the music, so allow it to have a voice too!

BODYPUMP 96

RECOVERY: Shake the arms, roll the shoulders and Chest Stretch.

3

CHEST

WEIGHT SELECTION

REGULARS: 2x medium/heavy plates NEW PEOPLE: 2x small plates

Option: Barbell with 1/3 off from Squats weight

DEMONSTRATE

A-Press

MUSCLE FOCUS

Pectorals, triceps and deltoids

TRACK FOCUS

Explain how to execute the A-Press correctly and challenge your participants to try Pushups on their toes.

SET

MUSIC

EXERCISE

REPS

1

0:05 Intro 1x8 A-PRESS – SET Position

0:09 V1 They say we 4x8 3/1 A-PRESS 4x 0:26 Ref _ Ahhh 4x8 2/2 4x 0:44 C Cause we could be

immortals 8x8 A-PRESS COMBINATION4x Bottom Half Pulse (8 cts) 1x 2/2 (8 cts)

4x 1:19 Rep (Music low) 1x8 HOLD

1:23 V2 Sometimes the only 4x8 3/1 A-PRESS 4x 1:40 Ref _ Ahhh 4x8 2/2 4x 1:57 C Cause we could be

immortals 6x8 A-PRESS COMBINATION 3x

TRANSITION 2:23 Rep (Music low) 1x8 Transition: Bench Pushup

2

2:28 Ref Live with me

forever now 2x8 2/2 BENCH PUSHUPOptions: Toes, knees or kneeling 2x 2:36 C Cause we could be

immortals 6x8 PUSHUP COMBINATION4x Pulse (8 cts) 1x 2/2 (8 cts)

3x

TRANSITION 3:02 Rep (Music low) 1x8 Transition: A-Press

3

3:10 V3 They say we 4x8 3/1 A-PRESS 4x 3:28 Ref _ Ahhh 4x8 2/2 4x 3:45 C Cause we could be

immortals 8x8 A-PRESS COMBINATION 4x 4:20 Br (Music low) 1x8 HOLD

4:24 V4 Sometimes the only 4x8 3/1 A-PRESS 4x 4:41 Ref _ Ahhh 4x8 2/2 4x 4:58 C Cause we could be

immortals 6x8 A-PRESS COMBINATION 3x

TRANSITION 5:24 Rep (Music low) 1x8 Transition: Bench Pushup

4

5:29 Ref Live with me

forever now 2x8 2/2 BENCH PUSHUP 2x 5:37 C Cause we could be

immortals 6x8 PUSHUP COMBINATION 3x

6:03 Outro ½x8 Slow Pushup to the bottom (8 cts) 1x

3

PUMP FACT

'Driving the bench into the floor' focuses on an external outcome of the Press. This is known as an external cue and this type of coaching has been proven to increase muscle output.

1 A-PRESS

LAYER 1

Coach Position and Execution Setup of the A-Press, using NETT to coach Tempo and Target Zones. • Plates face each other

• Elbows – out, down, in, up • Capital 'A' shape • Elbows to top of bench

• Brace abs and keep lower back towards the bench

• Open chest

2 PUSHUP

LAYER 1

Explain the Position Setup and how to execute the Pushup.

• Hands wide on the bench

• Brace your abs as you lower your chest to elbow level

• If you can, jump up on your toes • Combination – 4 Pulses and 1 slow Pushup

Immortals

> 6:08 mins

3 A-PRESS

LAYER 2/LAYER 3

Bring the focus to feeling the chest squeeze in the A-Press for muscle isolation. Drive them to continue working hard through great timing and range, especially in the combination when fatigue will be kicking in.

• A-Press – fatigue is setting in; let's focus and

stay with it

• Hook into the feeling of the movement • Elbows wide at the base and narrow at the top • Squeeze chest on the way up and feel the

isolation

• Big muscular change coming • Focus, fast movements coming • Small Pulse – big change

• Perfect timing and range creates the tension • Keep it coming – you’ve got this

4 PUSHUP

LAYER 3

Don’t let your class opt out of the workout when they are so close to the end. Use the external focus of the bench to help everybody maintain good technique. Keep intensity high by using positive cues, encouraging them to do their best. • Remember the option – if it gets tough, drop to

your knees

• Get up on your toes if you can; brace the core • Screw your palms into the bench to activate

the lats

• Drive the bench into the floor and push away

strongly

BODYPUMP 96

RECOVERY: Torso Twists, Mid-Upper Back Stretch (clasp hands in front, tuck in chin, spread shoulder blades apart). Lower Back Stretch (elbows to thighs, tuck in chin, lift spine up).

4

BACK

MUSCLE FOCUS

Deadlift / Clean & Press / Squat Press: Posterior chain – glutes, hamstrings, lower and upper back Deadrow: Lats

TRACK FOCUS

Coach the execution of the Clean & Press with clarity to maximize the technique, and focus on full range in the Squat Press.

SET

MUSIC

EXERCISE

REPS

1

0:05 Intro 4x8 SET Position Shoulder Roll

0:20 Instr (Synth) 4x8 1/1 DEADROW 4x 0:33 V1 (Music low) 8x8 3/1 DEADLIFT 8x 0:58 C _ Yes I know 8x8 COMBINATION:

1x CLEAN & PRESS (8 cts) 1X DEADROW (8 cts)

4x 1:24 Instr (Synth) 4x8 TRIPLE DEADROW (16 cts) 2x 1:36 V2 (Music low) 8x8 3/1 DEADLIFT 8x 2:01 C _ Yes I know 8x8 COMBINATION 4x 2:27 Instr (Synth) 4x8 TRIPLE DEADROW 2x

TRANSITION 2:39 Rep _ Yes I know 4x8 Transition: Plates and Squat MID Stance

2

2:52 Rep_{3:04 C} _ It was lost in_{_ Yes I know} 4x8 4/4 FRONT PLATE SQUAT _{8x8 1/1 SQUAT PLATE PRESS}MID Stance _16x2x

TRANSITION 3:32 (Silence) 1x8 Transition: Bar

3

3:35 V3 _ It's impossible 7x8 3/1 DEADLIFT 7x 3:56 C _ Yes I know 8x8 COMBINATION 4x 4:22 Instr (Synth) 4x8 TRIPLE DEADROW 2x

TRANSITION 4:35 Rep _ Yes I know 4x8 Transition: Plates and Squat MID Stance

4

4:47 Rep _ It was lost in 4x8 4/4 FRONT PLATE SQUAT MID Stance 2x

5:00 C _ Yes I know 8x8 1/1 SQUAT PLATE PRESS 16x

WEIGHT SELECTION

REGULARS: Slightly heavier than Chest weight, 1x large plate

NEW PEOPLE: Chest Weight, 1x medium/large plate

DEMONSTRATE

Clean & Press

BARBELL

The Thrill

> 5:29 mins

4

1 DEADROW / DEADLIFT /

CLEAN & PRESS / TRIPLE ROW

LAYER 1

Explain how to execute the moves using Position and Execution Setup and NETT cues. DEADROW

• SET Position – elbows to the rear and maintain that tension between your shoulder blades

• Bar to top of knees, belly, knees and stand

• Elbows go straight back

• Squeeze between your shoulder blades

• Belly braced

DEADLIFT

• Hinge forward from the hips

• Chest up, abs braced

• Bar to top of the knees

CLEAN & PRESS

• Keep the bar close to the body

• Get under the bar, drive through the legs

• Bend your knees to absorb the weight

• Brace your abs as you push the bar above your head

TRIPLE DEADROW • Elbows go straight back

• Squeeze between your shoulder blades

• Abs braced

LAYER 2

Once your class understands the basics, focus on improving the execution of each move. Explain how they can move the bar more efficiently to improve their technique and overall results.

DEADLIFT

• Try this: press down through your heels and feel

the back of the legs engage

• Feel the squeeze in between your shoulder

blades as you rise

• Press the bar into your thighs – set a powerful

upper back for the Clean & Press

CLEAN & PRESS

• See how close my bar stays to my body – up

and down

• I want you to feel your bar touching your body TRIPLE DEADROW

• Bend your knees even more for greater stability

2 FRONT PLATE SQUAT /

SQUAT PLATE PRESS

LAYER 1

Explain how to execute the Squat Plate Press. • Feet outside hip-width

• Plate to collarbones • Elbows under plate

• Squat – butt drops just above knee line for range

• Knees track over toes

• Chest up, abs braced

• Push plate over head

• Keep elbows slightly forward at the top

LAYER 2

• Let's hit the quads and the core • Your body is designed to do this – primal

movement!

3 DEADLIFT / CLEAN & PRESS

/ TRIPLE DEADROW

LAYER 3

People will be starting to fatigue. To reinforce good technique in the Deadlift, use strong Motivational Cues in this last set of the Clean & Press to focus your class on their personal goals.

• Fatigue is starting to set in, so keep your chest

lifted, belly braced and elbows back

• One more set – party’s almost over • Let's Clean up

• Keep that strong line – that’s how you get what

you came for

• Squeeze every last drop

4 FRONT PLATE SQUAT /

SQUAT PLATE PRESS

LAYER 2

Encourage your class to add more weight for the last set of Squat Plate Presses to achieve a metabolic kick. Focus on driving out of the floor to generate more effort from your class. • Feel the floor beneath your feet • 16 and we’re done

• How much power are you driving out of the floor? • Use it, find it and tap into your power

BODYPUMP 96

5

TRICEPS

WEIGHT SELECTION

REGULARS: 1x medium/large plate NEW PEOPLE: 1x small plate

DEMONSTRATE

Fast transitions between Tricep Dips and Tricep Pushups

MUSCLE FOCUS

Overhead Tricep Extensions and Seated Tricep Dips: Triceps

Tricep Pushups: Triceps and deltoids

TRACK FOCUS

Clearly coach the execution of the Tricep Dips and Pushups and offer options.

SET

MUSIC

EXERCISE

REPS

1

0:07 Intro (Trumpets) 3x8 4/4 SEATED TRICEP OVERHEAD

EXTENSION 3x

0:23 C All you sinners 8x8 SEATED TRICEP OVERHEAD EXTENSION COMBINATION

2x 1/1 (8 cts) 1x 1/1/2 (8 cts)

4x

2

0:47 V1 My life started 8x8 3/1 SEATED TRICEP OVERHEAD EXTENSION 8x 1:11 C All you sinners 8x8 SEATED TRICEP OVERHEAD EXTENSION

COMBINATION

(Last 8 cts, transition to Tricep Dips) 4x

1:35 V2 I was drunk 9x8 3/1TRICEP DIP 9x 2:02 V3 _ No one wants 4x8 1/1/2 4x 2:14 (Low) ½x8 Transition:Tricep Pushup, hands on end of bench

2:16 C All you sinners 8x8 TRICEP PUSHUP COMBINATION 2x 1/1 (8 cts)

1x 1/1/2 (8 cts)

4x 2:39 C All you sinners 2x8 Transition: Tricep Dip

2:45 V4 I was drunk 9x8 3/1 TRICEP DIP 9x 3:12 V5 _ No one wants 4x8 1/1/2 4x

TRANSITION

3:24 (Low) ½x8 Transition:Tricep Pushup, hands on end of bench

3

3:26 C All you sinners 8x8 TRICEP PUSHUP COMBINATION 2x 1/1 (8 cts)

1x 1/1/2 (8 cts)

Last 4 cts, transition to Standing Tricep Overhead Extension

4x

3:50 C All you sinners 8x8 1/1 STANDING TRICEP OVERHEAD

EXTENSION SET Stance 16x

RECOVERY: Shake the arms and Tricep Stretches.

ACKNOWLEDGE YOUR NEW PARTICIPANTS AND LET THEM KNOW THEY CAN LEAVE NOW IF THEY CHOOSE TO.

5

1 SEATED TRICEP OVERHEAD

EXTENSION

LAYER 1

Coach your class to achieve Position and Execution Setup using NETT. Focus on teaching the timing and the range of the Combination.

• Open your knees, elbows forward • Chest lifted, abs braced

• Elbows in

• Plate right down to the back of the neck, full extension at the top

• Keep the body still

2 SEATED TRICEP OVERHEAD

EXTENSION / TRICEP DIP /

TRICEP PUSHUP

LAYER 1/LAYER 2

The first set is short, so reinforce timing and execution cues in the long set of extension work. Reinforce the timing of the combo so the class get the musical feel. The last set of Dips is where the class will need Layer 2 cues to improve execution as fatigue kicks in fast. What will you say to stop them checking out of the workout?

TRICEP DIP

• Option is for plate on lap • Hands shoulder-width apart • Fingers facing forward • Elbows facing the back of the room • Brace your abs

• Chest lifted

• Weight back in the arms

• The options make it more achievable as the

track gets tougher: butt on the bench and elbows to the rear anytime

• Can you feel the tension. That tension creates

change in the arms

TRICEP PUSHUP • Quick transition

• Hands on bench

• Chest to elbow height

• Elbows in and back

• Option – knees on the floor

• Brace your core

Hallelujah

> 4:16 mins

3 TRICEP PUSHUP / STANDING

TRICEP OVERHEAD EXTENSION

LAYER 2/LAYER 3

Use Layer 2 cues to help the class experience greater intensity in the Pushups by coaching full range, timing and execution. The last set of Overhead Extensions is the perfect time to connect with your class and bring everyone home together. TRICEP PUSHUP

• Remember the option on the knees • Place your firmly onto palms into the bench • Lock them, in to set your upper back • Elbows stay close to the body STANDING OVERHEAD TRICEP EXTENSION • Quick transition

• Chest lifted, abs braced • Plate to the base of the neck • Extend the arms at the top • Elbows in and high • Sing it people!

INTENSITY

The fast transitions with no recovery ensure this is a challenging track. Pre-cueing each move early on and providing options will make sure that your participants stay in the workout and maintain the time under tension, especially in the combination.

PUMP FACT

Corkscrewing the hands into the bench in the Pushups engages the lats and scapular stabilizers. This creates a strong upper body position, making it easier to hold good form when fatigue sets in.

BODYPUMP 96

6

BICEPS

WEIGHT SELECTION

Barbell with Warmup weight or slightly less

DEMONSTRATE

Mid-Range Pulse

MUSCLE FOCUS

Biceps

TRACK FOCUS

Coach great execution to find the intensity in the Mid-Range Pulse.

SET

MUSIC

EXERCISE

REPS

1

0:04 Intro 2x8 SET Position

0:10 PC Everytime you 8x8 3/1 BICEP CURL 8x 0:31 C Wobble in my 4x8 3x MID-RANGE PULSE (8 cts) 4x 0:42 V1 It's like my head 8x8 3/1 BICEP CURL Split Stance 8x 1:04 Ref Girl it's on me 4x8 2/2 BICEP ROW Set Stance 2x 1:15 PC Everytime you 8x8 COMBINATION

1x 1/1 BICEP ROW (8 cts) 1x 3 MID-RANGE PULSE (8 cts)

4x 1:37 C Wobble in my 4x8 3x MID-RANGE PULSE 4x

2

1:49 V2 Yeah wobble 8x8 3/1 BICEP CURL Split Stance 8x 2:10 Ref Girl it's on me 4x8 2/2 BICEP ROW Set Stance 2x 2:22 PC Everytime you 8x8 COMBINATION 4x 2:42 Br Build ¾x8HOLD, shoulder roll

2:45 Br Work, work, work 8x8 3x MID-RANGE PULSE 8x

RECOVERY

3:07 (Music drop) ½x8Step B into Split Stance (Fast)

3

3:09 V3 Wobble, wobble 8x8 3/1 Split Stance 8x 3:30 Ref Girl it's on me 4x8 2/2 BICEP ROW Set Stance 2x 3:42 PC Everytime you 8x8 COMBINATION

1x 1/1 BICEP ROW (8 cts) 1x 3 MID-RANGE PULSE (8 cts)

4x 4:04 Br _ In my walk, walk ¾x8 HOLD, shoulder roll

4:07 Br Wobble, work,

work 8x8 3x MID-RANGE PULSE 8x

RECOVERY: Shake the arms. Bicep Stretch. Thumbs in and down, arms back.

3 BICEP CURL / BICEP ROW /

MID-RANGE PULSE

LAYER 2/LAYER 3

Fatigue will be starting to kick in, so remind your class of how to manipulate the intensity in all the exercises to achieve the results. The intensity will be felt in the Mid-Range Pulse so motivate them to enjoy that feeling! Use the last 30 seconds to hook into the groove, connecting the class to the music and their bodies.

• Take a breath – we’ve got one more round, let's

do this together

• Squeeze bicep to lift the bar

• Squeeze forearm onto the Bicep to feel the

muscle engage deeper

• We do it because that’s what we like • 30 seconds to go

• What do you say? • Don’t stop – feel it

• You can groove but you can't wobble; stand still

and feel the work

6

1 BICEP CURL / MID-RANGE

PULSE / BICEP ROW

LAYER 1

Create a clear setup of Target Zones, range and tempo.

BICEP CURL

• SET Position, feet under your hips • 3/1 Bicep Curl

• Bend your knees

• Lift up your chest, brace your abs

• Bar stops in front of shoulders

• Then all the way down to the thighs

• Even weight in front and back legs to be stable MID-RANGE PULSE

• Mid-Range Pulse – 3, 2, 1 and touch • Elbow height and 1 inch (2.5cm) up • Watch my bar – range is small and movement

quick

BICEP ROW/MID-RANGE PULSE

• Step in, bar to knees, lift to ribs, back to knees, stand

• Easy combination coming next

• 1 quick Row, 3x Mid-Range Pulses – stay for 3

Wobble

> 4:30 mins

PERFORMANCE

Match your voice and your delivery of the track to the energy of the song. Use the highs and lows of the music to create contrast in your vocals, and bring a fun attitude to the stage! Use the lyrics in the final set to bring everybody to the finish line.

PUMP FACT

BODYPUMP uses light weights and high reps to shape and tone muscles. Accumulating muscle pressure with repeated movements like the Mid-Range Pulse is one of the tools we use to achieve these benefits.

2 BICEP CURL / BICEP ROW

MID-RANGE PULSE /

LAYER 2

Use this set to focus on posture and elbow position so the class can feel the intensity and stay in the workout to get the results. Be sure to pre-cue the Shoulder Roll and reinforce the timing of the moves. BICEP CURL

• Reset posture, lift chest and brace abs • Sink into your legs so you feel stable and strong

when we move quickly

BICEP ROW/MID-RANGE PULSE

• Lift elbow high to engage bicep and work harder • Think forearm to bicep

• Check elbow is under shoulder to maintain load

in the bicep

• Body stays still, bar moves fast – so you feel

BODYPUMP 96

RECOVERY: Shake the legs. Quadricep Stretches.

7

LUNGES

WEIGHT SELECTION

REGULARS: Biceps to Chest weight NEW PEOPLE: Body weight Options: To use plates or body weight

DEMONSTRATE

Lunge 90/90 setup

MUSCLE FOCUS

Squats and Lunges: Glutes and quadriceps

TRACK FOCUS

Explain how to execute the Pulse Lunges correctly, and educate how this creates muscle pressure to generate faster shape and tone.

SET

MUSIC

EXERCISE

REPS

1

0:05 Intro 1x8 SET Position for LUNGE L

0:09 V1 Sleepless nights 4x8 4/4 LUNGE 2x

0:23 _ To get a 4x8 2/2 4x

0:37 C Spread it like 4x8 3x BOTTOM HALF PULSE LUNGE (8 cts) 4x 0:52 Rep Money, money,

money, money 4x8 3/1 4x

1:06 C Spread it like 8x8 7x BOTTOM HALF PULSE LUNGE 14 cts and HOLD 2 cts (16 cts) 4x 1:35 V2 Sleepless nights 4x8 2/2 LUNGE L 4x 1:50 Rep Sleepless nights 4x8 1/1 8x

TRANSITION

2:05 Br (Low) 1x8 Transition: Step in and switch legs

2

2:09 V3 Sleepless nights 32x8 REPEAT LUNGE R

3

4:05 C Spread it like 4x8 4/4 SQUAT Wide Stance 2x 4:19 Rep Money, money,

money, money 4x8 3/1 4x

4:34 C Spread it like _ 12x8 7x BOTTOM HALF PULSE SQUAT 14 cts and HOLD 2 cts (16 cts) 6x

1x PLATE

Peanut Butter Jelly

> 5:21 mins

7

1 LUNGE

LAYER 1

Coach the basic Layer 1 cues for good technique in the Lunge, establishing position and execution. Once everyone is moving well, focus on range and getting them to move up and down in the Pulses to maintain the position of the knee. Provide the option of putting the bar down anytime, to maintain great technique.

• Back knee towards the floor

• Front knee to 90 degrees

• Hips and shoulders square to the front

• Lift chest and brace your core

• Front thigh parallel to the floor to engage the glutes

• Focus on timing

• Squeeze shoulder blades together to improve

posture

• Push through the front heel to feel your glutes

activate

• 7x Bottom Half Pulses

• Remember: down and up, not forward and back,

to hold knee position

• Pressure is starting to create change in the

muscles

• Perfect technique is needed,so you can put the

bar down anytime

2 LUNGE

LAYER 2/LAYER 3

Work on the other leg with timing and execution cues to get everyone moving well. Next, coach your class how they can improve execution and manipulate the intensity to work harder, to experience more muscle burn. Once you are through the Pulses, role-model strong technique to keep them in the effort.

• Reset the posture – chest up, abs in and braced • Knee above the ankle to feel the quads • Knee out to feel the glutes • Perfect timing creates muscle tension • Stay low to work the butt – feel the pressure • Continuous tension – more time under tension

creates faster change

• Keep working, everyone

3 WIDE STANCE SQUAT

LAYER 1/LAYER 3

Cue Position and Execution Setup. Using NETT, coach good technique in the Squat – Temp, Target Zones and leg alignment. The class will not be expecting the last 2 sets of Pulses! Be the physical inspiration on stage and use the music to drive them to the finish line.

• Heels outside shoulder-width

• Turn the toes out slightly

• Belly in and braced; lift the chest

• Sit your hips back and down

• Knees move forward, in line with toes

• Hips stop just above your knee line

• 7x Pulses, stand, reset

• Continuous tension training, burning calories and

shaping our bodies

• Brace the abs tighter

INTENSITY

Range and timing are key to creating pressure in the legs; the Pulses create heat to shape and tone the legs. If you see members struggling, provide the option to put the bar or plate down during the track. It's important that everyone feels successful.

PUMP FACT

In the Lunges, maintaining a vertical up/down ac-tion, rather than a forward and back moac-tion, is not only more effective for engaging the quads but it also reduces pressure in the back of the kneecap.

BODYPUMP 96

RECOVERY: Shake the arms and Deltoid Stretches (arms across front of body).

8

SHOULDERS

WEIGHT SELECTION

REGULARS: Barbell with Warmup weight or slightly heavier, 2 light plates NEW PEOPLE: Barbell with Warmup weight or plates Option: 2x light/medium plates for the entire track

TRACK FOCUS

Clearly coach the execution of each exercise and explain how this creates great conditioning for the upper body.

MUSCLE FOCUS

Bar work: Deltoids, trapezius

Plate work: Rotator cuffs, muscles of the upper back, deltoids

SET

MUSIC

EXERCISE

REPS

1

0:05 Intro 4x8 Set Up for KNEELING REAR DELTOID FLY 0:21 V1 _ We are 8x8 3/1 KNEELING REAR DELTOID FLY 8x 0:50 Rep Memoryyyy _ 8x8 1/3 8x 1:19 Build 2x8 4/4 KNEELING SIDE RAISE 1x 1:27 Instr (Wind up) 2x8 4/4 STANDING SIDE RAISE 1x 1:34 Instr (Heavy synth) 8x8PLATE COMBINATION 1:

4x SINGLE SIDE RAISE (16 cts) 2x ROTATOR RAISE (16 cts)

2x 2:03 V2 _ We are, we are 8x8 PLATE COMBINATION 2:

2x 3/1 SIDE RAISE (16 cts) 2x ROTATOR RAISE (16 cts)

2x

TRANSITION

2:32 Rep Memoryyyy _ 1x8Transition: Plates down. Pick up bar

2

2:36 Instr (Heavy synth) 12x8BAR COMBINATION

4x 1/1 STANDING OVERHEAD PRESS (16 cts) SPLIT Stance

4x 1/1 PUSH PRESS (16 cts) SET Stance

3x

3:19 Instr (Distorted horn) 4x8 1/1 PUSH PRESS SET Stance 8x

TRANSITION

3:34 Instr (Synth melody) 4x8Transition: Bar down. Pick up plates

3

3:48 Instr (Fast drumbeat) 4x8 3/1 STANDING SIDE RAISE 4x 4:04 Instr (Heavy synth) 8x8 PLATE COMBINATION 1 2x 4:32 V3 _ We are, we are 8x8 PLATE COMBINATION 2 2x

TRANSITION

5:01 Music low 1x8Transition: Plates down. Pick up bar

4

5:05 Instr (Heavy synth)_{5:49 Instr (Distorted horn)} 12x8_{4x8 1/1 PUSH PRESS}BAR COMBINATION 3x_8x

BARBELL

Addicted To A Memory

> 6:06 mins

8

1 KNEELING REAR DELTOID

FLY / STANDING SIDE RAISE /

ROTATOR RAISE

LAYER 1

Coach position and execution setup cues using NETT to help with the timing of all three exercises KNEELING REAR DELTOID FLY

• Kneeling position • One leg forward • Tip forward from the hips

• Brace abs

• Plates face inwards • Lean forward

• Eyes 6.5m feet (2 meters) ahead

• Elbows slightly bent

• Finish with the plates under shoulder line

• Squeeze between shoulder blades to lift your

arms wide

• Open the chest STANDING SIDE RAISE • Heels under hips

• Elbows just below shoulder height

• Chest lifted – abs braced

ROTATOR RAISE • Elbows high

• Upper body strong; lift the chest • Drop the shoulder blades down

• Squeeze between shoulder blades as you rotate • Feel tension in your shoulders

2 OVERHEAD PRESS /

PUSH PRESS

LAYER 1

OVERHEAD PRESS

Coach position and execution of the exercise and use good timing cues for the combination. Pre-cue the 8x 1/1 Push Press so nobody misses a rep.

• Bar from chin to ceiling

• Building static strength

• Brace your core; keep your chest up

• Push your front heel through the floor PUSH PRESS

• Step in, Push Press • Use your legs

• Brace your abs as you push the bar

• Catch the bar high on the chest • Push the bar up in a vertical line • Bend your knees more

3 STANDING SIDE RAISE /

ROTATOR RAISE

LAYER 2/LAYER 3

Use this set to focus on timing, range and precision of movement to create isolation in the muscles. You will need to motivate the class to stay with you as fatigue will be setting in – try using positive motivators, intrinsic and extrinsic motivation-type cues.

• Anchor your body – set the feet by using the

floor

• Feel your shoulders working now

• Elbows just under shoulder height for your range • Keep elbows high to isolate

• Full range to isolate

• Squeeze between shoulder blades to open • Don’t stop everybody – stay with us

INTENSITY

This track is all about compound training with isolation work and short recoveries; both will increase intensity. Compound exercises involve multiple joints and muscles and the isolation work will shape and tone the shoulders. Short recoveries keep the intensity high, burning more calories, getting us stronger and leaner!

PUMP FACT

Keeping the chest up and shoulder blades slightly retracted has been proven to increase the strength in the rotator cuffs.

4 OVERHEAD PRESS /

PUSH PRESS

LAYER 2/LAYER 3

Final big set! Fatigue will be high, so maximize the training effect by reinforcing strong body position. Use the music to motivate people through the effort and refer to the benefits of staying in the workout; use motivational voices that are big and intense. • Catch the bar

• Single static push • Brace your core • Dynamic power push • This is full-body tension

• Total body conditioning – legs, core, shoulders • Big push – yes!

• Drive the bar to the ceiling

• Push the floor away to drive the bar to the ceiling • Raise the bar high!

BODYPUMP 96

9

CORE

TRACK FOCUS

Coach body part and direction. Moving along with timing cues and options so everyone can work at the same level.

MUSCLE FOCUS

Plate Crunch and Plate Push: Rectus Abdominis

SET

MUSIC

EXERCISE

REPS

1

0:04 Intro ½x8 Set up for PLATE CRUNCH Option: No plate 0:07 V1 It's too hard to

sleep 8x8 2/2 PLATE CRUNCH Plate to forehead 8x 0:40 C _ Girl, you're

the one 8x8 TRIPLE PULSE CRUNCH with plate) (Extend arms straight up 8x 1:14 Br next to you,

ooh ooh 2x8 4/4 PLATE CRUNCH with plate) (Extend arms straight up 1x

2

1:22 V2 You open the

door 4x8 2/2 PLATE CRUNCH Plate to forehead 4x 1:39 C _ Girl, you're

the one 8x8 TRIPLE PULSE CRUNCH with plate) (Extend arms straight up 8x 2:13 Br next to you,

ooh ooh 2x8 4/4 PLATE CRUNCH with plate) (Extend arms straight up 1x

RECOVERY

2:21 Br _ just the _thought 2x8 RECOVERY (16 cts)

3

2:29 Br _ just the

thought 2x8 4/4 PLATE CRUNCH with plate) (Extend arms straight up 1x 2:38 C _ Girl, you're

the one 8x8 TRIPLE PULSE CRUNCH with plate) (Extend arms straight up 8x 3:12 Outro I would do

Want To Want Me

> 3:32 mins

9

2 PLATE CRUNCH / TRIPLE

PULSE CRUNCH

LAYER 2

Once the class have the basics, explain how to execute the exercise with more precision and how to manipulate the intensity, using cues that refer to muscle feeling.

PLATE CRUNCH

• Squeeze your six-pack to crunch higher and peel

your shoulder blades off the floor

• Keep the plate to forehead to maintain load in

the core

TRIPLE PULSE CRUNCH • Press the plate to the ceiling

• See if you can relax your shoulders and squeeze

your six-pack to press your plate higher

1 PLATE CRUNCH / TRIPLE

PULSE CRUNCH

LAYER 1

Coach the Position and Execution Setup of the moves and provide options early on. PLATE CRUNCH

• Plate to forehead • Up, up, down, down • Chin tucked in

• Eye gaze in between knees

• Slide ribs to hips

TRIPLE PULSE CRUNCH • Arms straight • Pulse 3, 2, 1

• Aim to keep plate above shoulders

• Lift shoulders off the floor then rest them back

down

3 PLATE CRUNCH / TRIPLE

PULSE CRUNCH

LAYER 3

Your class will be feeling the burn of continuous tension training. Motivate participants to complete the last set and challenge them to press the plate higher for the last 8 reps.

• Stamp your plate on the ceiling • Get extra height as you crunch and get a big

stamp of approval

PUMP FACT

Keeping the chin tucked in during Crunches not only protects the neck, but it also conditions the deep stabilizing muscles in the neck, which protects our neck from injury when lifting weights.

BODYPUMP 96

10

COOLDOWN

TRACK FOCUS

Lead your class through the Cooldown, acknowledging which muscles are being stretched.

SET

MUSIC

EXERCISE

0:05 Intro 4x8 CHILDS POSE

0:18 V1 Boy, so what's 8x8 KNEELING CHEST STRETCH (L then R) Change to R side after 4x8 cts

0:45 PC I'll give you

everything 4x8 SEATED GLUTEAL HURDLER STRETCH L 0:59 C My, my,my 4x8 KNEELING HIP FLEXOR STRETCH L leg F, R arm lifted 1:13 I'm like, oh 4x8 HAMSTRING STRETCH L

1:27 V2 After that 4x8 CHILDS POSE 1:40 PC I'll give you

everything 4x8 SEATED GLUTEAL HURDLER STRETCH R 1:54 C My, my, my 4x8 KNEELING HIP FLEXOR STRETCH R leg F, L arm lifted 2:08 I'm like, oh 4x8 HAMSTRING STRETCH R

2:21 Instr (Low) 8x8 STANDING QUADRICEP STRETCH L, R 2:49 Rep Boy, you got me 2x8 UPPER BACK STRETCH

2:52 C My, my, my 8x8 ITB STRETCH L, R