7 — Lunges (4:00)
: Keep elbows tracking parallel and tucked in close during extensions and dips. Flaring the elbows shifts the load to the shoulders and reduces tricep isolation. Track 6: Biceps ( The Drop ) Muscular Focus : Biceps brachii and brachialis.
Music tempo: 130 bpm The squat track in Release 97 opens with a two-part warm-up: 32 counts of bodyweight squats followed by 32 counts with light weight on the shoulders. The main set introduces a “4-2-1” tempo pattern – four full squats, two pulse squats at the bottom, and one explosive squat. Choreography notes emphasize maintaining a neutral spine, tracking knees over toes, and driving through heels. A 16-count recovery at the bar allows for plate changes before the final power squat combo. bodypump 97 choreography notes pdf
Bodypump 97 is the 97th release in the Bodypump series, a group fitness program created by Les Mills International. This program features a unique blend of strength training exercises, cardiovascular movements, and motivational music to create an exhilarating workout experience. With Bodypump 97, participants can expect a high-energy class that targets various muscle groups, including the upper body, lower body, and core.
Fast-paced transitions requiring strong core stabilization to protect the lower back. Track 5: Triceps Beautiful Now – Zedd feat. Jon Bellion Focus: Triceps brachii. Choreography Highlights: 7 — Lunges (4:00) : Keep elbows tracking
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.”
The "choreography notes" you mentioned are a key part of the official release kit provided to licensed instructors. This kit typically includes the music CD, a DVD of the masterclass, and a booklet of choreography notes. These notes are essential for instructors to learn the release and are not generally available to the public. Music tempo: 130 bpm The squat track in
By combining Bodypump 97 choreography notes PDF with these additional resources, you'll be well on your way to delivering high-energy, effective Bodypump classes that leave your participants motivated and inspired.
While looking for a "BodyPump 97 choreography notes pdf" online might lead to third-party file-sharing websites, downloading documents from unverified sources poses security risks to your device. Certified instructors can easily re-download this classic release directly from their official portal. If you want to master this release, let me know: