Bodypump 96 Choreography Notes Pdf · Secure
Looking at the PDF notes for this release reveals a shift in Les Mills philosophy at the time.
Earlier releases (like BP80s) were very steady and predictable. The notes for BP96 introduced Variable Resistance Training concepts. The choreography was designed to manipulate leverage (like the bottom half squats) to make the same weight feel heavier at different points of the track.
Summary for Enthusiasts: If you are looking for the BP96 notes to understand the program better, look specifically at the Squat Track timing. It is a perfect example of how choreography can override the music to force physiological adaptation. It remains a benchmark release for testing lower body endurance.
While the actual PDF notes are proprietary to Les Mills instructors, the structure of BP96 is frequently studied because it was a masterclass in muscle confusion.
Here is an analysis of the flow that the notes would detail:
1. The Warm-up (Track 1)
2. Squats (Track 2) - The "Boss Level"
3. Chest (Track 3)
4. Back (Track 4)
5. Triceps & Biceps (Tracks 5 & 6)
Hozier’s haunting vocals slowed the room down, but the intensity ramped up. This was a slow-tempo strength track.
No sit-ups. Instead: 30-second hollow hold, followed by plank with alternating knee drives, then a new "crunch-and-reach" – lying on back, arms extended overhead, curling up to touch the shins. Tempo is slow (4 counts up, 4 down).
While a free BodyPump 96 choreography notes PDF is not legally available for public download, the breakdown above provides the essential timings, coaching cues, and track structure you need to prepare. Remember: BP96 is about efficiency and endurance. Because the tracks are shorter, the intensity is relentless. Master the static holds, respect the new music format, and your participants will leave the studio shaking—but smiling.
Next step: Log into your instructor portal, download the official PDF, and queue up the tracks on your USB stick. Your chest and legs will thank you (eventually).
Keywords used: bodypump 96 choreography notes pdf, BP96 tracklist, Les Mills BodyPump 96 cues, BodyPump 96 squat timing, BP96 lunge static hold.
Here’s a short, fictional story inspired by that search phrase.
Track 7: The Choreography Notes
Maya stared at the PDF on her screen: BODYPUMP 96 – CHOREOGRAPHY NOTES – CONFIDENTIAL
Her thumb hovered over the touchpad. As a certified instructor, she’d had early access before, but this release felt different. The rumors on the instructor forums were strange: “Track 3’s squat timing is impossible.” “Track 5’s lunge pattern will break your brain.” “Who approved Track 7?”
She clicked open.
The first six tracks were typical—warm-up, squats, chest, back, triceps, biceps. Clean 4/4 timing. Standard rep counts. But then she scrolled to Track 7: Lunges.
The notes weren’t in the usual bullet points. Instead, a single paragraph appeared: bodypump 96 choreography notes pdf
“The floor will remember. At 32 counts of alternating rear lunges (right, left, right, left), do not reset. Hold the right leg back. Breathe once. Then—without music—switch tempo to 3/2/1/stop. The bar will feel light. That’s the trick. Your quads will lie to you. Listen to the person behind you instead. If they grunt on the third rep, you’ve found the original 2004 master track. Do not mention this to participants. Just nod. They’ll know.”
Maya read it twice. Then a third time.
She pulled up the official master class video from Les Mills HQ. Track 7 started normally. Thirty-two lunges. Hold. Then—the music glitched. For two seconds, silence. The on-screen instructor, a veteran named Craig, didn’t flinch. He switched tempo without a cue. His back leg trembled. Behind him, a woman in a purple tank top grunted exactly on the third rep.
Maya’s skin prickled.
She scrolled further down the PDF. The rest of the notes were normal again: cool-down stretches, music timestamps, equipment changes. But at the very bottom, in tiny gray italic text:
“Bodypump 96 was originally choreographed in 2003 but never released. It was considered ‘too honest.’ The lunges make you remember things you’ve forgiven. Use only if your class is ready to heal.”
Maya closed her laptop. She had a 6 AM class tomorrow. She’d teach tracks 1–6 as written. But Track 7? She printed the page, folded it into her gym bag, and decided: sometimes, a PDF isn’t just instructions. Sometimes, it’s a warning.
And she would nod. Just nod.
BodyPump 96 represents a high-energy turning point in the Les Mills franchise, blending classic strength training with a modern, driving soundtrack. Released in late 2015, this specific workout challenged participants with high-repetition ranges and innovative timing shifts designed to keep muscles under tension for longer periods.
While the official choreography notes are restricted to certified Les Mills instructors via their portal, this overview breaks down the structure, tracklist, and technical focus of the release to help you master the movements. The Philosophy of BodyPump 96: Tempo and Tension
The "Rep Effect" is the backbone of BodyPump, and release 96 emphasizes this through varied tempos. Instead of standard 2/2 timing, this workout utilizes 1/1/2 and 4/4 counts to exhaust the muscles without needing heavy weights. The choreography is designed to spike the heart rate during the power tracks while maintaining a strict focus on "time under tension" during the isolated muscle tracks. Track-by-Track Breakdown
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.
Squats: Blow Your Mind – Tiesto & MOTiThis track is notorious for its bottom-half repetitions. The choreography uses three different stances: narrow, mid, and wide. The mid-track "pulses" are designed to create a massive lactic acid burn in the quadriceps and glutes.
Chest: Immortals – Fall Out BoyBodyPump 96 introduces a lot of A-frame presses and standard bench presses. The rhythm follows the anthemic beat of the music, with slow 4/4 descents followed by explosive upward movements to build power.
Back: Together – Armin van Buuren feat. Gavin DeGrawThis is the cardiovascular peak of the first half. Expect clean and presses combined with heavy deadrows. The objective is to keep the bar close to the body to protect the spine while maximizing the pull.
Triceps: The Night – 3LAU & Nom De Strip feat. EstelleUsing a mix of overhead extensions, dips, and tricep presses, this track targets all three heads of the muscle. The high-volume pulses at the end of the track are the "finisher" that provides the signature tricep pump.
Biceps: She Shock – Havoc & LawnBicep tracks in this era moved away from just standard curls. Release 96 incorporates mid-range holds and staggered 1/1/2 tempos to prevent the use of momentum, forcing the bicep to do 100% of the work.
Lunges: On My Way – Axwell /\ IngrossoThis is often considered the hardest track of the release. It utilizes both the barbell and bodyweight. The balance of static lunges and dynamic movement targets the glutes and improves unilateral stability.
Shoulders: Rock the Party – Jauz & EphwurdThe shoulder track is a marathon of overhead presses, side raises, and mac raises. The goal is total deltoid exhaustion. The choreography is fast-paced, mirroring the EDM style of the music.
Core: Cool for the Summer – Demi LovatoA focus on the posterior chain and the "six-pack" muscles. Expect leg extensions and weighted crunches to stabilize the midsection after the high-intensity lifting.
Cooldown: Waiting for Love – AviciiA standard flexibility sequence focusing on the hamstrings, glutes, and upper body to kickstart the recovery process. Technical Tips for Mastering the Choreography Looking at the PDF notes for this release
To get the most out of BodyPump 96, focus on these three pillars of form:
Elbow Position: In the tricep and bicep tracks, keep elbows pinned to the ribs to isolate the target muscles.
Heel Drive: During squats and lunges, always drive through the heels to engage the posterior chain and protect the knees.
Core Bracing: Imagine someone is about to punch you in the stomach; keep that tension throughout every track to provide a solid base for your lifts. How to Access Official Notes
If you are a certified instructor looking for the "BodyPump 96 choreography notes PDF," you should log in to the Les Mills Instructor Portal. For those who are not instructors, many gyms provide "Track Lists" or "Move Maps" that summarize the exercises. Avoid downloading files from unofficial third-party sites, as these often contain incorrect timing or incomplete movement patterns that could lead to injury.
BODYPUMP 96 is a strength-based group fitness release by Les Mills that focuses on high-repetition training to "the Rep Effect". Release Highlights
This release is characterized by its high intensity, featuring fast transitions and tracks designed to challenge both strength and cardiovascular endurance. Tracklist & Choreography Breakdown
The release follows the standard 10-track format, moving through major muscle groups.
BodyPump 96: Pulses, tension, challenges and more challenges
BodyPump 96 is a high-energy release that balances high-repetition endurance with athletic power. Released in late 2015, this installment of the Les Mills barbell program focuses on keeping the heart rate elevated through "The Rep Effect," utilizing short ranges of motion and "bottom-half" pulses to create a deep muscular burn.
While official choreography notes are copyrighted material provided exclusively to certified Les Mills instructors via the Les Mills portal, this overview provides a breakdown of the workout structure, key focuses, and the iconic tracklist that defines this release. Tracklist & Focus Areas
The workout follows the classic BodyPump structure, designed to target every major muscle group in approximately 55 minutes.
Warm-up: Five More Hours (Deorro x Chris Brown) – A smooth introduction to the basic movements: deadlifts, deadrows, upright rows, and clean and presses.
Squats: Blow Your Mind (Tiesto & Motiv8) – The focus here is on sustained tension. Expect a mix of slow tempos and mid-range pulses to fatigue the quads and glutes early.
Chest: Immortals (Fall Out Boy) – Featuring a combination of wide-grip barbell presses and chest flys or push-ups, focusing on horizontal power.
Back: The Night (Voltage) – This track utilizes the "Clean and Press" to drive the heart rate up, transitioning into heavy deadlifts to strengthen the posterior chain.
Triceps: She Came To Give It To You (Usher ft. Nicki Minaj) – A mix of overhead extensions, dips, and tricep presses. The high-tempo beat keeps the movements sharp and precise.
Biceps: Ghost (Ella Henderson) – Bicep curls with "staggered" counts and mid-range holds to maximize time under tension.
Lunges: Lean On (Major Lazer & DJ Snake) – A test of balance and endurance, often utilizing the barbell or a single weight plate for dynamic movements.
Shoulders: Que Sera (Justice Crew) – Using dumbbells or plates for side raises and a barbell for overhead presses to create that capped shoulder look.
Core: Cool For The Summer (Demi Lovato) – Focused on stability and rotational power, moving beyond standard crunches. From a choreography perspective
Cooldown: Flashlight (Jessie J) – Static stretching to improve flexibility and aid recovery. Training Innovation in Release 96
BodyPump 96 is notable for its use of "staccato" timing. Rather than just smooth transitions, instructors emphasize "stopping" the weight at specific points in the range of motion. This technique forces the stabilizer muscles to engage more intensely and prevents momentum from doing the work. Accessing Choreography Notes
If you are a certified instructor looking for the official PDF or digital notes:
Les Mills Release App: This is the primary tool for instructors to download choreography, masterclass videos, and music.
Instructor Portal: Log in to the Les Mills Instructor Portal to access your purchased releases.
Regional Distributors: If you are part of a gym chain, your Group Fitness Manager often has access to the physical or digital kits archived for your facility.
The BODYPUMP 96 choreography notes are professional instructor resources published by Les Mills that detail the specific movements, music tracks, and coaching layers for this 2016 release. Accessing Choreography Notes
As these materials are proprietary intellectual property, they are primarily distributed to certified instructors via the official Les Mills Instructor Portal. However, archival and study versions can often be found on academic and document-sharing platforms:
Scribd: Offers various Les Mills instructor guides, including similar releases like BODYPUMP 92 and BODYATTACK 96.
Studocu: Provides educational uploads of instructor notes, such as the BODYPUMP 95 Choreography Guide.
CliffsNotes: Occasionally hosts PDF versions of choreography booklets for study purposes, including BODYATTACK 96. Key Features of BODYPUMP 96
This specific release is noted for its focus on pulses, tension, and high-intensity transitions. Notable track highlights include:
Back Track: Features a combination of cleans, deadrows, and 16 plate presses to add a HIIT element to the strength workout.
Coaching Layers: Like other modern releases, it utilizes 3 Layers of Coaching—Setup, Follow-up, and Performance—to help instructors motivate participants effectively.
Tempo Variation: Includes diverse tempos such as 2/2, 1/3, and bottom-half pulses to maximize the "Rep Effect".
BodyPump 96: Pulses, tension, challenges and more challenges
If you share key details from the PDF (e.g., tracklist, timing changes, new moves, music used, masterclass reactions, or notable choreography challenges), I’ll turn them into a polished feature.
In the meantime, here’s a template feature based on what a typical BodyPump release looks like:
Hold each stretch for a minimum of 20 seconds: quad stretch, hamstring (lying or standing), chest doorway stretch, spinal twist.
From a choreography perspective, Bodypump 96 was a masterclass in musical interpretation. The moves didn't just happen to the music; they were the music.
For instructors seeking the official PDF notes: remember that Les Mills restricts the distribution of official choreography PDFs to their instructor portals (Les Mills Connect). However, the "notes" are truly in the movement. If you are looking to re-teach this release, focus on the layering:
Music: "Rise" by The Glitch Mob, Mako, The Word Alive Duration: 4:45 Setup: 1 heavy plate + 1 medium plate (or 2 large plates total). Decline bench (or head down). Timing:
Coaching Cues:
