Bodypump 96 — Choreography Notes Pdf //free\\

BODYPUMP 96 Choreography Notes: A Comprehensive Guide

BODYPUMP, the original barbell-based group fitness program from Les Mills, releases new “releases” (numbered quarterly) approximately every three months. BODYPUMP 96 was released in late 2020 (Northern Hemisphere Q4). The Choreography Notes are the official instructional PDF documents provided to certified instructors to learn and teach the release correctly.

Track 4 – Triceps (“Work”)

  • Bar weight: Light (1.25-2.5kg total).
  • Sequence (lying on bench):
    • Close-grip press – 16 reps
    • Skull crushers (elbows fixed) – 16 reps
    • Dips (on floor or bench) – 30 seconds non-stop.
  • Pulse segment: Final 45 seconds – 2/2 pulsing skull crushers.

Teaching Tips for BodyPump 96

If you are preparing for a BP96 release launch, these choreography notes are your script. Here is how to use the PDF effectively: bodypump 96 choreography notes pdf

Back (Track 4): Wide Grip Dominance

Rows are almost exclusively wide grip, with one surprising addition: a single-arm row section (four sets per side) mid-track – the first time since BP 89. This fixes strength imbalances but requires quick transitions. Bar weight: Light (1

6. Biceps: "Take Me to Church"

Hozier’s haunting vocals slowed the room down, but the intensity ramped up. This was a slow-tempo strength track. Close-grip press – 16 reps Skull crushers (elbows

  • The Technique: The choreography focused on the "Bottom Half" lift. By only moving the bar halfway up and halfway down, the bicep remained under constant tension (Time Under Tension training).
  • The Finisher: Wide-grip bicep curls to target the inner head of the bicep, finishing with a painful isometric hold.

Core (Track 9): Plank & Crunch Hybrid

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).

BodyPump 96 choreography notes PDF — Quick Guide for Instructors and Enthusiasts

BodyPump 96 is a released Les Mills release that many instructors and participants search for choreography notes or a PDF to prepare classes. Below is a concise, actionable blog-style post covering what BodyPump 96 includes, where choreography notes fit in, legal and practical considerations, and tips for teaching the release effectively.

Teaching tips and safe alternatives to a choreography PDF

  • Create concise personal cue sheets: write short prompts (e.g., “Squats — 3 x 45s, add narrow stance on last rep; cue: ‘drive through heels’”) rather than transcribing full choreography.
  • Use timing and counts rather than step-by-step choreography to adapt moves while staying true to the release’s intent.
  • Focus on transitions and safety cues: remind participants about spine alignment, bracing for squats/lunges, and shoulder positioning.
  • Prepare suggested loads: have a general loading chart (by experience level) for each track instead of exact plate counts.
  • Record your own brief video notes or voice memos (for personal reference) describing the sequence and cues—do not distribute copyrighted choreography.