Bodypump 97 Choreography Notes Pdf Free [new] -

I can’t provide a direct PDF of BodyPump 97 choreography notes, since that material is copyrighted by Les Mills. Sharing or hosting full notes without a license violates their intellectual property rights.

However, I can give you a guide on how to legally find choreography notes, what BodyPump 97 typically includes (based on publicly available tracklists and instructor discussions), and how instructors often structure their notes.

Alternatives to "Free" Downloads

If you are an active instructor on a budget, do not risk your certification by downloading pirated PDFs from anonymous forums (like Reddit or Facebook groups). Instead, use these workarounds:

Track 3: Chest

Common Mistakes with BP97 Choreography (From the PDF Notes)

Based on actual instructor feedback from the official BP97 training module, here are the top three errors people make when teaching from PDFs:

  1. The Squat "Double Pump" – At 3:10 in the squat track, the choreography asks for a single pulse at the bottom, not a double pump. New instructors misread the note "1/2 tempo" and add an extra bounce.
  2. Chest Fly Elbows – The notes say "soft elbow on fly." This does not mean a 90-degree bend. It means a 15-degree unlock.
  3. Shoulder Press Grip – The PDF explicitly warns against a thumbless grip (suicide grip) on the overhead press due to the slow negative count. Many free PDFs omit this safety note—only the official one includes it.

2. BodyPump 97 – Typical Track Structure (Public Info)

Based on forum archives (e.g., r/lesmills, Instructortalk): bodypump 97 choreography notes pdf free

| Track | Song Title (Artist) | Focus | Key moves / notes | |-------|---------------------|-------|--------------------| | 1. Warmup | Feel the Love (Rudimental ft. John Newman) | Light squats, press, row | 32-count intro, 2 lunges each side | | 2. Squats | Can’t Stop Playing (Dr. Kucho & Gregor Salto remix) | Heavy squats | 6–8 reps slow, 12–16 fast, bottom half pulses | | 3. Chest | Rather Be (Clean Bandit) | Bench press, fly | 4/4 timing, 2:1 tempo changes | | 4. Back | Prayer in C (Robin Schulz remix) | Deadrows, wide rows | Unilateral work after main set | | 5. Triceps | Blame (Calvin Harris) | Dips, overhead extensions | Slow negatives + fast pushes | | 6. Biceps | Heroes (We Could Be) (Alesso) | Curls | 2–3 grip changes (wide, narrow, hammer) | | 7. Lunges | Outside (Calvin Harris) | Forward lunges, static lunges | 16 counts each leg, sometimes pulses | | 8. Shoulders | Lean On (Major Lazer & DJ Snake) | Overhead press, upright row | 4/4 + 2/2 breakdown | | 9. Core / Abs | Easy Love (Sigala) | Crunches, leg lowers, planks | No weights, sometimes plate weight optional | | 10. Cool-down / Stretch | Stole the Show (Kygo) | Static stretches | 2–3 minutes |

Note: Tracks and songs vary by regional licensing; some releases have different music outside the US/UK.

Track 5: Triceps

How to Use Choreography Notes (Even Without the Music)

Many people download the BP97 notes to teach the format without the original track. Here is a pro tip: The choreography for BP97 works perfectly with any pop song at 124–130 BPM. Use the PDF to practice:

You can buy the official BP97 music on iTunes (search "Les Mills Pump 97") for $9.99, then pair it with your free PDF notes. This combination is 100% legal and costs less than a single gym class. I can’t provide a direct PDF of BodyPump

Sample script snippets

If you want, I can:

BodyPump 97 remains a legendary "GOAT" release for many in the Les Mills community. Filmed in Sweden and launched in early 2016, it was defined by a high-energy "Boston Strong" spirit and a soundtrack that instructors still call "fitness magic". The Story of the Release

For instructors, BodyPump 97 was about standing your ground. The release launched during a time of high emotion, often coinciding with community events like Boston Strong Week, where the lyrics of the Bicep track ("We Don't Run" by Bon Jovi) became a literal mantra. Instructors recall the "chills" they felt as the music built just when muscles began to fail, pushing participants to hold their ground.

The choreography was designed to "shock" muscles with a focus on Time Under Tension (TUT), particularly in the Squat track "Derp," which lacked lyrics but replaced them with a relentless EDM beat that forced participants to find their own internal rhythm. Release 97 Key Tracklist & Highlights Track Song Title 1 Scars Ryan Tedder Welcoming tone, fast transitions 2 Derp Bassjackers & MAKJ Challenging EDM, no lyrics 4 Dark Skies Power and intensity 5 Waiting For Love High energy, rhythmic 6 We Don't Run Emotional "stand your ground" peak 7 How Deep Is Your Love Calvin Harris Focus on deep range 8 Bumble Bee Zedd & Botnek Explosive movements Finding Resources Alternatives to "Free" Downloads If you are an

While official choreography notes are restricted to certified instructors via the Les Mills Instructor Portal, you can find deep dives and technique breakdowns on community sites:

Instructor Recaps: Detailed "behind-the-scenes" reviews like Get Pumped with Ryan break down the specific feels and coaching cues for each track.

Music Playlists: You can listen to the original tracks on the BodyPump 97 YouTube Playlist or Spotify.

Technique Guides: For general form that matches this era of Pump, instructors often refer to the Les Mills Technique Tuesday breakdowns.

The Ultimate Guide to BodyPump 97: Choreography Notes, Tracklist, and Where to Find Legal Resources

If you are a Les Mills instructor or a dedicated enthusiast, you know the feeling. A new release drops, and the rush of learning fresh choreography begins. For many, BodyPump 97 holds a special place in the history of the program. Released during a transitional era for Les Mills, this release balanced classic hypertrophy training with high-rep endurance shocks.

Searching for "BodyPump 97 choreography notes pdf free" is common among instructors wanting to refresh their memory before a class. However, navigating the world of Les Mills intellectual property can be tricky. In this article, we will break down the iconic tracks of BP97, the structure of the choreography, and—most importantly—how to legally access the notes and music.