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
BodyPump 96 is widely remembered by the Les Mills community for its high-energy playlist and intense focus on "pulses and tension". Released in late 2015, this installment emphasizes muscle fatigue through limited recovery and fast transitions, particularly in the upper body tracks. BodyPump 96: Master the Rep Effect
The core of BodyPump 96 is the Rep Effect, a formula of low weights and high repetitions (up to 800 per class) designed to build lean muscle without bulk. This specific release is noted for its "fast and furious" nature, demanding quick equipment changes and high mental focus. Tracklist and Technical Focus Song Title Primary Focus & Coaching Tips 1. Warmup Five More Hours Focus on range of motion and setting up correct posture. 2. Squats Blow Your Mind
Classic "old school" feel with heavy focus on mid and wide stances. 3. Chest Immortals
Includes bench press and bench push-ups; watch for fast transitions. 4. Back The Thrill High-volume clean and presses to spike the heart rate. 5. Triceps Hallelujah
Known for being extremely tough with extensions, dips, and push-ups. 6. Biceps Wobble Continuous tension with standard and mid-range pulses. 7. Lunges Peanut Butter Jelly
A "poppy" track that uses pulses to fatigue the glutes and quads. 8. Shoulders Addicted To A Memory
Challenging combinations: side raises into rotators and military presses. 9. Core Want To Want Me
Focuses on crunch reaches with a plate—no hover work in this release. 10. Cooldown Adore
Full-body static stretching to aid recovery and flexibility. 💡 Key Instructor Insights bodypump 96 choreography notes pdf
Transitions are Key: Tracks like Triceps and Chest have almost no recovery time. Instructors should pre-cue the next move while participants are still finishing the current one.
Shoulder Burn: The shoulder track is considered the "peak" of this release. Remind participants to keep a slight bend in the elbows during side raises to protect the joint.
Weight Selection: Because of the high volume of pulses, advise members to go "a tad lighter" on the shoulder and tricep tracks to maintain full range of motion. 📋 Recommended Equipment To get the most out of BodyPump 96, you will need:
Barbell and Plates: For major lifting tracks like Squats and Back.
Bench/Step: Essential for the Chest (presses) and Tricep (dips) tracks.
Hand Weight/Plate: Used for the Core and Shoulder rotator work.
If you're looking for more details on this release, I can help you break down the specific timing for a particular track or suggest weight selection strategies for beginners versus advanced lifters. Which track would you like to focus on first?
BodyPump 96: Pulses, tension, challenges and more challenges
BodyPump 96 is widely reviewed by instructors as one of the more physically challenging releases of its era, featuring over 1,100 repetitions and a heavy emphasis on pulses and time-under-tension . Instructors often highlight the shoulder track
("Addicted to a Memory") as a standout for its sheer volume of repetitions and relentless burn Track-by-Track Review Highlights
The release is noted for its high-energy EDM and pop soundtrack that meshes well with the intensive choreography Track 1 (Warmup): power presses
and clean & presses. Reviewers noted a long setup at the beginning, allowing for technical focus before transitions quicken Track 2 (Squats): A high-intensity track featuring a 4x pulse + 4x single
pattern. It is described as "horrific" for the legs but very motivating due to the Tiësto track Track 3 (Chest): Known for a "painful" and challenging choreo block
. Some instructors found the music by Fall Out Boy a bit overplayed but effective for the burn Track 4 (Back): A firm favorite for many, this track uses a combination of bar and plate presses for a cardio burst Track 5 (Triceps): Features exceptionally fast transitions
between extensions, dips, and push-ups, requiring instructors to pre-cue early Track 6 (Biceps):
A "Wobble" track that many found catchy and easy to load heavy Track 7 (Lunges):
Noted for being exceptionally hard on the lower body, often cited alongside squats as the "brutal" portion of the class Track 8 (Shoulders): Frequently cited as one of the best shoulder tracks
in years, though the volume makes it difficult to finish without a rest . It features rear delt flies and overhead presses Track 9 (Core): Track 9: Cool Down / Stretch Music: "Stay"
A full track of crunches (3.5 minutes) that some found a bit repetitive Choreography Notes Summary Key Movement Note Quick transitions from lunges to deadlifts Heavy use of pulses to create fatigue Solid choreography despite mixed song reviews Extremely fast move from dips to push-ups High rep count; includes rear delt fly isolation
Because of the high repetition count (1,100+ reps), it is recommended to go lighter on weights
for the first few sessions until you master the pulse-heavy timing technique tips for a particular track in this release? BodyPump 96 Playlist - - Di Hickman
Comprehensive Guide to BodyPump 96: Tracklist, Technique, and Training Focus
BodyPump 96, released by Les Mills in early 2016, is renowned for its high-energy soundtrack and intense focus on muscle tension through pulses and rapid transitions. For instructors and enthusiasts looking for the BodyPump 96 choreography notes, understanding the specific track structure and "Rep Effect" coaching points is essential to mastering this release. BodyPump 96 Tracklist and Focus
Each track in this release is designed to target a specific muscle group using high-repetition training to build lean muscle. Song Title Five More Hours Deorro x Chris Brown Blow Your Mind Tiësto & MOTi Along Pointless (orig. Fall Out Boy) The Thrill Hallelujah Panic! At The Disco Peanut Butter Jelly Addicted To A Memory Zedd feat. Bahari Want To Want Me Jason Derulo Cashmere Cat feat. Ariana Grande Key Choreography Highlights
Instructors often look for notes on this release due to several standout (and challenging) tracks:
The "Killer" Bicep Track: Release 96 gained a reputation for having one of the toughest bicep tracks to date, featuring the song "Wobble" and a high volume of repetitions that push muscles to failure.
Shoulder Burn: Track 8 is a "beast" of a shoulder workout. It starts with rear deltoid flies before transitioning into side-raises, side rotators, and a demanding combination of military and push presses.
Core Precision: Unlike some releases that feature hovers, Track 9 focuses on crunch reaches with a plate, emphasizing the "squeeze" of ribs into hips for maximum abdominal engagement. Understanding Choreography Notes (PDF Format)
Official choreography notes are typically distributed to certified instructors via the Les Mills Instructor Portal. These documents include:
Timing and Reps: Detailed counts for every movement (e.g., 2/2, 1/3, or 4/4 tempos). Layered Coaching:
Layer 1 (Setup): Position and execution cues (e.g., "Hands wide on the bar," "Brace abs").
Layer 2 (Follow-up): Cues to improve technique and intensity (e.g., "Squeeze through the chest").
Layer 3 (Motivation): Quotes and strategies to drive participants through the final sets.
Track Focus: A summary of what each specific track aims to achieve, such as "building strength for control and stability". Tips for Learning the Release
If you are an instructor-in-training, professional sites like A Lady Goes West suggest a structured approach:
Study the Masterclass: Watch the video multiple times—first for flow, then for technique, and finally to participate fully. Quad stretch (standing, 30s each leg)
Say it Out Loud: Practice saying the cues while listening to the music without the video to ensure your timing matches the beats.
Write Your Script: Use the official notes as a foundation, but write down your own personalized cues to make the delivery more authentic to your teaching style.
Are you preparing for a launch or looking for technique tips for a specific track? How to learn Les Mills choreography - A Lady Goes West
18 Mar 2014 — A beginner's road-map to learning a release * Watch the video while sitting on your couch and truly study how the presenters move. A Lady Goes West BODYPUMP 103 Choreography Guide and Instructor Resources
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:
Music: "Stay" by Zedd & Alessia Cara (Acoustic) Duration: 4:00 Stretches:
Every quarter, Les Mills instructors and devoted pumpers brace for the latest release. BodyPump 96 is no exception – and the newly surfaced choreography notes suggest this one lives up to the hype.
Before your next class, confirm you have:
Just when participants thought their legs were safe, the Lunge track arrived. This track was innovative because it introduced the "Hover Lunge."
If you are preparing for a BP96 release launch, these choreography notes are your script. Here is how to use the PDF effectively:
If you talk to instructors or long-time participants about Bodypump 96, the conversation almost always starts and ends with Track 2 (Squats).
Most Bodypump releases use the Squat track to establish a rhythm and warm up the legs. Bodypump 96, however, introduced a piece of choreography that became instantly infamous: The Catch.
This track is legendary among Bodypump enthusiasts. It was fast, rhythmic, and relentless.
Because these are copyrighted, professional documents, they are not legally available to the general public. Certified BODYPUMP instructors can download them from the Les Mills Instructor Portal (formerly Zone or Les Mills University). Unauthorized sharing of PDFs violates Les Mills’ intellectual property policy.
If you are an instructor:
If you are a participant or enthusiast:
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