Bodypump 97 Choreography Notes Pdf -

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While the official choreography notes for any release, including BodyPump 97, are exclusively available to certified Les Mills instructors through their official resources, you can find a wealth of public information and past-release materials:

Music tempo: 130 bpm Barbell curls and isolation curls with plates form the biceps work. The first half uses a “21s” method: 7 bottom-half curls, 7 top-half curls, 7 full curls. The second half adds a static hold at 90 degrees while performing 8 plate curls in each hand. Cueing focuses on “wrists neutral” and “no momentum from the hips.” A 20-second loaded stretch at the end (elbows back, bar lowering slowly) is a signature of this release.

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Includes a mix of classic crunches, single-leg extensions for lower abdominal activation, and a sustained hovering plank sequence to build true core endurance. Track 10: Cooldown ( Brother )

High-repetition rotator cuff work to improve joint stability and overall upper-body strength. Track 9: Core Cool for the Summer – Demi Lovato

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Music tempo: 135 bpm Performed standing with a plate (or light barbell), the triceps track features overhead extensions and kickbacks. Release 97 introduces an alternating tempo: two slow extensions (4 counts down, 2 up) followed by eight fast pulses (1 count each). The choreography notes highlight a “transition on the beat” – moving from extensions to kickbacks without rest. Coaches should watch for flaring elbows and locked knees.

The workout emphasizes glute activation and vertical drive, specifically in the Squat, Back, and Lunge tracks, to improve athletic performance in activities like jumping.

Before we dive into the PDF-style notes, let’s look at the signature of BP97. Unlike releases that rely on complex step patterns, BP97 focuses on and time-under-tension . The second half adds a static hold at

The Ultimate Guide to BodyPump 97: Tracklist, Choreography Breakdown, and Training Tips

Characterized by simple choreography with many and slow, controlled tempos. 4 Back Dark Skies

Uses (mid, wide, wider) and features large blocks of single reps and "bottom-halves". 3 Chest Generation Day

According to the choreography notes, a major objective for this release is through "musicality and feel" rather than just aggressive coaching.