Performed on the bench, this track switches between standard barbell chest presses and wide-grip push-ups on the floor or bench.
“Wobble” was described as “fast!” for a bicep song. The rapid pace and triple mid-range pulse create intense forearm engagement. Participants are strongly advised to select lighter weights than usual , as the speed of the track can quickly lead to fatigue and potential strain. This track emphasizes muscular endurance over heavy lifting.
Explain why the movement matters. Help participants maximize their results by adjusting their range or weight (e.g., "Drop deeper into the squat to recruit more glute fibers"). bodypump 96 choreography notes pdf
: Remind participants to drive their knees outward over their toes, keeping the chest lifted and the core braced to support the lower spine under heavy loads. Track 3: Chest ( Immortals )
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. Performed on the bench, this track switches between
and a focus on time-under-tension through pulses and complex combinations. The choreography notes highlight a "Rep Effect" designed to improve muscular endurance and maximize calorie burn. BodyPump 96 Full Tracklist & Choreography Highlights
Keep the shoulders pinned down away from the ears during overhead extensions to isolate the arm mechanics. Track 6: Biceps Song: Shut Up And Dance – Walk The Moon Focus: Biceps brachii and brachioradialis. Choreography Highlights: Participants are strongly advised to select lighter weights
This is a sample document and not an official Les Mills International (LMI) publication. Bodypump is a trademark of LMI, and instructors must obtain the necessary certification and training to teach the program.
To successfully deliver BodyPump 96, an instructor must master the three layers of coaching specified in the Les Mills instructor manual:
BodyPump 96 stands out as a memorable release that successfully combined great music with effective choreography. While opinions varied on specific tracks—particularly triceps and biceps—the overall package provided a challenging, energizing workout that pushed participants to new limits.
