BodyPump 97, which originally debuted in early 2016, remains a fan-favorite release among weight-lifting and endurance fitness enthusiasts. Known for its high-repetition structure called "The Rep Effect," this specific release features a legendary tracklist including artists like Avicii, Bon Jovi, and Calvin Harris.
| 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 |
Weighted dynamic or static lunges, often incorporating explosive pulses or propulsion steps. 8. Shoulders Track: Sparks After Dark – Nicky Romero & Vicetone Focus: Anterior, lateral, and posterior deltoids.
BodyPump 97 features an eclectic mix of electronic dance music, rock, and pop hits to keep your heart rate up and motivation high. Here is the complete breakdown of the 10 standard tracks: Scars – Alesso feat. Ryan Tedder bodypump 97 choreography notes pdf free
This release uses 4/4 and 2/2 tempos frequently; keep your movements smooth rather than jerky. Bicep Burn:
Example note format for Track 2 (Squats):
Bodyweight only, or holding medium-to-heavy plates. Track 8: Shoulders Focus: Deltoids, trapezius, and upper back. BodyPump 97, which originally debuted in early 2016,
The pulses in Track 6 are meant to be small and controlled—don't let the weight drop below your belly button. If you'd like, I can: Explain the proper technique for any of these specific tracks. Help you find a YouTube playlist of the songs used in this release. weight selection tips for a 60-minute session. Let me know how you'd like to dive deeper into this workout!
However, if you are looking for a guide to the workout structure or tracklist for this specific release, the following breakdown covers the essential components. 🏋️ BODYPUMP 97 Tracklist & Focus
A: To get the official release kit, you must become a certified Les Mills BodyPump instructor. Certification is accessible to fitness professionals and passionate enthusiasts. Once certified, you gain access to the quarterly releases as part of your licensing fees. This is the only legal way to obtain the official notes. Warmup | Feel the Love (Rudimental ft
It emphasizes "shocking" the muscles through stance changes (Squats) and tempo variations (Chest/Back).
Distributing or downloading these notes from unofficial sources is a violation of Les Mills' terms of service and intellectual property rights. This policy is in place to protect the value of the instructor training program and the unique experience for paying members.
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