BODYPUMP 97 is a high-energy workout that features a mix of tracks to keep you and your participants moving. The release includes a variety of tracks to work the upper body, lower body, and core.
Barbell bicep curls, mid-range pulses, and single-arm plate curls.
A heavy emphasis on clean and presses. This is the "cardio" peak of the strength tracks, designed to spike the heart rate.
The 10-track release is structured to fatigue every major muscle group through "The Rep Effect". BODYPUMP 97 - 2/2016 - playlist by onetr1.be | Spotify bodypump 97 choreography notes pdf
Prepare the joints, muscles, and nervous system for the loaded work ahead.
Deep, controlled breathing and holding stretches without bouncing.
: Total body flexibility, lengthening, and heart rate recovery. BODYPUMP 97 is a high-energy workout that features
Keep the weight light. Focus on teaching the foundational form for the rest of the class. Track 2: Squats Song: Blame – Calvin Harris feat. John Newman Focus: Target the quadriceps, glutes, and hamstrings.
Les Mills BodyPump Release 97 represents a pivotal moment in the evolution of the iconic barbell-based group fitness program. Known for its high-repetition, low-weight resistance training set to motivating music, BodyPump 97 continues the tradition of blending functional movement patterns with athletic conditioning. This essay synthesizes the choreography notes for Release 97, detailing each track’s structure, key movements, timing, and coaching cues. These notes serve as a guide for instructors seeking to deliver a safe, effective, and energizing class.
Specific exercises, weight selection guidance (e.g., "heavy" for squats, "light" for biceps), and rep counts . A heavy emphasis on clean and presses
The "choreography notes" for BodyPump 97 reveal several technical shifts that challenged even veteran lifters:
Music tempo: 120 bpm Lying on the bench, the chest track combines barbell presses and flyes. The first block consists of 32 presses (four sets of 8) with a 2-second descent and 1-second ascent. The second block alternates 8 flyes with 8 presses for 64 counts. Release 97’s unique addition is a 16-count hold at the bottom of the final flye before pulsing 8 times. Coaches cue “elbows at 90 degrees” and “ribs down” to protect the shoulder joints.
: Remind participants to consciously press their lower back into the mat to ensure the deep core stabilizers are firing rather than the hip flexors. Track 10: Cooldown ( Kamikaze )
: Match your energy to the music. Track 2 ( Blade ) requires an intense, authoritative presence, whereas Track 10 ( Kamikaze ) requires a calm, grounding tone.