Body Pump Coreo

BODYPUMP™

78RE

LEA

SE

PRESENTERS FROM: Sweden / Switzerland / USa / new zealand

GlObal TRENdSFEATURES LESMILLS.COM

Fighting Globesity

Our choreography notes are printed with vegetable-based inks on chlorine-free bleached paper containing 55% recycled fiber

© Les Mills International Ltd 2011

BODYPUMP™ – ChALLEngE YOURSELF wITh ThE ORIgInAL BARBELL wORkOUT

ThAT STREngThEnS AnD TOnESYOUR EnTIRE BODY.

ESSEnCE

ThE

BLAh BE LOUD AnD hEARD – tell us what you think of this release. Visit lesmills.com/BLAH

The Les Mills Global family is made up of 13,500 fitness clubs, 70,000 instructors and millions of participants from 80 countries around the globe. Separated by geography, religion, race, color and creed wE ARE UnITED In OUR LOvE FOR MOvEMEnT, MUSIC AnD ThE PURSUIT OF hEALThY LIvIng, BOTh FOR OURSELvES AnD OUR PLAnET. AT LES MILLS wE BELIEvE In ThE DIgnITY OF EACh InDIvIDUAL wIThIn OUR COMMUnITY AnD STRIvE TO RESPECT ThE RIghTS AnD FREEDOMS OF ALL. In our choice of role models, music and movements we understand that each society sets differing standards for dress, popular culture and dance.

wE ACknOwLEDgE ThAT whAT IS COnSIDERED APPROPRIATE In SOME COnTExTS CAn BE EnTIRELY InAPPROPRIATE In OThERS.

As an organization that leads the group fitness experiences of more people on the planet than any other company, we walk a delicate line between delivering cutting-edge, innovative products and ensuring that accepted norms are upheld and respected.

We actively screen the music we use and take care to avoid language and references that may cause offense. We will not allow any songs to be used that discriminate against minorities of any description, and we are committed to strengthening understanding between people of different cultures.

wE EMBRACE OPEn COMMUnICATIOn wITh OUR wIDER gLOBAL FAMILY SO ThAT DIFFEREnCES OF OPInIOn CAn BE ExPRESSED, AnD COMPROMISES REAChED.

ABOvE ALL, wE ARE PASSIOnATE ABOUT DELIvERIng LIFE-ChAngIng FITnESS ExPERIEnCES, EvERY TIME, EvERYwhERE.

DECLARATIOn OF InTEnTOUR

The Fine Print Les Mills' instructor resources (CDs, DVDs and choreography notes) are unique, valuable resources provided to you as a Les Mills' certified instructor to enable you to learn each new release and teach it in Les Mills' licensed clubs only. Do not share these resources. Copying, burning, uploading files onto the internet or selling Les Mills' instructor resources to other people is illegal, rips off Les Mills, its distributors and other instructors. If you are engaging in any of these illegal activities, there may be serious consequences for you personally including legal action, the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is much appreciated.

COnTEnTS


gLOBAL TREnDSThE FASTEST wAY In ThE UnIvERSE TO LEARn ChOREOgRAPhYTRACk TYPE SOng TITLE ARTIST DURATIOn

1 wARMUP

Saturdayp 2010 Warner Music Sweden AB under exclusive license from Extensive Music. Produced Under license from Warner Music Sweden AB. p 2010 Warner Music Sweden AB/Extensive Music AB under exclusive license to Ultra Records, Inc. License Courtesy of Ultra Records, Inc. Written by: Hansen, Larson, Morillo, Troelsen, Quashie

Basshunter 3:00

Saturdayp 2010 Warner Music Sweden AB under exclusive license from Extensive Music. Produced Under license from Warner Music Sweden AB. p 2010 Warner Music Sweden AB/Extensive Music AB under exclusive license to Ultra Records, Inc. License Courtesy of Ultra Records, Inc. Written by: Hansen, Larson, Morillo, Troelsen, Quashie

Basshunter 1:47

2 SQUATS Beautiful Monster (Damn-R Remix)p 2010 LNG Music. Written by: Ericksen, Hermansen, Smith, Wilhelm

Mick Lion 5:37

3 ChEST Sweet Child O’ Minep 2011 Les Mills Music Licensing Ltd. Written by: McKagan, Stradlin, Slash, Adler, Rose

Swade 5:36

4 BACkTonight Is The Night 2K10 (Extended Mix)p 2010 Klubbhouse Records Germany. Written by: Saraf, Thornton, Brenner, Romeo

Raindropz ! vs Le Click

5:33

5 TRICEPS

Yeah 3xp 2010 JIVE Records, a unit of Sony Music Entertainment. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Brown, Justin, McCall, Streeter

Chris Brown 3:53

Yeah 3xp 2010 JIVE Records, a unit of Sony Music Entertainment. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Brown, Justin, McCall, Streeter

Chris Brown 0:45

6 BICEPS

Raise Your Glassp 2010 La Face Records, a unit of Sony Music Entertainment. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Max Martin for Maratone, P!nk, Shellback

P!nk 3:22

Raise Your Glassp 2010 La Face Records, a unit of Sony Music Entertainment. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Max Martin for Maratone, P!nk, Shellback

P!nk 1:11

7 LUngESFirework (Klub Smasherz Remix)p 2010 Oceanlight Productions. Written by: Dean, Eriksen, Hermansen, Wilhelm

Galaxy Surfers 5:52

8 ShOULDERSWelcome To Africa (Short Cut)p 2004 Central Station Records. Written by: Zenker, Engels, Connor

Paffendorf 5:29

9 ABDOMInALS

Please Don’t Gop 2010 J Records, a unit of Sony Music Entertainment. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Posner, Levin

Mike Posner 3:22

Please Don’t Gop 2010 J Records, a unit of Sony Music Entertainment. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Posner, Levin

Mike Posner 1:08

10 COOLDOwn Just A Dreamp 2011 Les Mills Music Licensing Ltd. Written by: Haynes, Love, Scheffer

Fire & Ice 4:02

ALTERnATIvE

6 BICEPSEscape Mep 2009 Musical Freedom/(PIAS) International, Licensed courtesy of Liberator Music Pty Ltd. Written by: Verwest, Waakop Reijers-Fraaij, Sheffield, Chiotellis

Tiesto feat. CC Sheffield

4:37

kEY

Choreography – Glen OstergaardBODYPUMP™ Head Trainer – Susan Renata Creative Consultant – Phillip Mills Group Fitness Director – Dr Jackie Mills Creative Director – Diana Mills Program Planner – Taimane Elise

Program Coach – Ruthie ‘T’ Teina-Duncan Program Knowledge – Matt Thraxton & Sarah OstergaardTechnical Consultant – Bryce Hastings Technical Advisor – Corey Baird

CREDITS

1/1 2 counts down, 2 counts up

1/1/1/1 2 counts F or B, 2 counts down, 2 counts up, 2 counts F or B

1/1/2 2 counts down, 2 counts hold, 4 counts up



2/2/2/2 4 counts F or B, 4 counts down, 4 counts up, 4 counts F or B



Increase weight selection

Normal weight selection

Decrease weight selection

Alt alternate

B up build up

Br bridge (non-chorus)

C chorus

C br chorus bridge

cts musical counts

F or B forward or back

Instr instrumental

Intro introduction

L left

LHS left-hand side

O/H over head

Outro last few bars of music

PC pre-chorus

QC quiet chorus

QV quiet verse

R right

RHS right-hand side

Ref refrain (recurring phrase or number of song lines)

Rep reprise (part of the chorus repeated)

Rep Xx perform the sequence or exercise x times

ROM range of motionSeq sequence (repetition of

exercise or position)Tempo normal pace of the music

V verse

Setup Phase

Follow-up Phase

Motivational Phase

SFM

Sequence of Coaching

(SC)

© All rights reserved. No part of these notes may be used, stored or reproduced in any form or by any means without prior written permission from Les Mills International Limited.

Requests and enquiries concerning reproduction and rights should be addressed to Les Mills International Limited, 22 Centre Street, Freemans Bay, Auckland, New Zealand,

PO Box 91137, Victoria Street West, Auckland 1142. Telephone +64 (9) 366-9900.

BODYPUMP™ Presenters

BODYPUMP™ 78

Susan Renata (New Zealand) is Head Trainer for BODYPUMP™ and an International Master Trainer for BODYSTEP™, based in Auckland.

Emma Barry (New Zealand) is the Les Mills International People and Culture Director, Creative Director for Media and an International Master Trainer.

Dan Cohen (New Zealand) is an International Master Trainer for BODYPUMP™, a co-Program Director of both BODYCOMBAT™ and CX30™ and a passionate mixed martial artist based in Auckland.

Petter Erhnvall (Sweden) teaches BODYCOMBAT™, BODYPUMP™ and RPM™ in Stockholm, and has previously presented on BODYPUMP™ 62 and BODYPUMP™ 66.

Jacqueline Klossner (Switzerland) is a primary school teacher and a former world figure skating champion, and is also a Trainer Manager and Master Trainer for BODYPUMP™, BODYATTACK™and RPM™ in Zurich. This is her first appearance on a Les Mills program release.

Les Mills (New Zealand) is the son of Phillip and Jackie Mills and grandson of THE Les Mills. He is currently attending college in Los Angeles, California. This is his first appearance as presenter on a Les Mills release.

Will Pritchard (New Zealand) is a BODYPUMP™, BODYCOMBAT™ and instructor from Auckland, and last shadowed on BODYCOMBAT™ 30.

Mid Thomas (New Zealand) is a Les Mills New Zealand Trainer for BODYPUMP™, BODYATTACK™, BODYJAM™, BODYVIVE™ and RPM™, based in Auckland. She is shadowing on BODYPUMP™ 78.

From L-R: Dan Cohen, Susan Renata, Will Pritchard, Petter Erhnvall, Jacqueline Klossner, Glen Ostergaard, Emma Barry, Les Mills and Mid Thomas.

This workout is all about building lean muscle through pressure and pushing you to fatigue in each and every track. Saturday sets a positive tone in the Warmup as you move through the ranges of motion that prepare you for the rest of the class.

Squats create a Beautiful Monster in three stages, using Singles to drive the heart rate up and then twisting the knife with some strong Bottom Halves.

You’ll instantly recognize the guitar intro and by the end of Track 3, your chest will be screaming at you, so focus on great technique through the pain.

Four Clean & Presses in a row throw down the “cardio kicker” challenge to the back, while very quick transitions give the Triceps no respite in Track 5. Likewise, the return of the

Bicep Rows means you don’t get a chance to relax... there’ll be no raising of the glass afterwards!

Track 7 will set off the fireworks in your legs with an overpowering sequence of Squats – Lunges – Squats – Lunges – Squats – Lunges – (gulp!) more Lunges. You’ll be a little shaky on your feet, but next stop is Africa for a three-pronged attack on your shoulders – Deltoid Raises, Side Raises and Overhead Presses.

But Please Don’t Go just yet... what about your abs? We’ve got some Side Oblique Crunches and Crunches with a Pulse and Hover, forward and back.

By the time you stretch and leave, the past hour will seem like Just A Dream... except your body will be telling you otherwise.


gLOBAL TREnDSIT IS ESTIMATED ThAT wE hAvE FOUR MILLIOn PEOPLE PER wEEk DOIng OUR CLASSES ALL OvER ThE wORLD

– An AMAzIng EFFORT.

But there’s one more key factor that we know can make or break the group fitness experience – ThE InSTRUCTOR.Researchers have manipulated different aspects of instruction in a group fitness setting. They found that if the instructor encouraged people and created a socially enriched environment, this was the main ingredient in determining whether people will come back for more.

So – although we know that we can control the setting to get people into groups and provide great music – it still comes down to the fact that the instructor can create that energy to maximize the experience of the people in the room.

Needless to say, we here at LMI will do our very best to keep creating opportunities by providing great music and choreography – so that you can connect with the people in front of you and deliver life-changing fitness experiences every time you teach.

We believe that we can fill exercise classes all over the world if we get this right – and start edging toward that magical figure of 20 million by 2020.

What that will give us is a voice. People around the world will start to notice that something amazing is going on – and they will want to join in. Only then will we start making inroads into changing the attitudes toward exercise and fitness on a global scale.

ThE wORLD nEEDS ThIS!BUT – LET’S PUT ThAT In PERSPECTIvE… The USA alone has an estimated 72.5 million people who are obese, with some states having greater than 30% obesity levels.*

60% of adults don’t do enough exercise to generate health-related changes, with 30% of the population being totally inactive.

So – in reality, we are just scratching the surface.

we here at Les Mills International (LMI) are committed to doing our very best to change this.

wE hAvE A gOAL TO gET 20 MILLIOn PEOPLE DOIng OUR CLASSES BY 2020

So what makes us think that group fitness can transform people from their sedentary behavior into exercise junkies?

Well – studies show that people will often do better when they ExERCISE In gROUPS.When we compare different types of exercise settings we see that when people train in groups they exercise harder, for longer, and they’re likely to come more often.

There is something about the cohesive nature of a group setting that makes people more comfortable training within this environment. And if they are more comfortable they will turn up more often and train harder.

We also see some really amazing effects when we ADD MUSIC TO ThE MIx.It appears that when you play uplifting music people will naturally want to exercise harder. Some studies suggest that music alters our level of perceived exertion during exercise – that is, we train harder without realizing it – while others claim we just don’t mind exercising harder when we listen to music while we train.

So – we stick people in groups and play some music and we find people want to train hard and come back and do it again and again.

*Vital Signs: State-Specific Obesity Prevalence Among Adults – United States, 2009Centers for Disease Control and Prevention


LEARn ChOREOgRAPhYTOFASTEST wAY In ThE UnIvERSE


COACHING

INTENSITY FACTOR >>>>>>>>>>>>This track builds in intensity and has a punishing 4th set just before the recovery. Your muscles are screaming with fatigue and intensity and results come from holding technique and making it to the recovery. A short set at the end finishes the muscles off.

Track Focus I will motivate people to stay in the work especially in the 4th set.

3Sweet Child O’ Mine > 5:36 mins

CHEST3

TRACK INTRODUCTION WEIGHT SELECTION:

Take 1/2 (newer people) or 1/3 off the bar (regular BODYPUMP™ participants).

MUSIC EXERCISE REPS SC

0:04 Intro 2x8 SET UP CHEST PRESS S

SET 1 0:12 Instr (Guitar) 6x8 4/4 CHEST PRESS 3x

0:33 (Upbeat) 4x8 1/1 Easy ROM halfway 8x

SET 2 0:47 V1 She’s got a 4x8 2/2 4x

1:01 Now and then 4x8 3/1 4x

1:15 C Oh oh sweet 4x8 1/1 8x

1:30 Instr (Guitar) 4x8 4/4 2x

SET 3 1:44 V2 She’s got eyes 4x8 2/2 4x F

1:58 Her hair 4x8 3/1 4x



SET 4 2:55 C Oh oh sweet 8x8 1/1/2 8x

3:24 Instr (Guitar) 8½x8 1/1 17x M

3:54 (Heavy guitar) 8x8 4x Bottom Half 4x

RECOVERY 4:22 Ref Where do we 4x8 Sit up, shake arms and release the chest

SET 5 4:37 Where do we 4x8 4/4 2x F

4:51 Where do we 8x8 1/1 16x M

5:19 Outro Mine 2x8 4/4 1x

Recovery: Shake the arms, roll the shoulders and Chest Stretch.

CSET

S

1 & 2

TECHNIQUE + COACHING CUES CHEST PRESSSetup• Hands slightly wider than shoulders • Feet flat on the floor • Shoulders away from ears • Abs in and braced • Target zone – center of the chest • Elbows no lower than the bench • Elbows slightly bent at the top Follow-up• Open your chest on the way down and squeeze between your shoulder blades • On the way down, take the elbows down and wide • On the way up, squeeze your elbows in • Make sure you keep the elbows slightly bent at the top of the move

FITNESS MAGICA Rock ’n’ Roll classic. Everybody knows this song, so don’t over-talk it and let people connect to the song. Bring out some of the lyrics: “Sweet child of mine”, “Where do we go now?” In the very last repetition stay with the Super Slow as long as you can; move your bar slowly to finish with the guitar. What a grueling finale!

CONNECTIONLes used a basketball theme to connect people to the workout – four quarters and then hit the overtime at the end. When you sit up in the recovery – that’s your connection moment in this track. Look at people and give lots of praise because the hardest part of the track is over. Motivate people to seal the deal with the last set of Singles.

? KNOW IT? SHOW IT! What do you coach in Set 3?

Coach correct SET Position on the bench and set up very clear target zones. See your Initial Cues for this.

SET 3 A. Coach people to get more out of the move (better muscle

recruitment) by using Follow-up Cues. B. Coach building pressure in the muscles, especially in the Bottom

Halves. Here you can also start to check with people and ask them where they are feeling it. Use your Follow-up Cues to help them feel the intensity of the workout by coaching the timing of the exercise.

This is the challenging set so focus on motivating people to hold on until the break. How? Use positive, encouraging language

It’s the final challenge so keep people in the work and motivate with some intensity and urgency, eg “OK, last set – this is the challenge: 16 Singles. Will you finish with me? Stay in the work, don’t quit; you can make it to the end, come on!”

ItinSET

5

g

TSET

4

BARBELL

AnD IT gOES LIkE ThIS:Instructors, are you taking the time to really understand each track, how it works and how to teach it so that it’s fresh and effective for your class?

Yes, it takes a bit of work – but it’s worth it!

We and our wonderful DVD presenters have broken down the learning process for you.

Start at 1 and work your way through the information following the numbers – sometimes we will put them in a slightly different order if FITnESS MAgIC is more important than COAChIng. It will be obvious by the way we give it to you.

The first 3 will ALwAYS be your starting point!‘Follow the yellow brick road’ to learning and you will:

1 Understand that it’s not just another Biceps Track!

2 Stay in the essence of BODYPUMP™ but keep it fresh

3 Give your class the information they need to get the most out of each track

4 Become a world-class coach

You’ve got to have a game plan when you want to be a master in any sport!

Glen & Susan

1 TRACk FOCUSThis tells you the most important thing you should focus on teaching in this track. It is UNIQUE for every track.

2 Look at the InTEnSITY FACTORThis gives you a road map of the choreography and highlights what exactly gives it the BURN we love so much.

3 TRACk InTRODUCTIOnThis will stop you from saying too much and remind you of the important information, eg weight selection! If you say only what we suggest, your transitions will stay under 45 seconds!

4 COAChIngUnderstand the best way to coach the track to give your members the most effective workout. Our expert DVD presenters, who obsess about getting the coaching perfect, will help you with this. Setup Cues, when to motivate, how to set a specific intention for each set, Compulsory Cues and what to look out for in the room.

5 ChOREOgRAPhYThings to look out for – how many sets, the sequencing, exercises and repetitions.

6 FITnESS MAgICThe most important thing is that you feel the music and bring it alive for your members. There’s not much to do in BODYPUMP™ so, whatever you do, do it well! Use your 5 Voices, lyrics, music feel, standing strong and holding, big Shoulder Rolls and, every now and then, break out! Do the unexpected.

7 TEChnIQUE and COAChIng CUESHere we aim to provide new instructors with a quick reference for Setup, Follow-up and Compulsory Cues. Experienced instructors… even we can all do with some revision now and then, can’t we?

The BEST wAY TO LEARn BODYPUMP™ ChOREOgRAPhY

12

4

7

6

3

5

The choreography notes have been designed to make the learning obvious (you can find all the information easily) and, most importantly, logical. Faster learning and better understanding!


Saturday > 4:47 mins

11CLASS FOCUS + TRACk InTRODUCTIOn nORMAL wARMUP wEIghT – LIghT wEIghT

When you introduce this class take some time to tell people about the specific focus for this release. See Coaching section. Coach people into SET Position using Setup and Compulsory Cues.

MUSIC ExERCISE REPS0:05 Intro Intro 1x8 SET Position

0:08 _ Yeah 2x8 Shoulder Roll

BACK 0:16 V1 Quarter 4x8 2/2 DEADLIFT 4x

0:30 Baby 4x8 3/1 4x

0:44 C Satur-Satur 8x8 1/1 DEADROW 8x

1:14 Br ½x8 HOLD. Hands move slightly wider and step R leg B to Split Stance

SHOULDERS 1:16 V2 Dancing 4x8 2/2 UPRIGHT ROW 4x

1:30 Baby baby 4x8 3/1 UPRIGHT ROW Transition to O/H PRESS on last 4 cts

4x

1:44 C Satur-Satur 4x8 1/1 OVERHEAD PRESS 8x

1:59 _ I like to 3x8 1/3 OVERHEAD PRESS 3x

2:10 _ I like to 1x8 Transition: To SquatO/H Pressup (2 cts)Hands wider (2 cts)Bar on to meaty part of upper back (2 cts) Step to SQUAT STANCE (2 cts)

LEGS 2:14 Ref We’re gonna 4x8 4/4 SQUAT – Step R leg B on last 2 cts 2x

2:28 C Satur-Satur 4x8 1/1 LUNGE – L Switch legs on last 2 cts 8x

2:43 _ I like to 4x8 1/1 LUNGE – R Step back foot in on last 2 cts 8x

2:57 Br Quiet 1x8 Transition: SET Position

BACK 3:01 V3 Dancing 4x8 2/2 DEADLIFT 4x

3:15 Baby baby 4x8 3/1 4x

3:30 C Satur-Satur 4x8 1/1 DEADROW 4x

3:44 _ I like to 4x8 TRIPLE DEADROW 2x

3:59 Ref We’re gonna 2x8 Transition: Hands to Underhand Grip

BICEPS 4:06 Come on 2x8 4/4 BICEP CURL 1x

4:14 C Satur-Satur 4x8 8x Bottom Half 1x

4:28 _ I like to 4x8 1/3 4x

4:43 ½x8 SET Position – Hold

wARMUP

COAChIngWhen you teach this Warmup, focus on two things:

1. Set people up in perfect SET Position (Setup and Compulsory Cues).2. For each move, coach: Name of the EXERCISE, TEMPO and TARGET zONES. Remember to

use only 1 to 2 Initial Cues per exercise to help people execute perfect technique, eg:

• Deadlift 2/2 – bar to kneecaps, tip from the hips• Single Deadrow – bar to belly button• Upright Row 2/2 – elbows lead the way, bar stops just under the chest• Single Shoulder Press – belly in and braced, bar moves from the chin• Super Slow Squat – butt sits down and back, knees bend forward• Single Lunge – drive through front heel, back knee drops down to lead the movement• Bicep Curl 1/3 – bar to front of shoulders, down to thighs

COnnECTIOnThis is an important time to welcome everyone to your class, set your class focus and get people excited about the workout. Be open in your body language, set an expectation of working hard together and then connect with individuals as the track progresses.

FITnESS MAgICConnect to some of the lyrics – “I like to move it, move it” – use an upbeat voice and lift your energy in the chorus to create lift and excitement in the room. Be strong and controlled in your transitions to bring out the contrast in the music eg: transition to Squats and into Deadlifts after Lunges. See the DVD for ideas.

SPECIFIC COAChIng FOCUS FOR BODYPUMP™ 78There are two specific coaching focuses in this release:

1. Coach people to feel pressure in the working muscles, especially in Super Slow movements and Bottom

Halves. We know this is where the working muscles are loaded and getting us results.

2. Coach people to fatigue in every track. People should feel they’ve really nailed the routines at the end of

each track. It’s our job to take them there, and their job to go there.

We know coaching these two things will help people get results – to build lean muscle, strengthen, shape and tone their bodies faster.

Recovery: Shake the arms and legs, light Torso Twists..

BARBELL


11 wARMUP > continued

? knOw IT? ShOw IT! What are the two coaching focuses for this release?

TEChnIQUE + COAChIng CUES SET Position• Heels under hips • Toes turned out slightly • Knees soft • Hands thumb-distance from thighs • Gently draw the belly in and brace the abs • Lift the chest • Lift the shoulders up, roll them back and draw the blades down towards the spine • Pinch between shoulder blades

Split Stance• Feet hip-width apart • Both knees soft • Body weight even in both legs


InTEnSITY FACTOR >>>>>>>>>>>>>The intensity in this track comes from the sequencing of tempos which give us an interval training effect: Singles, Bottom Halves, Super Slow, Singles, Bottom Halves! Driving Singles lift the heart rate followed by Bottom Halves which build pressure in the muscles and get results.

Track Focus I want my class to feel the pressure in the Bottom Halves and the heart rate lift in the Singles.

2Beautiful Monster > 5:37 mins

SQUATS 2TRACk InTRODUCTIOn wEIghT SELECTIOn: or

Tell your class that their weight selection should be 2-3 times Warmup weight, plus a little more if they want to challenge the legs.

MUSIC ExERCISE REPS SC

0:05 Intro (Drums) 2x8 SQUAT – MID STANCE S

SET 1 0:11 Instr (Cymbals) 2x8 4/4 SQUAT 1x

0:18 (Beat) 8x8 2/2 8x

0:44 V1 All my life 4x8 4/4 2x

0:58 A knife 8x8 3/1 8x

SET 2 1:24 C A monster 4x8 1/1 8x F

1:38 I need her 4x8 4x Bottom Half 2x

1:51 Rep I don’t 4x8 4/4 2x

2:04 Instr (Synth) 4x8 1/1 8x

2:18 4x8 4x Bottom Half 2x

SET 3 2:31 V2 _ In her 2½x8 HOLD. Transition to Wide Stance

2:39 Heart 2x8 4/4 1x

2:46 Mind 4x8 2/2 4x

2:59 C A monster 4x8 1/1 8x M


3:26 Rep I don’t 4x8 4/4 2x



SET 4 4:06 V3 _ In her 2½x8 RECOVERY – Shake legs and stay in Wide Stance

4:14 Heart 2x8 4/4 1x F

4:21 Mind 4x8 2/2 4x

4:34 C A monster 4x8 1/1 8x M



5:08 (Heavy synth) 4x8 1/1 8x


FITnESS MAgICThe song is powerful and uplifting so have energy in your voice using the 5 Voices in this track to create contrast. BIG in the Singles, INTENSE in the Bottom Halves, CONVERSATIONAL in the 2/2s and 3/1s, SILENCE in the Super Slows and BUILD like crazy on the very last Super Slow and the class will ‘go off’ when you hit the Singles. Just like how Petter did!

Lyrics you can use: “I don’t mind” (… if you work hard), “I like it” (… people working hard in the room).

COnnECTIOnConnect with people during each block of work. Make sure the participants are moving how you want them to in the first two blocks. Then in the third block, start to use names and make eye contact to help people get more out of the exercise, giving technical cues and cues about where they should be feeling it. In the last block connect to the class as a whole and get people across the finish line. Use positive motivation and inclusive language.

Recovery: Torso Twists, shake the legs, Quadricep and Hamstring Stretches.

COAChIng

SETS

1 & 2 Coach Initial Cues (see Technique + Coaching Cues) and focus on people working to the correct

target zones. This setup phase is important as we want to engage all of the working muscles correctly and strengthen

and stabilize the body throughout the movement. Sitting the butt down and back and bending the knees

loads the quads and glutes. Aligning the knees with the toes engages the glutes and stabilizes the lower

back and hips. Bracing the abs supports the lower back.

A. Get more out of the movement by coaching better muscle recruitment eg: Squeezing the glutes as

you rise or driving through the heels as you rise works the glutes more.

Can you feel your quads working? Asking questions helps people to focus on their working muscles.

B. Coach the heart rate lift in the Singles and the pressure feel in the Bottom Halves.

SET3

Motivate people and keep the intensity on by coaching people to stay in the work (target zones) and get

to fatigue while holding great technique.SET4

BARBELL BARBELL


SQUATS > continued2 2TEChnIQUE + COAChIng CUES SQUATSetup• Bar on meaty part of upper back • Feet slightly wider than hips with toes turned out • Chest up, squeeze between the shoulder blades • Sit down and back with the butt, as knees move forward • Knees in line with toes • Push through the heels as you rise to activate glutes • Belly in and abs braced – especially at the bottom of the move (compulsory in Bottom Halves) Follow-up• Butt stops just above knee level • Finish with hips under shoulders • Avoid tilting the pelvis at the top • Squeeze the butt on the way up

Top Range

Bottom Range

? knOw IT? ShOw IT! What is the best thing to coach in the last block of work?


COAChIng

InTEnSITY FACTOR >>>>>>>>>>>>This track builds in intensity and has a punishing 4th set just before the recovery. Your muscles are screaming with fatigue and intensity and results come from holding technique and making it to the recovery. A short set at the end finishes the muscles off.

Track Focus I will motivate people to stay in the work especially in the 4th set.

3Sweet Child O’ Mine > 5:36 mins

ChEST3

TRACk InTRODUCTIOn wEIghT SELECTIOn: or

Take 1/2 (newer people) or 1/3 off the bar (regular BODYPUMP™ participants).


0:04 Intro 2x8 SET UP CHEST PRESS S

SET 1 0:12 Instr (Guitar) 6x8 4/4 CHEST PRESS 3x

0:33 (Upbeat) 4x8 1/1 Easy ROM halfway 8x

SET 2 0:47 V1 She’s got a 4x8 2/2 4x

1:01 Now and then 4x8 3/1 4x



SET 3 1:44 V2 She’s got eyes 4x8 2/2 4x F

1:58 Her hair 4x8 3/1 4x



SET 4 2:55 C Oh oh sweet 8x8 1/1/2 8x

3:24 Instr (Guitar) 8½x8 1/1 17x M

3:54 (Heavy guitar) 8x8 4x Bottom Half 4x

RECOVERY 4:22 Ref Where do we 4x8 Sit up, shake arms and release the chest

SET 5 4:37 Where do we 4x8 4/4 2x F

4:51 Where do we 8x8 1/1 16x M

5:19 Outro Mine 2x8 4/4 1x

Recovery: Shake the arms, roll the shoulders and Chest Stretch.

SETS

1 & 2

TEChnIQUE + COAChIng CUES ChEST PRESSSetup• Hands slightly wider than shoulders • Feet flat on the floor • Shoulders away from ears • Abs in and braced • Target zone – center of the chest • Elbows no lower than the bench • Elbows slightly bent at the top Follow-up• Open your chest on the way down and squeeze between your shoulder blades • On the way down, take the elbows down and wide • On the way up, squeeze your elbows in • Make sure you keep the elbows slightly bent at the top of the move

FITnESS MAgICA Rock ’n’ Roll classic. Everybody knows this song, so don’t over-talk it and let people connect to the song. Bring out some of the lyrics: “Sweet child of mine”, “Where do we go now?” In the very last repetition stay with the Super Slow as long as you can; move your bar slowly to finish with the guitar. What a grueling finale!

COnnECTIOnLes used a basketball theme to connect people to the workout – four quarters and then hit the overtime at the end. When you sit up in the recovery – that’s your connection moment in this track. Look at people and give lots of praise because the hardest part of the track is over. Motivate people to seal the deal with the last set of Singles.

? knOw IT? ShOw IT! What do you coach in Set 3?

Coach correct SET Position on the bench and set up very clear target zones. See your Initial Cues for this.

SET 3 A. Coach people to get more out of the move (better muscle

recruitment) by using Follow-up Cues. B. Coach building pressure in the muscles, especially in the Bottom

Halves. Here you can also start to check with people and ask them where they are feeling it. Use your Follow-up Cues to help them feel the intensity of the workout by coaching the timing of the exercise.

This is the challenging set so focus on motivating people to hold on until the break. How? Use positive, encouraging language. Use 1 or 2 Compulsory Cues to keep people from losing technique.

It’s the final challenge so keep people in the work and motivate with some intensity and urgency, eg “OK, last set – this is the challenge: 16 Singles. Will you finish with me? Stay in the work, don’t quit; you can make it to the end, come on!”

SET 5

SET 4

BARBELL BARBELL


4 4

InTEnSITY FACTOR >>>>>>>>>>The intensity in this track comes from the 4x Clean & Presses in a row followed by Single Deadrows followed by 4x Clean & Presses in a row again! Yes, again. This creates a massive heart rate spike and the Deadlifts feel like recovery in this track. The Deadrows at the start of the track ensure our strength improves in that area. A very athletic track.

TRACk InTRODUCTIOn wEIghT SELECTIOn: BARBELL

Advise people of the weight selection and highlight that there are 4x Clean & Presses in a row.


0:05 Intro 2x8 SET Position – Underhand Grip S

0:11 2x8 Shoulder Roll 1x

SET 1 0:18 Instr (Beat) 4x8 1/1 DEADROW – Half Range 4x

0:31 (Bass) 4x8 1/1 DEADROW – Full Range 4x F

0:45 V1 Now that 8x8 TRIPLE DEADROW 4x M

RECOVERY 1:11 Br 5x8 Bar down. Torso twists

SET 2 1:28 V2 Tonight is 4x8 3/1 DEADLIFT – Overhand Grip 4x S

1:41 Tonight is 4x8 2/2 4x

1:55 _ Oh Oh Oh 4x8 3/1 4x F

2:08 Instr (Synth) 4x8 4x CLEAN & PRESS IN A ROW 1x S

2:21 (Heavy synth) 4x8 1/1 DEADROW 4x F

2:35 (Up synth) 4x8 4x CLEAN & PRESS IN A ROW 1x M

RECOVERY 2:49 V3 Tonight is 4x8 Bar down. Torso twists

SET 3 3:01 Tonight is 4x8 2/2 DEADLIFT 4x F

3:15 _ Oh Oh Oh 4x8 3/1 4x

3:28 Instr (Synth) 4x8 4x CLEAN & PRESS IN A ROW 1x M

3:41 (Heavy synth) 4x8 1/1 DEADROW 4x

3:55 (Up synth) 4x8 4x CLEAN & PRESS IN A ROW 1x

RECOVERY 4:08 V4 Tonight is 4x8 Bar down. Torso twists F

SET 4 4:21 Tonight is 20x8 REPEAT SET 3 M

Track Focus I will coach the 4x Clean & Presses in a row and sell the heart rate drive as a benefit.

Tonight Is The Night 2K10 > 5:33 mins

BACk

Recovery: Torso Twist, Mid-upper Back Stretch (clasp hands in front, chin tucked in, roll spine back), Lower Back Stretch (elbows to thighs, chin in, lift spine up).

COAChIngWhen you introduce this track sell the interval training feel of the block: 4x Clean & Presses in a row, 4x Deadrows followed by 4x Clean & Presses in a row again.

Coach target zones and correct muscle activation of the Deadrows using Initial Cues. It’s important to also coach isolation so the muscle recruitment is maximized, eg: bend the knees, sit back into the butt, brace the abs, keep the upper body still.

Coach target zones of the Deadlift and coach the 4x Clean & Presses in a row and how to use the right muscles for the exercise (Initial Cues) and focus people on bending the knees slightly to catch the exercise in between each repetition. This helps to stabilize the body during the exercise.

Now you can start to focus on coaching intensity, what people should be feeling, where they should be feeling it etc. Can you feel the glutes in the Deadlift? In particular, coach the interval training effect of the power phase. Can you feel your heart rate? Are you breathing faster? Are you using your legs?

This is all about finishing – so, motivate people to work hard until the very end and get some urgency about your cues. Last set, big effort, you can do it, come on, keep going, strong to the finish.

FITnESS MAgICIt’s an uplifting song but remain in the BODYPUMP™ essence and stay strong and grounded. Use some lyrics in the verses: “Tonight is the night”, “It’s never enough”, “Can’t get enough”. Use your voice to bring the song alive. CONVERSATIONAL and INTENSE voices suit this song. If you can still talk at the end, you are not working hard enough!

COnnECTIOnThe key to connection in this track is connecting the class to each part of the workout. When you set people up, look into the room and see how they are moving. Use Initial Cues to try and get everyone moving with great technique. In the 2nd and 3rd sets use people’s names to help them move better and use your Follow-up Cues. When you motivate, connect with individuals who are working hard and then with the class so that everyone feels like they have nailed the track. Give lots of praise at the end.

DEMOnSTRATE: Clean & Press

TEChnIQUE + COAChIng CUES DEADROwSetup• Pull your elbows to the rear • Shoulders roll backwards • Bar to the kneecaps • Squeeze between the shoulder blades • Bar into the belly button Follow-up• Roll the shoulders back and open the chest

SET 1

SET 2

SET 3

SET 4


BACk > continued4 4

? knOw IT? ShOw IT! Where does the intensity come from in this track?

DEADLIFTSetup• SET Position • Tip from the hip with a long spine • Knees soft • Tension between shoulder blades all the way through • Bar to the knee Follow-up• Lengthen the back of the neck and tuck the chin in • Eyes forward – 6 feet (2 meters) in front • Squeeze your hamstrings and glutes on the way up • Heels grounded into the floor

CLEAn & PRESS Setup • SET Position • Start with more knee bend and use the legs to drive up • Keep elbows above the bar during Upright Row phase • Drop under the bar, bending the knees; press to the top • Bend the legs again, come back to SET Position • Bar close to the body all the way through • Belly in and abs braced all the way Follow-up• Use the legs to drive the bar up • Lift your heels to initiate the move • Get under the bar as quickly as possible – be explosive!


InTEnSITY FACTOR >>>>>>>>>>The intensity in this track comes from the barbell work using both Tricep Extensions and Presses. Smooth movement keeps the muscles loaded during the exercises. This is followed by isolation work in the Tricep Kickbacks, in particular the eccentric loading of the 1/3 tempo.

Track Focus I willI coach the direction changes and smoothness of movement.

5Yeah 3x > 4:38 mins

TRICEPS 5

FITnESS MAgICThis song has a great lyric, “Yeah, Yeah, Yeah”. It’s so positive and upbeat – you can sing along, you can ask questions, you can connect to the positive feel. When the synthesizer kicks in at the start, let people know that it’s an awesome song. Let them show you how much they love it by making some noise!

COnnECTIOnYou can connect with people during the bench work by turning and looking out at your class. Do this during the chorus (Tricep Press) to connect people to the song. You can also see who might need some extra motivation to stay low and stay connected to the workout. When you do Tricep Kickbacks you can really make eye contact with people. It’s a happy song so smile and keep people engaged in the work right to the very last repetition. Recovery: Shake arms and Tricep Stretches.

TRACk InTRODUCTIOn wEIghT SELECTIOn:

Tell your class that they will need the barbell (with Warmup weight) and a single plate for Tricep Kickbacks.


0:05 Intro 2x8 SET UP TRICEP PRESS S

SET 1 0:11 Instr (B up) 2x8 4/4 TRICEP PRESS 1x

0:19 (Synth) 4x8 4/4 TRICEP EXTENSION 2x

SET 2 0:33 V1 _ Move 4x8 2/2 TRICEP EXTENSION 4x

0:47 Girl 4x8 3/1 4x

1:01 PC You like 2x8 4/4 1x

1:08 Hold 2x8 4/4 TRICEP PRESS 1x

1:15 C Yeah yeah 4x8 1/1 8x M

1:29 _ Oh oh 4x8 4x Bottom Half 2x

SET 3 1:44 V2 _ Blessed 20x8 REPEAT SET 2

2:54 Rap _ All the 4x8 8x Bottom Half 1x M

SET 4 3:09 Instr (Synth) 2x8 Transition to Kneeling S

3:15 Ref Tonight 2x8 4/4 TRICEP KICKBACK – R 1x

3:22 QC Yeah yeah 4x8 1/3 4x F

3:37 Ref The night 4½x8 1/1 Hold last one up 9x M

SET 5 3:52 Instr (Synth) 12½x8 REPEAT SET 4 – other side

COAChIng

• Coach how to get more out of the exercise and focus on correct alignment and muscle recruitment.

Use Follow-up Cues. You can start to motivate here as well, as the intensity is building – especially in the set of 8x Bottom Half Presses. It’s tough, so keep people

locked into the bench (brace abs, shoulders away from ears) and keep the bar down low.

• Coach target zones and a strong SET Position on the bench to isolate the triceps. Use Initial Cues.

SETS

1 & 2

• Coach the isolation (set people up correctly) and the intensity (coach the rhythm and focus on the eccentric phase so people don’t swing).

SET 3

SETS

4 & 5

BARBELL 1 PLATE

MF

MF


TRICEPS > continued5 5

knOw IT? ShOw IT! What should you coach in the Tricep Kickbacks?

TEChnIQUE + COAChIng CUES TRICEP ExTEnSIOnSetup• Hands shoulder-width apart • Shoulders away from the ears • Belly in and brace the abs • Head supported on the bench • Feet flat on the floor • Bar to forehead Follow-up• Keep the elbows squeezing in together • Keep the wrists strong • Keep the elbows directly above the shoulders

TRICEP PRESSSetupSame as Tricep Extension.• Bar down towards the body • Aim for the lower ribcage Follow-up• Keep the elbows by the side of the body • Elbows no lower than the bench top to protect the shoulders • Avoid popping the shoulders forward • Shoulders away from the ears

TRICEP kICkBACk (knEELIng)Setup• Bench with two risers • One hand on the bench with arm 90 degrees to trunk • Knees under hips • Body weight more in the knees than the arm to avoid overloading and pre-fatiguing the triceps • Chest, shoulders and hips square to the floor • Lengthen the back of neck and tuck the chin in • Extend the arm up, lock your elbow into your side with the upper arm parallel to the floor Follow-up• Fully extend then return to start with forearm vertical • Do not swing the plate • Forearm lowers to vertical, no lower

?


InTEnSITY FACTOR >>>>>>>>>>>>The intensity in this track comes from 4 sets of work without a break! The intensity and pressure in the muscle builds during the track and you only have 2 short active recoveries (Bicep Rows) to back off the muscle fatigue. The Singles pump the muscle and the 1/3s get you to focus on eccentric loading.

Track Focus I will coach the isolation of the Bicep Curl and the recovery feel ofthe Bicep Row.

6Raise Your Glass > 4:33 mins

BICEPS 6

COAChIng Nail the target zones and make sure participants are isolating the biceps by using all of the Initial Cues.

Coach the Bicep Row as active recovery and when you hit the Bicep Curls it starts to get more intense so focus on motivating people. Keep them honest about the muscle recruitment and iron out any body swinging you see in the room. Make sure they execute full ROMs too. Lots of people cheat at this point and only come down three-quarters of the way. Go for full elbow extension at the bottom.

Last set! Put the challenge out there, motivate the house down and get everyone through the fatigue and to the finish line with you. Again, urgency is key here. Last set – are you with me? Stay with us, stand strong, almost there, finish strong.

Recovery: Shake arms. Bicep Stretch. Thumbs in and down, arms back.

? knOw IT? ShOw IT! What do you coach in the Set 1?

DEMOnSTRATE: The Combination

TEChnIQUE + COAChIng CUES BICEP CURLSetup• Shoulders up, back and blades down, in towards spine • Abs in and braced • Chest up • Both knees soft • Split Stance – weight even in both legs • Bar stops just in front of the shoulders and goes all the way down to the thighs Follow-up• Elbows by the side of the body • Keep the body still

BICEP ROwSetup• Tip from the hips • Bar to kneecaps • Pull the bar to the ribcage, just under chest • Elbows pull high to the back Follow-up• Pull the forearms into the biceps • Squeeze the biceps • Brace the abs • Tension between shoulder blades



0:05 Intro 1x81x8

SET Position, Hands in Underhand Grip Shoulder Roll

S

SET 1 0:12 V1 Right right 7x8 2/2 BICEP CURL 7x

0:39 Why so 1x8 Shoulder Roll 1x

0:42 C Your glass 4x8 1/1 BOTTOM HALF BICEP CURL 8x

0:58 Raise your 2x8 1/3 BICEP CURL 2x

SET 2 1:06 V2 Slam slam 7x8 2/2 7x F

1:33 Why so4 1x8 Shoulder Roll


1:52 Raise your 4x8 1/3 4x

RECOVERY 2:07 Br _ My glass 2x8 Slow Shoulder Roll 1x

SET 3 2:15 For cool _ 4x8 2/2 BICEP ROW 2x

2:30 So raise ½x8 SET Position


2:47 Raise your 4x8 1/1 BICEP CURL 8x

3:02 Raise your 4x8 1/3 4x

RECOVERY 3:18 Br 2x8 Slow Shoulder Roll

SET 4 3:25 For cool _ 16½x8 REPEAT SET 3 M

FITnESS MAgIC + COnnECTIOnCheck out the awesome lyrics. “We’re gonna lose our minds tonight”, “Raise your glass”, “Locked in right on our spot”, “Anything but loud”. The tune rocks, the song is attitude plus, so it’s a good time to smile, connect with individuals and then drive home the workout in the last set.

Check out Les’ shoulder shimmy at the start of the track. A cool way to add some flavor.

DEMOnSTRATE: Bicep Row

SETS

1 & 2

SET 3

SET 4

BARBELL


Track Focus I will coach the quick transitions and focus on constant loading of the muscles.

7LUngES 7InTEnSITY FACTOR >>>>>>>>>>>>>>>>>The intensity in this track comes from the combination of working Squats and Lunges and Squats and Lunges and Squats and Lunges… phew! Yes, it’s as bad as it sounds, in an awesome way. NO recoveries mean the legs are being constantly loaded for the full track. A great results track. Weight selection is crucial for getting the results.

Recovery: Shake legs, Quadricep Stretches.

TRACk InTRODUCTIOn wEIghT SELECTIOn: or (Tricep or Chest weight)Advise the class they need a barbell with Tricep (newer participants) to Chest weight (regulars) and that we are combining Squats and Lunges without RECOVERIES.


0:05 Intro 4x8 SQUAT SETUP – MID STANCE S

WARMUPSET

0:18 Instr (Beat) 4x8 2/2 SQUAT 4x

0:31 (Drums) 4x8 1/1/2 4x

SET 1 0:44 V1 _ Do you 4x8 2/2 4x F

0:57 _ Do you 4x8 1/1/2 4x

1:11 PC Ignite the 2x8 4/4 1x

SET 2 1:17 Just own 2x8 4/4 LUNGE L – R leg B 1x S

1:23 C A firework 4x8 1/1 8x

1:37 A firework 4x8 1/1/2 4x

1:51 Instr (Synth) 4x8 1/1 8x F

2:04 4x8 1/1 Bottom Half (Step back foot in, last 2 cts) 8x

SET 3 & 4 2:17 V2 _ You don’t 28x8 REPEAT SETS 1 & 2 Lunging on the other side

SET 5 3:50 V3 _ You don’t 4x8 2/2 SQUAT 4x

4:03 _ Maybe 4x8 1/1/2 4x

4:16 Ignite the 2x8 4/4 1x

RECOVERY 4:23 Just own 2x8 Shake the legs

SET 6 4:29 QC A firework 4x8 4/4 SQUAT 2x M

4:43 A firework 4x8 3/1 (Step leg B on last 2 cts) 4x

4:56 Boom boom 4x8 1/1 LUNGE L 8x

5:09 C A firework 4x8 1/1 Bottom Half (Switch legs on last 2 cts) 8x

5:22 Instr (Beat) 4x8 1/1 LUNGE R 8x

5:36 Outro 4x8 1/1 Bottom Half 8x

TEChnIQUE + COAChIng CUES STATIC LUngESetup• Feet hip-width and step back to 90/90 stride length • Hips and shoulders even and square to the front • Back knee moves towards the floor • Belly in, abs braced and chest up Follow-up• Knees out in line with toes and push through the front heel to activate the glutes • Go low to work the butt – front thigh and back shin

parallel to the floor at Bottom Range • Body weight even on both legs

? knOw IT? ShOw IT! How do you activate the glutes in a Lunge?

COAChIngWhen you coach this track make sure you tell people

that they will need a barbell and that there are quite

a few transitions from Squats to Lunges and back

again. Getting the foot position correct should be a

focus so people are balanced and able to execute

both exercises correctly.

Coach the ROM so people are working all

of the correct leg muscles. Initial Squat cues

apply as usual to ensure great technique and

a strong posture.

FITnESS MAgICA fantastic, uplifting song for leg training. The best part

of the song is when you are doing Super Slows and

transitioning from Squats to Lunges. The music drops

out and the song becomes quite trance-like. Drop your

voice, don’t say too much, tap into the sensual feel. This is

definitely not a bellowing, screaming track. INTENSE voice

is best to get the room going in the chorus and Singles

work. Susan’s favorite part of the music is the very last set

of Super Slow Squats and then the 3/1s. It’s the best time

to use your BUILD voice.

COnnECTIOnYou get to connect to the class through the whole track.

Check technique in your setup, make eye contact and

coach people to make improvements in technique during

your follow-up phase then connect to the whole room when

you drive it home in the motivation phase.

(Lunges) Coach foot position for stability,

coach ROM so people are working glutes,

coach core activation to stabilize the spine.

(Squats) Coach people to re-stabilize by

loading equally on the right and left foot.

Coach people to stay working full ROM to

keep up the intensity of the workout.

(Lunges) Coach for more out of the Lunge,

squeezing glutes as they rise, driving front

heel into the floor to fire the glutes, stronger

core activation to keep the body stable under

fatigue, coach full ROM especially in the

Bottom Halves. People start really fatiguing

here and want to stay high – the results are

down low. Real pressure in the legs here.

(Squats) Motivate through fatigue.

(Squats & Lunges) Tell people this is the last

challenge, the last set! Use Motivational Cues

that really help people make it through to the

end: Stay low, stay strong, stay in the work,

shape your legs etc.

SET 5

SET 6

SET 4

SET 3

SET 2

SET 1

90/90 SETUP FOR STRIDE LEngTh• Kneeling• Hips square with right angles at both knees• Tuck toes of back foot under and rise. This sets the stride length

BARBELLBARBELL

Firework > 5:52 mins


8TRACk InTRODUCTIOn wEIghT SELECTIOn: (Bicep + little more) and

Advise weight selection, get people organized quickly and set up in Pushup position.


0:06 Intro The beauty 8x8 4/4 PUSHUP – Transition on last 8 cts 3½x

SUPERSET 1 0:33 Instr (Synth) 4x8 4/4 KNEELING REAR DELTOID RAISE L Leg F 2x

S

0:47 (Up beat) 4x8 1/1 8x

1:00 (Chant) 4x8 1/1/2 On last 4 cts, stand up to Split Stance, L leg F 4x

F

1:14 Instr Africa _ 4x8 1/1 SIDE RAISE 8x S

1:27 4x8 1/1/2 4x F

RECOVERY 1:41 Br (Quiet) 2x8 Release shoulders and set up SET Stance

1:47 _ The world 2x8 4/4 SIDE RAISE 1x F

1:54 The roots _ 4x8 1/1 ALT MAC RAISE 4x S

2:08 Jeruzy 4x8 1/3 ALT MAC RAISE 2x F

2:21 Instr (Drums) 1½x8 Shoulder Roll. Fitness Magic Opportunity

1x S

RECOVERY 2:26 (Chant) 2x8 Transition to Kneeling Rear Deltoid Raise. Set up R leg F

2:33 2x8 4/4 Kneeling Rear Deltoid Raise 1x

SUPERSET 2 2:39 Instr (Synth) 33½x8 REPEAT SUPERSET 1 – R leg F

RECOVERY 4:33 (Chant) 2x8 Transition to O/H Press with barbell.Split Stance, L leg F

S

SET 3 4:40 Instr (B up) 2x8 4/4 OVERHEAD PRESS 1x

4:46 (Beat) 4x8 1/1 8x F

5:00 Africa _ 4x8 1/3 4x M

5:13 (Chant) 4x8 1/1 Hold last one up 8x

Track Focus I will coach the Superset.Welcome To Africa > 5:29 mins

ShOULDERS8

COAChIngFocus on coaching target zones for each exercise. We want people to isolate the working muscles here so use Initial and Follow-up Cues to make sure people stabilize in the movement and recruit the correct muscles, eg set people up correctly for the Rear Deltoid Raises: Body on 45-degree angle, chin over knee, chin tucked in and eyes 3 feet (1 meter) in front. Keep people grounded in the Side and Mac Raises: Knees soft, brace the abs, chest lifted.

Now focus on coaching people to feel the intensity and motivate them to keep working hard as they start to fatigue. Follow-up and Motivational Cues are really important here.

Overhead Presses – Coach the correct target zone, bar to chin; make sure people are working from a stable base: Bend the knees, brace the abs, move your bar not your body. In the last set of Singles drive everyone home and tell them there’s only 8 left!

FITnESS MAgICThis song has a huge tribal beat and some great lyrics to hook into: “Chanting of the tribes”, “Spirit of culture”. Use your 5 Voices to bring out the journey of the song. In the instrumentals, be CONVERSATIONAL, be SILENT in the transitions and then BUILD, then go INTENSE into the Single Mac Raises. Save your BIG voice until the last set of Overhead Presses.

COnnECTIOnThis is like a peak track in BODYPUMP™. Create some excitement as you do your Track Introduction and sell the feel of the last hard-working track. Look out and encourage people to do the 3½ Pushups on their toes. Use names and motivate the group as one and sell the ‘ONE TRIBE’ feel.

InTEnSITY FACTOR >>>>>>>>>>>>>>>>>The intensity in this track comes from the Supersets of exercises that target all three parts of the shoulders, front, back and sides. Slow Pushups at the start load the upper body and then the Supersets work the shoulders and the final set of Overhead Presses finishes them off.

Recovery: Shake arms, Deltoid Stretches (arm across front of body).

TEChnIQUE + COAChIng CUES knEELIng REAR DELTOID RAISESetup• Kneel with one foot forward • Body leans on a 45-degree angle • Keep the chin tucked in and the back of the neck long, eyes look about 3 feet (1 meter) in front • Lift the elbows vertically, squeezing between the shoulder blades Follow-up• Lead the movement with the elbows • Keep the chest lifted, try not to drop the shoulders forward • Shoulders away from ears

BARBELL 2 PLATES

SUPER

SET

1

SET

3

SUPER

SET

2

FS

MF


ShOULDERS > continued8 8

? knOw IT? ShOw IT! What should you coach in the first Superset?

TEChnIQUE + COAChIng CUES SIDE RAISE (STAnDIng)Setup• Elbows at 90 degrees • Lead the movement with the elbows Follow-up• Bend the knees • Abs in and braced • Elbows stay lower than shoulders Option: To increase intensity, widen the angle at the elbow

MAC RAISESetup • SET Position to start • Draw the belly button in towards the spine and brace the core • Left arm reaches forward (Front Raise); at the same time, right arm lifts to side (Side Raise) • Plates no higher than shoulders • From the waist down the body remains facing the front, small twist through the upper body • Keep the shoulders away from the ears

Follow-up• Knees bent to stay grounded • Belly button stays facing the front • Reach long, avoid swinging the movement

OvERhEAD PRESS (STAnDIng) – SPLIT STAnCESetup• Weight even in front and back foot, front knee soft, abs in and braced • Bar moves from chin and presses over head • Keep the elbows soft at the top and the bar in front of the body Follow-up• Belly in tight and the abs are braced • Keep the head and eyes forward • Shoulders away from ears as you Press • Try to keep your body upright and don’t lean back – keep the work in the shoulders


Track Focus I will coach the bench option.Please Don’t Go > 4:30 mins

9ABDOMInALS

InTEnSITY FACTOR >>>>>>>>>>>>>The intensity in this track comes from using the bench top for ab work. By raising the height of the legs we minimize the amount of pull we can get from the hip muscles to assist the movement. So the abs have to work harder to do the exercises. Crunches and Side Oblique Crunches nail the six-pack and the Obliques. Then Hovers at the end to really challenge the core.

9

TRACk InTRODUCTIOn Advise people that they can work with the bench top to increase intensity.OPTION: Hovers on the knees for a less intense option.


SET 1 0:05 V1 Run away 4x8 4/4 CRUNCH – feet on the bench top 2x S

0:21 I feel the sun 4x8 3/1 CRUNCH – use last 4 cts to transition knees over

4x F

0:37 C Don’t go 4x8 1/1 SIDE-LYING OBLIQUE CRUNCH 8x

0:53 Go go go go 4x8 2x TOP HALF PULSES – use last 4 cts to transition to center

4x F

SET 2 1:09 V2 Run away 4x8 4/4 CRUNCH – feet on bench top 2x

1:25 I feel the sun 4x8 3/1 CRUNCH – use last 4 cts to transition knees over

4x

1:41 C Don’t go 4x8 1/1 SIDE-LYING OBLIQUE CRUNCH (other side)

8x

1:57 Go go go go 4x8 2x TOP HALF PULSES – use last 4 cts to transition to center

4x

SET 3 2:13 V3 Running 8x8 4/4 CRUNCH – feet on bench top 4x

2:45 C Don’t go 8x8 2/2 ALT OBLIQUE CRUNCH 4x M

3:17 Br Run away 1x8 Up and hold

SET 4 3:22 V4 Running 4x8 BENCH HOVER SETUP

4x8 BENCH HOVER

3:54 C Don’t go 8x8 2/2 HOVER F&B 8x M

DEMOnSTRATE: Side-Lying Oblique Crunch

FITnESS MAgICThis song has a unique sound. The best thing to do is not talk too much and remember to lower your voice to match the sound and feel of the song. Some lyrics that work: “Tick tock, the clock is on”, “Please don’t go”, “Don’t run away”.

TEChnIQUE + COAChIng CUES CRUnChSetup• Heels on the bench top • Fingertips by the temples • Use the abs to lift the shoulders off the floor Follow-up• Slide ribs towards hips

SIDE-LYIng OBLIQUE CRUnChSetup• Lying with knees to side • Arm to side, palm facing upwards • Fingertips to temples • Shoulder blades down to the floor • Lift the shoulder towards the hips Follow-up• Use the lower arm to help lift into the Crunch • In the 1/3s and Singles the shoulder blade touches the floor between each repetition • In the Pulses, shoulder blades stay off the floor • Don’t use the neck or pull on the head • Head and neck in one line • Squeeze the obliques

COAChIngDuring the Crunches and Side-Lying Oblique Crunch coach technique (Initial Cues) so people can feel the exercise and isolate the correct muscles.

In the second block, start to get them to work a bit harder, lift a bit higher, squeeze more out of the muscles etc.

In the Hovers, get people as stable as you can. Especially coach the body position and have them take the option if or when they compromise their technique.

SET 1

SET 2

SET 3

S

F

S


ABDOMInALS > continued9 9

? knOw IT? ShOw IT! What should you coach in the first set of work?

BEnCh hOvERSetup• Elbows under shoulders, toes on bench top • Body in one flat line • Brace the abs Follow-up • Brace tighter, keep your butt down • Push forearms strongly into the floor OPTION: To your knees if you need to

COnnECTIOnConnect with people, especially during the Hover work. Be encouraging and positive and smile… even through the pain.


MUSIC ExERCISE

0:05 Intro 4x8 Stretch out

0:26 About her 2x8 L knee to chest. Ankle rotation

0:37 Travel back 2x8 R knee to chest. Ankle rotation

0:48 V1 I was at the 2x8 Lower Back/Gluteal Stretch – R (knees to L)

0:58 _ And now 2x8 Slide top leg off for a deeper stretch

1:09 My lover 2x8 Side-Lying Quadricep Stretch – RSupported on one elbow

1:19 C About her 2x8 Lying Gluteal Stretch – RLying on back

1:30 Travel back 2x8 Lying Hamstring Stretch – R

1:41 V2 Be riding 2x8 Lower Back/Gluteal Stretch – L (knees to R)

1:51 Give her all 2x8 Slide top leg off for a deeper stretch

2:02 _ I’m going 2x8 Side-Lying Quadricep Stretch – LSupported on other elbow

2:13 C About her 2x8 Lying Gluteal Stretch – LLying on back

2:23 Travel back 2x8 Lying Hamstring Stretch – L

2:34 Rep If you ever 4x8 Kneeling Single Arm Back Release – L&R

2:55 C About her 4x8 Kneeling Hip Flexor & Tricep Stretch – L leg FReach R arm O/H and into Tricep Stretch. Last 16 cts, lean to side

3:17 About her 4x8 Kneeling Hip Flexor & Tricep Stretch – R leg FReach L arm O/H and into Tricep Stretch. Last 16 cts, lean to side

3:38 Quiet 2x8 Shoulder Stretch – L&R

3:49 2x8 Chest Stretch

10Just A Dream > 4:02 mins

COOLDOwn 10Track Focus I will congratulate my class on a great workout.

COAChIngCelebrate a great workout! Coach people how to stretch and help them understand the importance of stretching after weight training – helping them to recover, to lengthen the muscles and to prevent muscle soreness and injury.

BICEPS 6ALTERnATIvE

Escape Me > 4:37 mins



0:05 Intro 1x8 SET Position – Hands in Underhand Grip S

0:10 1x8 Shoulder Roll

0:14 (Beat) 2x8 4/4 BICEP CURL 1x

SET 1 0:21 V1 Tonight 8x8 3/1 8x

0:50 Indecision 8x8 2/2 BICEP ROW 4x

1:19 C Escapee 4x8 1/1 BOTTOM HALF BICEP CURL 8x

1:33 Escape 4x8 1/1/2 4x

1:47 Instr Oh oh 4x8 1/1 BOTTOM HALF BICEP CURL 8x

SET 2 2:02 V2 The bar 4x8 3/1 4x F

2:16 Indecision 8x8 2/2 BICEP ROW 4x

2:45 C Escape 4x8 1/1 BOTTOM HALF BICEP CURL 8x

3:00 Escapeme 4x8 1/1/2 4x

3:14 Ref The future 4x8 1/1 BOTTOM HALF BICEP CURL 8x

RECOVERY 3:28 Quiet Ah ah ah 1x8 HOLD SET Position

3:30 Pretty 4x8 Bar down, shake the arms, release the biceps

SET 3 3:45 V3 Pierce my 4x8 3/1 BICEP CURL 4x M

3:59 C Escape 4x8 1/1 BOTTOM HALF BICEP CURL 8x

4:14 Escape 4x8 1/1 BICEP CURL 8x

DEMOnSTRATE: Bicep RowBARBELL

Recovery: Shake arms. Bicep Stretch. Thumbs in and down, arms back.

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