Choreography Notes Pdf: Bodypump 97

  • PDF Note: "Knees track second toe. Drive through the heels on the 4/2 count."

    • Notes: Each track lists suggested working set rep ranges, tempo (in counts), key cues, and common modifications. Timings are approximate per a 55-minute class.

    1 — Warmup (3:00–4:00)

  • Cues: "Chest up", "knees behind toes", "soft core", "breathe."

    • 2 — Squats (5:00)

  • Technique cues: "Drive through heels", "knees track to second toe", "tuck pelvis slightly", "keep chest proud".
  • Modifications: Use step or bench to limit range; replace with goblet squats for shoulder issues.

    • 3 — Chest (5:00)

  • Cues: "Squeeze chest at top", "shoulder blades tight on bench", "drive with feet".
  • Modifications: Perform push-ups (knees/full), floor press for limited shoulder mobility.

    • 4 — Back (5:00)

  • Tempo: 3:1:1 (slow return).
  • Cues: "Lead with elbows", "avoid round back", "pull to lower ribs".
  • Modifications: Single-arm dumbbell rows, machine row.

    • 5 — Triceps (3:00)

  • Cues: "Elbows in", "control the descent", "exhale on press".
  • Modifications: Tricep dips (bench), cable pushdowns, banded extensions.

    • 6 — Biceps (3:00)

  • Tempo: Controlled 2:0:2.
  • Cues: "Keep elbows steady by sides", "squeeze at top", "no body swing".
  • Modifications: Single-arm curls, band curls.

    • 7 — Lunges (4:00)

  • Cues: "Step to hip-width", "drive through front heel", "long stride for glutes".
  • Modifications: Split squat static, use lighter load or hold plates at sides.

    • 8 — Shoulders (4:00)

  • Tempo: Press 2:0:1, raises 2:0:2.
  • Cues: "Avoid overarching", "lead with elbows", "soft elbows on raises".
  • Modifications: Seated DB press, neutral-grip presses.

    • 9 — Core (3:00)

  • Cues: "Neutral spine", "draw navel to spine", "breathe steady".
  • Modifications: Kneeling plank, reduced time.

    • 10 — Cooldown & Stretch (3:00–5:00)

  • Cues: "Breathe into the stretch", "avoid bouncing".

    • Here’s what you’ll find in BP97, with approximate timing and focus areas (based on the official release):

    | Track | Song Title / Artist | Muscle Group | Key Moves | |-------|--------------------|--------------|------------| | 1 | Power – Kanye West | Warm-up | Squat + press, deadlift row, clean & press | | 2 | Don’t You Worry Child – Swedish House Mafia | Squats | Pulse squats, slow bottom-half squats | | 3 | Latch – Disclosure (ft. Sam Smith) | Chest | 3/1 tempo, wide and narrow presses | | 4 | Jungle – X Ambassadors & Jamie N Commons | Back | Power clean, wide rows, single-arm rows | | 5 | All of Me – John Legend (Tiesto remix) | Triceps | Close grip press, kickbacks, dips | | 6 | Problem – Ariana Grande (feat. Iggy Azalea) | Biceps | 7s, static curls, partial reps | | 7 | Lift Me Up – Moby | Lunges | Reverse lunges, pulse lunges | | 8 | Right Now – Akon | Shoulders | Upright rows, overhead press, arnold press | | 9 | The Phoenix – Fall Out Boy | Core | Crunches, oblique work, plank variations | | 10 | Wake Me Up – Avicii | Cool-down | Static stretching (quad, hamstring, chest) | bodypump 97 choreography notes pdf