Static lunges, stepping lunges, and propulsion lunges (optional plyometric variations).
Full-body preparation, joint mobilization, and establishing correct lifting posture.
While I couldn't verify the availability of a free PDF version of the BodyPump 97 choreography notes, I can suggest some possible sources:
Mid-stance squats and wide-stance squats using 1/1, 2/2, and 4/4 tempos. bodypump 97 choreography notes pdf free
Lowering the heart rate and stretching the worked muscles.
| Track | Target Area | Song | Key Moves | | :--- | :--- | :--- | :--- | | 1 | Warmup | Scars - Alesso feat. Ryan Tedder | Deadlift, Upright Row, Clean & Press, Power Press, Squat, Lunge | | 2 | Squats | Derp - Bassjackers & MAKJ | Squat | | 3 | Chest | Generation Day - Godsmack | Chest Press | | 4 | Back | Dark Skies - Nero | Deadlift, Clean & Press, Deadrow | | 5 | Triceps | Waiting For Love - Avicii | Tricep Extension, Tricep Press, Tricep Pushup, Standing Overhead Extension | | 6 | Biceps | We Don't Run - Bon Jovi | Bicep Curl, Bicep Row | | 7 | Lunges | How Deep Is Your Love (Remix) - Calvin Harris | Squat, Lunge | | 8 | Shoulders | Bumble Bee - Zedd & Botnek | Rear Deltoid Fly, Side Raise, Mac Raise, Upright Row, Overhead Press, Push Press, Pushup | | 9 | Core | Young & Stupid - Travis Mills | Crunch, Oblique Twist, Pulse Crunch | | 10 | Cooldown | Purple - Six60 | Stretches |
A: No, sharing choreography notes is a violation of Les Mills' copyright and intellectual property policies. The release kits are for the exclusive use of certified instructors. Lowering the heart rate and stretching the worked muscles
Keep the core locked to prevent the lower back from arching during the overhead presses. Track 9: Core ( Runnin' )
The breakdown below outlines the full tracklist, timing structures, and movement mechanics used in BodyPump 97 to help instructors and participants understand the choreography. BodyPump 97 Tracklist Overview
A notoriously high-energy track. It combines overhead barbell presses, standing dumbbell side raises, and rotator cuff work to completely exhaust the shoulder girdle. Track 9: Core Song: I Don't Care – Cheryl The release kits are for the exclusive use
Bicep Curls, Mid-Range Pulses, and Preacher-style holds.
This release is described as "challenging but not overly difficult," rated as one of the best for its live recording energy in Stockholm. The back track is a standout peak, requiring significant cardiovascular endurance due to the repeated clean and press sequences.