Chest: Immortals – Fall Out BoyBodyPump 96 introduces a lot of A-frame presses and standard bench presses. The rhythm follows the anthemic beat of the music, with slow 4/4 descents followed by explosive upward movements to build power.
If you are a certified instructor looking for the "BodyPump 96 choreography notes PDF," you should log in to the Les Mills Instructor Portal. For those who are not instructors, many gyms provide "Track Lists" or "Move Maps" that summarize the exercises. Avoid downloading files from unofficial third-party sites, as these often contain incorrect timing or incomplete movement patterns that could lead to injury.
Squats: Blow Your Mind – Tiesto & MOTiThis track is notorious for its bottom-half repetitions. The choreography uses three different stances: narrow, mid, and wide. The mid-track "pulses" are designed to create a massive lactic acid burn in the quadriceps and glutes. bodypump 96 choreography notes pdf
Elbow Position: In the tricep and bicep tracks, keep elbows pinned to the ribs to isolate the target muscles.
Heel Drive: During squats and lunges, always drive through the heels to engage the posterior chain and protect the knees. Chest: Immortals – Fall Out BoyBodyPump 96 introduces
Back: Together – Armin van Buuren feat. Gavin DeGrawThis is the cardiovascular peak of the first half. Expect clean and presses combined with heavy deadrows. The objective is to keep the bar close to the body to protect the spine while maximizing the pull.
To get the most out of BodyPump 96, focus on these three pillars of form: For those who are not instructors, many gyms
Core: Cool for the Summer – Demi LovatoA focus on the posterior chain and the "six-pack" muscles. Expect leg extensions and weighted crunches to stabilize the midsection after the high-intensity lifting.