Emphasize the leg drive during the clean and press. The bar must catch smoothly on the collarbones with bent knees absorbing the weight. Track 6: Biceps ( Centuries ) Objective: Isolate and fatigue the biceps brachii.
BodyPump 97 leans heavily into the Les Mills formula of using low weights and high repetitions. By completing up to 800 repetitions in a single 55-minute workout, participants exhaust muscles through sustained metabolic stress rather than heavy mechanical loads. bodypump 97 choreography notes pdf
A mix of upright rows, overhead presses, and side raises. Precision in the lateral raises is key to hitting the medial deltoid. Emphasize the leg drive during the clean and press
: A massive overhead track utilizing both the barbell and hand plates. Expect a sequence of lateral raises, rotator cuff movements, and overhead barbell presses designed to fatigue the shoulder girdle entirely. BodyPump 97 leans heavily into the Les Mills
Official notes (available to instructors) provide specific, track-by-track cues and timing to match the music.
2 — Squats (5:00)
: If the notations are confusing, it is a very common challenge. Many instructors find it most effective to learn primarily by watching the masterclass video and then using the notes as a reference to double-check their understanding.